OnionPatchMiddle Delts
24 effective weekly sets
Bodyweight-Only Home Workout Plan
A no-equipment training plan built for people who want a practical bodyweight routine they can do anywhere.
30 min
Bodyweight
Beginner
Chest, Back, Legs, Core, Shoulders
Equipment Required
Quick start
Want a single session before committing to the full plan?
Start with 30-Minute Beginner Full Body Home Workout, then come back to this program when you want the full weekly structure.
Recommended Warmup
5 Minutes Submaximal Aerobic Warm Up (Optional)
Dynamic Warm Up:
- 10 Leg Swings Front to Back
- 10 Leg Swings Side to Side
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 10 Cross Body Arm Slaps
- 10 Walking Lunges w/Trunk Rotation
Ramp-up sets for your first main exercise
For your first hard lift for a muscle group, build up with a few lighter ramp-up sets instead of jumping straight into your working weight.
Weekly muscle volume
Using a beginner weekly target of 10-12 sets per muscle group.
Quick summary
Volume is trending low
Some muscles are landing below the recommended weekly set range.
Avg sets / muscle
11.2
LowTarget 10-12High
In range
2
Under target
7
Above target
4
Muscle-by-muscle detailsExpand to review each muscle group and its effective weekly sets.
Expand to review each muscle group and its effective weekly sets.
Note on smaller muscle groups
Minor muscle groups often show up with more effective sets than you may expect because they get trained indirectly as secondary muscles during many compound exercises.
Above target
Anterior Delts
17 effective weekly sets
Triceps
17 effective weekly sets
Scapular Retractors
13 effective weekly sets
Glutes
12 effective weekly sets
Errectors
12 effective weekly sets
Chest
9 effective weekly sets
Calves
9 effective weekly sets
Lats
7 effective weekly sets
Biceps
7 effective weekly sets
Rear Delts
7 effective weekly sets
Quads
6 effective weekly sets
Hamstrings
6 effective weekly sets
Weekly Plan
Day 1 · Lower
3 exercises · 11 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 3 × 5-30 | 7-10 | 150-210s | |
| 3 × 5-30 | 7-10 | 150-210s | |
| 5 × 10-30 | 7-10 | 90-150s |
Day 2 · Upper
3 exercises · 12 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 5 × 5-30 | 7-10 | 150-210s | |
| 5 × 5-30 | 7-10 | 150-210s | |
| 2 × 5-30 | 7-10 | 150-210s |
Day 3 · Lower
3 exercises · 10 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 3 × 5-30 | 7-10 | 150-210s | |
| 3 × 5-30 | 7-10 | 150-210s | |
| 4 × 10-30 | 7-10 | 90-150s |
Day 4 · Upper
3 exercises · 12 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 5 × 5-30 | 7-10 | 150-210s | |
| 4 × 5-30 | 7-10 | 150-210s | |
| 3 × 5-30 | 7-10 | 150-210s |
How to Progress
- Progress by adding reps, slowing the eccentric, or pausing in harder positions before changing exercise variations.
- When standard versions become too easy, move to harder unilateral or leverage-based variations instead of only doing endless reps.
- Keep 1-3 reps in reserve on most sets so technique stays sharp and weekly consistency remains high.
Why this works
A bodyweight-only plan needs smart exercise sequencing and enough repeat exposure to keep progress moving without added load. This setup uses foundational pushing, squatting, hinging, and trunk work so you can train consistently at home with zero equipment.
FAQ
Can bodyweight training build muscle?
Yes. It works well when you train hard, progress the difficulty over time, and accumulate enough high-quality weekly volume.
What if push-ups are too hard right now?
Use incline push-ups or slower negatives until you can accumulate more quality reps.
How do I make leg work harder without weights?
Use unilateral exercises, pauses, slower reps, and longer ranges of motion to increase difficulty.
Is this good for travel?
Yes. This style is ideal for travel because it removes equipment dependence and keeps training friction low.
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Important safety note
OnionPatch fitness content, workout plans, calculators, and generator outputs are for general educational use. They are not medical advice or individualized coaching.
Check with a qualified healthcare professional before starting or changing a training program, especially if you have an injury, pain, a medical condition, or other health concerns. Use good judgment, train within your limits, and stop if something feels unsafe.
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