If you want to start training at home, do not make the plan complicated. You need a few repeatable movements, enough work to build the habit, and a clear way to make it harder when the easy version stops doing much.
What the 4-week plan looks like
Train three days per week. Monday, Wednesday, Friday works. Tuesday, Thursday, Saturday works too. The exact days matter less than leaving at least one rest day between sessions.
Each workout uses the same five patterns: squat, hinge, push, pull, and core. You keep the structure the same for four weeks. What changes is the volume and difficulty.
The workout
Do this each session.
Squat: bodyweight squat
Do 3 sets of 10-15 reps.
Stand with your feet about shoulder-width apart and your toes turned out slightly. Sit down and back, keep your chest tall, and let your knees track over your toes.
If your heels come off the floor, widen your stance or prop your heels on a folded towel. That is not cheating. It just gives your ankles room to move while you build the pattern.
Hinge: glute bridge
Do 3 sets of 12-15 reps.
Lie on your back with your feet flat and knees bent. Drive through your heels and squeeze your glutes at the top.
Stop when your hips line up with your knees and shoulders. Do not turn it into a lower-back arch.
Push: incline or flat push-up
Do 3 sets of 8-12 reps.
If floor push-ups are too hard, put your hands on a counter, desk, or sturdy chair. An incline push-up is usually the better beginner version because it lets you keep clean form instead of grinding through ugly reps.
Keep your body in a straight line, elbows around 45 degrees from your sides, and lower your chest toward the surface.
Pull: door-frame row
Do 3 sets of 8-12 reps.
Grip both sides of a sturdy door frame, lean back, and row your chest toward the frame. The farther you lean back, the harder it gets.
This is the awkward part of no-equipment training. Pulling is harder to train at home than squatting or pushing. If the door-frame row does not feel safe in your setup, skip it and add a cheap band later. Do not yank on a weak door frame just to force the plan.
Core: dead bug
Do 3 sets of 6-8 reps per side.
Lie on your back with your arms pointed at the ceiling and your knees bent over your hips. Press your lower back into the floor, then slowly lower one arm and the opposite leg.
Move slowly. If your lower back pops off the floor, shorten the range of motion.
How to progress each week
Weeks 1 and 2: use the rep ranges as written. Focus on controlled reps, not speed.
Week 3: add one set to each exercise, so you are doing 4 sets instead of 3. If push-ups or squats feel easy, take 3 seconds on the way down.
Week 4: aim for the top of each rep range. If you can hit 15 good squats, 12 clean push-ups, and 12 solid rows, the current version is probably too easy.
The non-obvious point: soreness is not the goal. You can train well and feel almost normal the next day. You can also use sloppy form, do too much, and feel wrecked. Soreness mostly tells you what is new, not what is working.
What to do after week 4
If three days per week feels manageable, keep the same schedule and make the exercises harder.
Move from bodyweight squats to split squats. Move from incline push-ups to lower inclines, then floor push-ups. Make rows harder by leaning back farther or using a longer pause at the top.
Bodyweight training works well at the start, but lower-body strength usually outgrows it first. If you keep training past the first month, adding a dumbbell, kettlebell, or resistance band will make progression easier.
Bottom line
Train three days per week, repeat the same five movement patterns, and make the exercises harder only when your reps are clean. The plan is simple because the first month is about building the habit, not proving how much you can suffer.