Introduction

Embarking on a new fitness journey while adopting a diet like the Warrior Diet can feel overwhelming, especially if you’re new to fasting. But don’t worry — we’re here to guide you through it step by step.

This 3-month workout plan is specifically designed for beginners who want to ease into the Warrior Diet while building strength and endurance using simple bodyweight exercises.

The focus is on helping your body gradually adjust to the new fasting routine without overloading it. You won’t need any gym equipment, and the workouts can be done at home, making it perfect for anyone just starting.

Whether your goal is to shed a few pounds, improve your fitness, or simply try something new, this plan will help you safely get there. Let’s get started on this journey together, one step at a time!

Key Principles

Warrior Diet Overview: The Warrior Diet typically involves a 20-hour fasting window followed by a 4-hour eating window. It focuses on consuming nutrient-dense, whole foods during the eating phase.

Adaptation to Fasting: For those new to fasting, we'll incorporate a progressive approach to fasting hours while maintaining a moderate workout intensity to avoid fatigue and injury.

Bodyweight Exercises: Focusing on functional bodyweight movements to build strength, endurance, and flexibility without the need for equipment.

Phase 1 (Weeks 1-4): Adaptation Phase

Focus: Gradually increases the fasting window while allowing the body to adapt to training in a fasted state.

• Fasting Window: Start with a 14-hour fasting window and extend by 1 hour each week until reaching 20 hours.

• Training Frequency: 3 times per week

• Intensity: Low to moderate (RPE 5-6)

Workout Plan:

• Day 1: Full Body (30-40 mins)

  1. Bodyweight Squats – 3 sets | 10-12 reps

  2. Push-Ups (Modified if needed) – 3 sets | 8-10 reps

  3. Plank – 3 sets | 30 seconds hold

  4. Glute Bridges – 3 sets | 12-15 reps

  5. Walking Lunges – 2 sets | 10 reps each leg

• Day 2: Upper Body Focus

  1. Pike Push-Ups – 3 sets | 6-8 reps

  2. Inverted Rows (using a sturdy table) – 3 sets | 8-10 reps

  3. Dips (using a chair) – 3 sets | 10-12 reps

  4. Hollow Body Hold – 3 sets | 20-30 seconds

• Day 3: Lower Body & Core

  1. Step-Ups (using stairs or a sturdy chair) – 3 sets | 10 reps each leg

  2. Side Plank – 3 sets | 20 seconds each side

  3. Bird Dog – 3 sets | 10 reps each side

  4. Leg Raises – 3 sets | 10-12 reps

Phase 2 (Weeks 5-8): Progression Phase

Focus: Increasing intensity while maintaining the full fasting window of 20 hours.

• Training Frequency: 4 times per week

• Intensity: Moderate to high (RPE 6-7)

Workout Plan:

• Day 1 & 4: Full Body Circuits

  1. Jump Squats – 3 sets | 12-15 reps

  2. Decline Push-Ups – 3 sets | 8-10 reps

  3. Bicycle Crunches – 3 sets | 20 reps

  4. Single-Leg Romanian Deadlift – 3 sets | 10 reps each leg

  5. Mountain Climbers – 2 sets | 30 seconds

• Day 2: Upper Body & Core

  1. Pull-Ups (Assisted if needed) – 3 sets | 5-7 reps

  2. Diamond Push-Ups – 3 sets | 6-8 reps

  3. Russian Twists – 3 sets | 15 reps each side

  4. Plank with Shoulder Taps – 3 sets | 12 taps each side

• Day 3: Lower Body

  1. Bulgarian Split Squats – 3 sets | 10 reps each leg

  2. Calf Raises – 3 sets | 20 reps

  3. Side Lunges – 3 sets | 10 reps each side

  4. Reverse Crunches – 3 sets | 12-15 reps

Phase 3 (Weeks 9-12): Intensity & Endurance

Focus: Increasing workout intensity and volume to maximize fat loss and muscle endurance.

• Training Frequency: 5 times per week

• Intensity: High (RPE 7-8)

Workout Plan:

• Day 1 & 5: High-Intensity Interval Training (HIIT)

  1. Burpees – 30 seconds

  2. High Knees – 30 seconds

  3. Plank Jacks – 30 seconds

  4. Rest – 60 seconds

  • Repeat for 4-5 rounds

• Day 2: Strength & Core

  1. Handstand Push-Ups (or Pike Push-Ups) – 3 sets | 5-7 reps

  2. Hanging Leg Raises – 3 sets | 8-10 reps

  3. Side Plank Dips – 3 sets | 12 reps each side

  4. L-Sit Hold – 3 sets | 20 seconds

• Day 3: Lower Body Focus

  1. Pistol Squats (Assisted if needed) – 3 sets | 5-7 reps each leg

  2. Box Jumps – 3 sets | 8-10 reps

  3. Glute Marches – 3 sets | 12-15 reps

  4. Hollow Body Rocks – 3 sets | 15-20 reps

• Day 4: Mobility & Recovery

  • 30 minutes of yoga or stretching to enhance flexibility and reduce muscle tightness.

Dietary Considerations:

• Eating Window: During the 4-hour eating window, focus on nutrient-dense foods like lean proteins (chicken, fish, tofu), healthy fats (avocado, olive oil), and complex carbs (sweet potatoes, quinoa).

• Hydration: Drink plenty of water throughout the fasting period. Electrolytes (like adding a pinch of sea salt to water) can help prevent fatigue and cramps.

• Supplements: Consider magnesium, omega-3 fatty acids, and multivitamins to ensure nutrient intake is adequate, especially during fasting.

Safety Notes:

• Beginners should listen to their bodies. If feeling dizzy or overly fatigued, break the fast and eat something light.

• Prioritize sleep and recovery to avoid overtraining, especially in the later phases.