Easily swap it for an easier version. If regular push-ups are too hard, do incline push-ups against a wall or couch. If lunges feel unstable, try static split squats while holding onto a chair for… 

Four days a week is the sweet spot for home workouts. This split gives your muscles enough work to grow while leaving three rest days for your body to repair and recover safely.

Yes. By leveraging progressive overload techniques—such as increasing time under tension, slowing down eccentrics, shortening rest periods, or performing harder movement variations—you continuously challenge muscle fibers to drive hypertrophy.