FIFA had given Qatar 2022 until Wednesday to respond after the latest investigation into the treatment of migrant workers, ahead of a hearing at the European Parliament in Brussels on Thursday.
A Guardian investigation last month claimed more than 185 Nepalese workers died in Qatar in 2013. Human rights and labour organisations have criticised abuses of the kafala system where workers are unable to leave Qatar without their employers' permission.
The document by the newly-named Qatar Supreme Committee covers many of the issues, outlawing the practice of middle-men operating a black market in providing cheap labour.
Workers will also be guaranteed the right to retain their passport and employers must pay they travel costs to return home at the end of the contract.
At least eight stadiums will have to be built of the 2022 World Cup and 32 training camps for the countries involved.
Hassan Al Thawadi, secretary general of the Supreme Committee, said progress in workers' rights was already well under way.
He said: "We have always believed that Qatar's hosting of the FIFA World Cup would be a catalyst to accelerate positive initiatives already being undertaken by Qatar, which will leave a legacy of enhanced, sustainable and meaningful progress in regards to worker welfare across the country.
"We already see this progress taking place across Qatar on a daily basis, and will continue to work hard to make our vision become the ever-present reality on the ground."
Qatar said it had co-operated with the International Labour Organisation in drawing up the document.
Other regulations include:
:: contractors will be required to set up bank accounts for their workers.
:: there will be accommodation rules governing the number of beds per room to a minimum standard for cleanliness and hygiene.
:: conditions will be checked by independent auditors.
:: contractors will face financial penalties or have contracts terminated if they breach the standards.
The International Trade Union Confederation claimed the new Qatar worker welfare standards did not deliver workers' rights and reinforced the kafala system.
Sharan Burrow, ITUC general secretary, said: "Forced labour continues in Qatar today with no workers' rights. No migrant worker can be protected by any safety standard unless they have the right to collectively speak out about wages and conditions at work.
"The kafala visa sponsorship system ties workers to their employers, as they cannot leave the country or move to another employer without permission. Qatari law denies migrant workers the right to form or join trade unions.
"The promise to provide freedom of movement for workers is a sham, as Qatar enforces segregation of workers on a racial basis."