Home Workou
WEEKS 01-04
Workout 1
MOVEMENT SETS X
sq Three Point Lunge
sq A1) Forward Lunge(Per Side) 4x
dl
W1 A2) Reverse Lunge(Per Side) 4x
bn A3) Standing Split Squat(Per Side) 4x
Rest 60-180 Seconds, Repeat until completed
sq Posterior Chain/Core
sq B1) Single Leg Romanian Deadlift 4x
ohp W1 B1) Single Leg Glute Bridge(Per Side) 4x
B1) Side Plank
Rest 60-180 Seconds, Repeat until completed
sq Upper Body
sq C1) Push Ups 4x
sq
W1 C2) Inverted Row/Towel Row 4x
C3) Tricep Wall/Bench Extension 4x
C4) Isometric Curl 4x
Rest 60-180 Seconds, Repeat until completed
Leg Press
Front Squat
Safety Bar Squat
Home Workout Program
WEEKS 01-04
Workout 2
REPS RPE
sq Three Point Lunge
12-20 @7 A1) Single Leg Box Squat
12-20 @7 dl
W2 A2) Uneven Tempo Push Up
12-20 @7 bn A3) Lateral Plank Walk(Per Side)
ntil completed Rest 60-180 Seconds, Repeat until comple
sq Posterior Chain/Core
12-20 bn B1) Decline Tempo Push
12-20 ohp W2 B1) Pull Up/Towel Row
30 Seconds B1) Bench Dip/Bodyweight Tricep Dip
ntil completed Rest 60-180 Seconds, Repeat until comple
sq Upper Body
12-25 @7 dl C1) Bulgarian Split Squat
12-25 @7 sq
W2 C2) Door Frame Row
12-25 @7 C3) Towel Raise(Per Side)
30 Seconds @7 C4) Deadbugs
ntil completed Rest 60-180 Seconds, Repeat until comple
Bonus Workout
SETS X REPS RPE REPS
sq BW Pull Ups 100
4 x 10-20 @7 Push Ups 250
4 x 10-20 @7 dl
Bonus Upper Workout
4 x 10-15 @7 bn
Recommended to be done on Saturday if you are looki
Repeat until completed volume.
The goal is to alternate between a back exercise and a
or inverted row are great choices, as is the classic pus
sq complete the following with proper full range of motion
possible:
4 x 10-20 bn
When you finish your pull up set, you rest and then mo
4 x 10-20 ohp
Record your time and attempt to beat it each week.
1 x 30 Seconds
Repeat until completed
sq
4 x 10-20 @7 dl
4 x 10-20 @7 sq
4 x 30 seconds @7
4 x 15-20 Per @7
Repeat until completed
day if you are looking for extra upper body
back exercise and a push exercise. A pull up
as is the classic push up. The goal is to
full range of motion, in as little time as
ou rest and then move on to your push up set.
eat it each week.
Home Wo
WEEKS 05-
Workout 1
MOVEMENT SETS X
sq Squat Medley
sq A1) Tempo Squats 4x
A2) Heel Elevated Speed Squats(Perform these reps 4x
dl
W1 A3) Parallel Squat Hold 4x
bn
Rest 60-180 Seconds, Repeat until completed
sq Unilateral Work/Core
sq B1) Bulgarian Split Squat 4x
ohp W1 B1) Elevated Reverse Lunge 4x
B1) Long Inchworm 4x
Rest 60-180 Seconds, Repeat until completed
sq Upper Body
sq C1) Diamond Push Ups 4x
sq C2) Pull Up/Inverted Row 4x
W1 C3) Bench Dip/Bodyweight Dip 4x
C4) Isometric Side Raise 4x
C5) Isometric Pull Apart 4x
Rest 60-180 Seconds, Repeat until completed
Leg Press
Front Squat
Safety Bar Squat
Home Workout Program
WEEKS 05-08
Workout 2
REPS RPE
sq
15-25 @7
15-25 @7
15-25 dl
W2
bn
completed
sq
12-20 @7 bn
12-20 @7 ohp W2
10-20 @7
completed
sq
15-25 @7 dl
15-25 @7 sq W2
15-25 @7
30 Seconds
30 Seconds
completed
W2
rkout 2
SETS X REPS RPE
Lower Body sq
A1) Single Leg Box Squat 4 x 12-20 @7
A2) Side Lunge 4 x 12-20 @7
A3) Close Stance Slow Heel Elevated Squat 4 x 12-20 @7 dl
A4) Bench Glute Bridge 4 x 12-20 @7 bn
Rest 60-180 Seconds, Repeat until completed
Upper Body Push sq
B1) Wide Stance Slow Push Ups 4 x 12-20 bn
B2) Incline Push Ups 4 x 12-20 ohp
B3) Isometric Single Arm Pec Fly(Per Side) 4 x 30 Seconds
Rest 60-180 Seconds, Repeat until completed
Upper Body Pull sq
C1) Tempo Pull Up/Inverted Row 4 x 10-20 @7 dl
C2) Wall Row 4 x 10-20 @7 sq
C3) Close Grip Inverted Curl
Rest 60-180 Seconds, Repeat until completed
Core
D1) Plank 3 x 30-90 Seconds
D2) Deadbugs 3 x 12-20
Rest 60-180 Seconds, Repeat until completed
Bonus Workout
REPS
BW Pull Ups
Push Ups
150
400
Bonus Upper Workout
Recommended to be done on Saturday if you are looking for extra upper body
volume.
The goal is to alternate between a back exercise and a push exercise. A pull up
or inverted row are great choices, as is the classic push up. The goal is to
complete the following with proper full range of motion, in as little time as
possible:
When you finish your pull up set, you rest and then move on to your push up se
Record your time and attempt to beat it each week.
extra upper body
exercise. A pull up
he goal is to
little time as
o your push up set.
Workout 1
MOVEMENT
sq Quad/Press
sq A1) Sissy Squats
A2) Heel Elevated Speed Squats(Perform these reps
W1 as fast as you can)
dl A3) Tempo Push Up
bn A4) Bench Dip/Bodyweight Tricep Dip
Rest 60-180 Seconds, Repeat until completed
sq Hip/Back
B1) Elevated Reverse Lunge(Per Side)
sq B2) Single Leg Glute Bridge(Hold At Top)(Per Side)
ohp
W1 B3) Pull Up/Towel Row
B4) Door Frame Row
Rest 60-180 Seconds, Repeat until completed
sq Small Muscles
sq C1) Standing Slow Negative Calf Raises(Per Side)
sq
W1 C2) Wall/Bench Tricep Extensions
C3) Isometric Tricep Hold
C4) Plank Shoulder Taps(Per Side)
Rest 60-180 Seconds, Repeat until completed
Leg Press
Front Squat
Safety Bar Squat
Home Workout Program
WEEKS 09-12
Workout 2
SETS X REPS RPE
sq
4 x 10-25 @7
4 x 15-25 @7
W2
4 x 10-25 @7 dl
4 x 10-25 @7 bn
epeat until completed
sq
4 x 10-25 @7
4 x 10-25 @7 bn
4 x 10-25 @7 ohp
W2
4 x 10-25 @7
epeat until completed
sq
4 x 10-25 @7 dl
4 x 10-25 @7 sq
W2
4 x 30 Seconds @7
4 x 10-20
epeat until completed
rkout 2
SETS X REPS RPE
Quad/Press
A1) Bulgarian Split Squat 4 x 12-20 @7
A2) Step Up 4 x 12-20 @7
A3) Shoulder Push Ups 4 x 12-20 @7
A4) Isometric Lateral Raise 4 x 12-20 @7
Rest 60-180 Seconds, Repeat until completed
Hip/Back
B1) Single Leg Romanian Deadlift 4 x 10-25 @7
B2) Tempo Wide Stance Squat 4 x 10-25 @7
B3) Inverted Row/Towel Row 4 x 10-25 @7
B4) Supermans 4 x 10-25
Rest 60-180 Seconds, Repeat until completed
Small Muscles
C1) Isomteric Bicep Curl 4 x 30 Seconds @7
C2) Isometric Chest Fly(Per Side) 4 x 30 Seconds @7
C3) Diamond Push Ups 4 x 10-25 @7
C4) Deadbugs 4 x 10-25 @7
Rest 60-180 Seconds, Repeat until completed
Bonus Workout
REPS
Pull Ups 200
BW
sq
Push Ups 500
dl
Bonus Upper Workout
bn Recommended to be done on Saturday if you are looking for extra
upper body volume.
The goal is to alternate between a back exercise and a push
exercise. A pull up or inverted row are great choices, as is the
classic push up. The goal is to complete the following with proper
sq full range of motion, in as little time as possible:
When you finish your pull up set, you rest and then move on to your
bn push up set. Record your time and attempt to beat it each week.
ohp
sq
dl
sq
g for extra
push
is the
th proper
e on to your
ch week.
