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.