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➠ ​How this home workout program is different:

The majority of the “at-home workouts” that have been made available during the COVID-19
period are focused primarily on random circuits and conditioning. That type of training will
definitely make you sweat, but it won’t build any muscle. The programming I have written
consists of a 14-day PHYSIQUE program using evidence-based principles of hypertrophy
programming.

Studies have confidently shown that hypertrophy occurs and muscle can be gained between
5-30 rep sets close to failure. So whatever equipment you have, even if it’s just light weights or
bodyweight, you can work close to failure and make progress!

This program will be effective for MULTIPLE 14-day blocks. This means it can be repeated until
progress begins to stall. As you complete this program in upcoming weeks, focus on increasing
the difficulty of the training.

There are plenty of ways I have done this in this program.

➠ ​Progression strategies included in this program:

-Increasing reps
-Performing higher quality reps
-Single arm and single leg movements
-Slowing tempo.
-Adding slowed negatives, paused reps and half + quarter reps.
-Finding ways to increase range of motion.

Remember, when your life circumstances are less than optimal, ​“all-or-nothing”​ thinking is the
enemy of progress. You CAN still train and you can still make progress - it just takes a smart
approach.

THIS PROGRAM SPLIT:

Day 1: Pull & Posterior
Day 2: Push & Core
Day 3: Rest
Day 4: Quads Focus & Core
Day 5: Full Upper Body
Day 6: Full Lower Body
Day 7: Rest
Day 8: Pull & Posterior
Day 9: Push & Core

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Day 10: Rest
Day 11: Quads Focus & Core
Day 12: Full Upper Body
Day 13: Full Lower Body
Day 14: Rest

➠ ​Other important notes about the program:

➜ Each day of training has an entire workout for Dumbbells.
➜ There is a large rep range provided to account for variances of strength amongst individuals
with regards to Bodyweight movements (and variance of loading available; such as heavy or
light DB’s)
➜ It’s important to know that studies have confidently shown that hypertrophy occurs equally
between 5-30 reps when sets are taken close to failure. So for this purpose, we can count “total
sets” and assume that a hard set of 6 reps is equal to a hard set of 25 reps. This allows you to
select the rep range that best suits your strength level and/or available equipment & weight of
DBs.
➜ All sets should be taken to about 1 rep shy of failure unless otherwise noted (assume that a
“max reps” designation is about 1 rep from failure)
➜ Supersets and Giant Sets only have a rest period after all movements are completed
(generally listed as 2-3 min between rounds to allow for recovery)
➜ Rest between sets of the same exercise (if unlisted) is approx 2-3 min, as well
➜ It is important to truly push these sets and really make a strong mind/muscle connection. Get
the most out of each rep and each set and avoid just going through the motions. Look to
improve execution and efficiency of your movement with each rep.

➠ ​Day 1: Pull and Posterior Focus:

A. ​Bentover DB Rows​ (both arms)
1 x 10-30 Reps (tough set)
Then complete 4 sets where the rep target = 70-80% of the reps achieved on first set

B. Superset:
-​Dumbbell Glute Bridges
4 sets of 15-25 Reps (Pause for 1 second at top)
Short rest (approx 30-45 seconds)
With:
-​Bentover Reverse Flies (pinkies out)
4 sets of 15-25 Reps
Short rest (approx 30-45 seconds)

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C. Superset:
-​Bulgarian Split Squats​ (Forward Lean)
4 sets of 15-25 Reps each side
With:
-​Standing DB Curls
4 x 8-30 Reps

D. Glutes Finisher:
3 Rounds:
-30 seconds ​Frog Pumps
-30 seconds R side ​Banded crab walk (torso forward lean)
-30 seconds ​Frog Pumps
-30 seconds L side ​Banded crab walk (torso forward lean)
2 minutes rest

➠ ​Day 2: Push and Core:

A. ​DB Floor Press
1 x 10-30 Reps (tough set)
Then complete 3 sets
where the rep target = 70-80% of the reps achieved on first set

B. Superset:
-​Tall kneeling to standing​ (DBs/KBs in front rack)
4 sets of 15-25 Reps
Short rest (approx 30-45 seconds)
With:
-​Bench/Chair Dips​ (Elevate feet &/or put weight on lap to increase difficulty)
4 sets of 15-25 Reps
Short rest (approx 30-45 seconds)

C. Giant Set x 3 Rounds:

-​DB Lateral Raises​ x 10-30 Reps
Rest 30 seconds
-​DB Front Raises​ x 10-30 Reps
Rest 30 seconds
-​DB Overhead Press​ x 10-30 Reps
Rest 2-3 min between rounds

D. ​Weighted Hollow Rocks

Complete 100 reps. (Hold weight plate or dumbbell)

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*Each time you break: 5 push ups

➠ ​Day 3: Rest Day

➠ ​Day 4: Quads Focus and Core
A. ​Heels Elevated Goblet Squats
-Select a weight that will provide a challenge for 15 Reps unbroken
-Complete 75 Reps in as few sets as possible
-Rest for 45 seconds anytime you need a break, then begin next set
(if you only have lighter weights, start with a set of 25 reps, and make 100 the target number)

B. 4 Rounds:
-​Narrow Stance DB Jump Squats​ x 10-25 Reps (one DB each hand)
-​Weighted Sit-ups​ x 15-30 Reps (DB on or above chest)
-​Lying Leg Raises​ x 10-25 Reps
Rest 2-3 min between rounds

C. ​Short Stance, Upright Torso Walking Lunges

Complete 100 steps (Hold dumbbells by side)
*Each time you break: ​10 Weighted Russian Twists​ (Both sides = 1 rep)

D. Superset:
-Half Burpees
4 sets of 15-20 Reps
With:
-​Single Arm Pull-over with Leg Raise
4 x 8-20 Reps

➠ ​Day 5: Full Upper Body

A. Choose ONE exercise from list below, according to your level
Complete 4 sets of as many reps as possible UNBROKEN (with QUALITY movement
throughout)
Ideally, select a movement where you can work for 20-30 seconds non-stop
(Rest 1-2 min between sets)

-Level 1 – ​Pike Push-up

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-Level 2 – ​Handstand Hold against wall​ OR ​Wall-Climbs
-Level 3 – ​Handstand Push-up against wall

B. Superset:
-​DB Lat Pullovers
4 x 8-20 Reps
With
-​Standing DB 1 & ¼ Arnold Press
4 x 8-20 Reps

C. Superset:
-​Bent over face pulls
3 x 8-20 Reps
With
-​Diamond/Tricep Push-ups​ (scale by elevating hands)
3 x 8-20 Reps

D. Giant Set x 4 Rounds:

-​Lean away lateral raises​ 10-20 Reps each side
Rest 30 seconds
-​Renegade Rows​ 10-20 reps each side
Rest 30 seconds
-​Single Arm Bicep Curl to Press​ each side

➠ ​Day 6: Full Lower Body

A. ​Front Rack Goblet Squats​ (DBs/KBs)
-Select a weight that will provide a challenge for 15 Reps unbroken
-Complete 75 Reps in as few sets as possible
-Rest for 45 seconds anytime you need a break, then begin next set
(if you only have lighter weights, start with a set of 25 reps, and make 100 the target number)

B. Superset:
-​DB/KB Cross Body Step Ups
4 x 8-12 Reps
With:
-​Goblet Loaded Duck Walk
4 x 12-20 Steps

C. Superset:
-​Single leg hip thrusts

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3 x 8-20 Reps
With
-​DB Reverse Lunge to single leg deadlift
3 x 8-12 Reps

D. Giant Set x 4 Rounds:

-​Curtsy Lunges​ 10-20 Reps each side
Rest 30 seconds
-​Reverse Hyper Frog Pumps on Bench​ 20-30 reps each side
Rest 30 seconds
-​Standing Dumbbell Calf Raises​ 10-20 Reps

➠ ​Day 7: Rest Day

➠ ​Day 8: Pull and Posterior Focus:
A. ​One-Arm DB Sweep Rows
1 x 10-30 Reps each arm (tough set)
Then complete 4 sets where the rep target = 70-80% of the reps achieved on first set

B. Superset:
-​RDLs 1 & ½ Reps
4 sets of 15-25 Reps
Short rest (approx 30-45 seconds)
With:
-​Hamstring Towel Slides
4 sets of 15-20 Reps
Short rest (approx 30-45 seconds)

C. Superset:
-​Inverted Bodyweight Row​ (You can use rings, TRX OR you get creative like the videos belows)
4 sets of 15-25 Reps
Short rest (approx 30-45 seconds)
*Other ideas for incline rows:
-​How to do Incline Rows With Minimal Equipment
-​Home Friendly Inverted Rows
-​Table Inverted Row
With:
-​Glute Bridge Hold
4 sets of 30sec-1 minute hold

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Short rest (approx 30-45 seconds)

D. Glutes Finisher:
Complete 3 Rounds:
-Seated hip abduction (leaning back) x 30
Leaning Back Hip Abductors
-Seated hip abduction (leaning forward x 30)
Lean Forward Band Seated Hip Abduction
-Monster walks forward steps x 30
Forward/Backward Band Monster Walks
-Monster walks backward steps x 30

➠ ​Day 9: Push and Core:

A. ​Seated Single Arm Elevator Press
1 x 10-20 Reps (tough set) each arm
Then complete 3 sets
where the rep target = 70-80% of the reps achieved on first set

B. Superset:
-​Flat Dumbell Tricep Extensions with Pronated Grip (Bench or Floor)
4 sets of 15-25 Reps
Short rest (approx 30-45 seconds)
With:
-​Windshield Wipers
4 sets of 20-30 Reps
Short rest (approx 30-45 seconds)

C. Giant Set x 3 Rounds:

-​DB Squeeze Presses (Floor or bench)​ x 10-30 Reps
Rest 30 seconds
-​Poliquin Lateral Raise​ x 10-30 Reps
Rest 30 seconds
-​DB Overhead Press​ x 10-30 Reps
Rest 2-3 min between rounds

D. ​Plank to Press
Complete 100 reps. (Both arms = 1 rep)
Each time you break: ​20 Bicycle Crunches

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➠ ​Day 10: Rest Day
➠ ​Day 11: Quads Focus and Core
A. ​Dumbbells Hack Squat
-Select a weight that will provide a challenge for 15 Reps unbroken
-Complete 75 Reps in as few sets as possible
-Rest for 45 seconds anytime you need a break, then begin next set
(if you only have lighter weights, start with a set of 25 reps, and make 100 the target number)

B. 4 Rounds:
-​Pause Jump Squats​ x 10-25 Reps
-​Weighted Sit-ups​ x 15-30 Reps (DB on or above chest)
-​Goblet Loaded Wall Sit x 1min
Rest 2-3 min between rounds

C. ​Front Foot Elevated DB Split Squat

Complete 50 reps each side in as few sets as possible

D. Superset:
-​Heels Elevated 1 & ¼ Goblet Squats
4 sets of 15-20 Reps
With:
-​Oblique Side Bends
4 x 8-20 Reps Each Side

➠ ​Day 12: Full Upper Body

A. ​Bicep Curl to Arnold Press
1 x 10-20 Reps (tough set) each arm
Then complete 3 sets
where the rep target = 70-80% of the reps achieved on first set

B. Superset:
-​DB Seesaw Row
4 x 8-20 Reps (each side)
With
-​Single Arm Floor Press

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4 x 8-20 Reps (each side)

C. Superset:
-​Single arm dumbbell snatches​ (each side)
3 x 8-20 Reps
With
-​Chest Floor Flys
3 x 8-20 Reps

D. Giant Set x 4 Rounds:

-​Lateral Raise 1 & ¼​ x 10-20 Reps each side
Rest 30 seconds
-​Dumbbell Upright Rows​ x 10-20 reps
Rest 30 seconds
-​Zottman Curls​ x 10-20 reps

➠ ​Day 13: Full Lower Body

A. ​Overhead DB Walking Lunges​ (DBs/KBs)
-Select a weight that will provide a challenge for 15 Reps unbroken
-Complete 75 Steps/Reps in as few sets as possible
-Rest for 45 seconds anytime you need a break, then begin next set
(if you only have lighter weights, start with a set of 25 reps, and make 100 the target number)

B. Superset:
-​Banded Glute Bridges
4 x 8-12 Reps
With:
-​Single Leg Squats (on bench)
4 x 12-20 Reps each side

C. Superset:
-​Single-Leg DB RDL
3 x 8-20 Reps
With
-​Paused Goblet Squats
3 x 8-20 Reps
Rest 2 minutes between sets

D. Giant Set - Glute Finisher:

Complete 3 Rounds:

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-24 steps Walking Staggered RDL
Walking DB RDL Death March
-24 Frog pumps
Frog Pump
-24 lateral banded walks (each side)
Lateral Band Walks for Glute Medius
-Rest 2 minutes

➠ ​Day 14: Rest Day

I hope you enjoy these programs! Just remember - where there's a will, there’s a way!

Doing something will always trump doing nothing, so have fun with it.

Feel free to follow me on Instagram: @libbywescombe

I’ll be posting my videos of home workouts and doing my best to continue posting free workouts
and helpful nutrition/exercise tips.

If you would like complete programming during this time for well thought-out and programmed
home workouts (as well as functional gym programming and or regular Globo gym
programming + extras like glute and ab finishers) check out Your Monthly Fuel and all I have on
offer.

It’s just $32 USD a month (completely contract free) you’ll get all 4 of my daily programmed
workouts, as well as my nutrition action kits, recipes and meal plans. Check out the link below
to read more about what you get access to.

https://libbywescombe.com/your-monthly-fuel-about-page

Love you guys! Let’s do what we can to stay fit and healthy

Xx

Libby

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