Training Programs

Home workouts can be a lifesaver, especially in times when you cannot get to the gym. In this video, I’m going to give you a complete home workout routine with all sets and reps included to help you to build muscle regardless of whether or not you ever step foot in a gym. The key to the effectiveness of this perfect home workout is that it pairs exercises together in a way that allows you to train to greater overload than would be possible if you stuck with one single exercise, and it will keep the workouts brief at the same time. This perfect home workout consists of not one but two complete total body workouts. The first, workout A, is to be performed on Monday and Friday of week 1. Workout B is to be performed on Wednesday. In week 2, this is flipped so that A is performed once on Wednesday and B is performed on both Monday and Friday. You can continue to alternate the workouts in this way if you decide to do this for longer. This workout for home is going to allow you to hit your total body in under one hour. With this being the goal, the idea is not to try and hit each muscle with too many individual exercises since this could lead to an excessively long workout and potential for doing too much in the given workout. Instead, we select the exercises based on movement patterns that we know we want to hit to accomplish our goal of building muscle everywhere. These patterns are broken down below and the exercises included in each are shown. Keep in mind, there are two complete versions of each workout to be sure that the beginners and more advanced trainees can follow this program and get results from it. Here is how to construct the perfect home total body workout A: 1. SQUAT / ANTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Alt. Single Leg Box Squats (use low box if advanced / higher box for beginners) 1 1/2 Bottomed Out Squats (to failure) Jump Squats 2. UPPER PUSH (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Handstand Pushups OR Power Pushaways Rotational Pushups OR Knee Rotational Pushups Cobra Pushups (long head contracted) OR Knee Cobra Pushups 3. HINGE / POSTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Alt. Single Leg Heel Touch Squats (use “kickstand” if needed) Alt. Sprinter Lunges Plyo Sprinter Lunges (jump from higher position if more beginner) 4. UPPER PULL (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Pullups OR Seated Pullups Human Pullovers OR BW Sliding Pulldowns Inverted Chin Curls 5. ABS (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Reverse Corkscrews Black Widow Knee Slides Levitation Crunches 6. CORRECTIVE (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Angels and Devils COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES) Here is how to construct the perfect home workout B: HINGE / POSTERIOR x 3 ROUNDS Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg) Long Leg March High Hip Bucks LUNGE / ANTERIOR x 3 ROUNDS Alt. Crossover Step Ups Alt. Reverse Lunges Split Squat Jumps UPPER PUSH x 3 ROUNDS Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups Alt. BW Side Lateral Raises (from knees for beginners) Tricep BW Extensions (long head stretch) UPPER PULL x 3 ROUNDS Chin Ups OR Seated Chin Ups Inverted Rows Back Widows ABS x 2 ROUNDS Ab Halos V-Up Tucks Sit-Up Elbow Thrusts CORRECTIVE x 2 ROUNDS Reverse Hypers COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES) If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week.

Athlean X Covid Bodyweight Exercises

LNabais Calisthenics Plan

MSN Phase II

PPL

https://www.reddit.com/r/xxfitness/comments/flhmwb/home_glute_workout_program_until_the_end_of_april/ https://docs.google.com/spreadsheets/d/1P3Pu0D8xl_DivaMJVUdkH2dcog-s8kt7d67tcs8tDFQ/edit#gid=0

Home glute workout

Starting from 6 second straddle (unclean form)

Front lever Dec 2019/Jan 2020 plan

6 Days / Week

Strength Work + Handstand / mobility

Move Routine

Rings

NW Rings UBLB

6 Day PPL

6 routines

Ido Portal's routine as collated by Antranik

The Floreio Project

Modified Reddit Recommended Routine including Barbell Squat/Hinge work.

Wods Routine

Full body bodyweight split

Athlean-X Bodyweight Split

T

Hybrid 2.0

Reddit Recommended Routine plus barbell work

RRR Customized

DERL

Plan na tydzień

😃

Band routine based on Reddit recommend routine

Band routine

Training program for Joakim Ekman

Chalistenics Program

Gymnastics focus

Lala

Test

PPL

Lockdown

PPL

BB 0

GPP Offseason Level 2

BWSF; 4 Days Push/Pull; Paired Sets

"Here's a well-rounded strength-training routine designed to build strength, enhance physique, and create an aesthetic, lean build" --

Training Split -- Christmas Szn🎄🌌🍃🔥🪵❤️‍🔥

6 routines

Bodyweight Bodybuilder 2.0

John's Program

Rest day strength workout

B's Programs

6 routines

Bef

BWF

Full bodyweight

5 routines

Foot, Ankles & Achilles Program

6 Day Week

A-B

First off, is that you need to push to near failure for every single set you perform in this full body home workout routine. If you stop well short of failure during your sets then you’ll fail to fully activate all the motor units within your muscles. And you won’t experience the same amount of growth that you would when using heavy weights. Secondly, you need to be working with a weight or resistance that is at least 30-40% of your 1 rep max if you want to maximize growth. So 30-40% of your 1 rep max equates to around 30-40 reps per set. So, make sure you can’t do more than that for the following exercises. Now, as for your home workout routine, just like your exercises in the gym, it’s vital that you get adequate rest of roughly 2 minutes between each of your sets. And to do so in this workout while saving time, you can perform the following upper body exercises in a superset fashion: Home workout (superset): SUPERSET: Diamond Push-Ups: (4 sets – 2 flat, 2 decline) Inverted row (4 sets) SUPERSET: Pike Push-ups (3 sets) Lat pulldowns on floor (3 sets) SUPERSET: Biceps towel curl: 2 sets Tricep bodyweight extensions: 2 sets Assisted pistol squat: 3 sets each side Bulgarian split squat 3 sets each side Hamstring leg curls: 4 sets I’d recommend performing this full body home workout 3-4 times a week.

Full Body Home Workout (Jeremy Ethier)