Home Based Training Plan

Getting Started.

Many of the exercises in this training plan don’t have a rep range to shoot for. Because of the nature of at home training and the lack of equipment, rep ranges will vary depending on the equipment available. Using reps in reserve (RIR) is the best way to circumvent this issue. Instead of shooting for a rep range, you will aim for a certain number of reps shy of failure.This will ensure the stimulus from training is enough. For example 2 RIR means that if your max reps for an exercise was 10 reps and not 11, 2 reps in reserve would be 8 reps.

Everything is scalable. If you are unable to do a movement, scale it back. You can google the name of the movement followed by “scaled” and you’ll find a number of different alternatives.

Use whatever weights you have available to you. Any weight listed here is just the recommended weight. Use the weight that challenges you.

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5-8

WEEK 1- DAY 1

PART 1

3 sets of Deficit Push Ups RIR = 2-3 (Use books or blocks to create a deficit)
3 x 10 Bent Over Dumbbell Rows
3 x 10-12 Pike Push Ups (Elevate your feet to make this harder)
3 sets of Max Handstand Hold Against Wall

PART 2

20 Minute AMRAP (as many reps as possible)

20 Skater Jumps (Try and cover a distance equal to your height with each leap)
20 Sit Ups
20 Hand Release Push Ups

WEEK 1- DAY 2

PART 1

3 sets of Goblet Squats* RIR = 2-3
3 X 12-15 Single Leg Hip Thrust RIR = 2-3
3 x 10-12 Lunges with 3 Count hold at Ground
3 x 10-15 Side Lying Hip Raise (Each Leg)

*Sub Bulgarian Split Squats if you don’t have any weights

PART 2

STANDARD

7 Rounds

2 Minutes Rest Between Rounds

20 Air Squats

15 V-Ups

10 DB Power Cleans

BODY WEIGHT VERSION

7 Rounds

2 Minutes Rest Between Rounds

20 Air Squats

15 V-Ups

5 Burpees

WEEK 1- DAY 3

PART 1

3 sets of 1 Arm Dumbbell Rows* RIR = 2-3
3 X 12-15 Supermans
3 x 10-12 Quality Reps Weightless Shrugs (hold at the top for 1 count)
3 x 10-15 Bodyweight Skull Crushers (To a Bench/Bar/Countertop/Table)

*Sub 1 Arm Door Frame Row if you don’t have any weights

PART 2

10 Rounds

20 Jumping Jacks

30 second Plank Hold

WEEK 1- DAY 4

REST DAY

The workout today is optional. If you want a rest day, take it. Go for a walk instead of working out.
If you want a little more work, try this one out.

PART 2

1. 800m Jog
Rest 2 Minutes

2. 3 Rounds. Rest 2 Minutes Between Rounds

400m Run @ 75% Fastest Mile Pace

400m Run @ 80% Fastest Mile Pace

200m Run @ 85% Fastest Mile Pace

200m Jog

Finding 75% Pace Example

6:00 Mile = 360sec

360s x 1.25 = 450s

450/60= 7:30 Pace

WEEK 1- DAY 5

PART 1

3 x 5 – 3 Level Isometric Push Ups * (similar to the video here but stop at 3/4, 1/2, and 1/4 of the way down)
3 x 5 – 3 Level Isometric Pike Push Ups (same as above with the different movement)
3 x 5 – 5 Second Isometric Lateral Raise (Stand in a door frame and press your arms against the frame as hard as you can for 5 seconds, that’s 1 rep)
3 x 8-12 1 Arm Dumbbell Row with 3 second Eccentric ^

*Pause each rep for a 5 count at 3/4, 1/2, and 1/4 of the way down then finish the rep and press back up to the top. That’s one rep

^Bodyweight sub = 1 Arm Door Frame Row

PART 2

STANDARD

10-9-8-7-6-5-4-3-2-1

1 Arm Hang DB Clean & Jerk – R Arm

1 Arm Hang DB Clean & Jerk – l Arm

Air Squats

BODYWEIGHT

10-9-8-7-6-5-4-3-2-1

Air Squats

Hollow Rocks

Bench Dips

WEEK 1- DAY 6

PART 1

3 sets of Single Leg RDLs RIR = 2-3
3 sets of Weighted Hip Thrusts* RIR = 2-3
3 x 15-20 Pistol Squats (each leg, to a chair if needed)
3 sets of 1 Max Isometric Squat Holds (Hold at parallel)

*Use whatever you can find for a weight. Use a dumbbell, a dog, your kid, a full backpack, whatever.

PART 2

20 Minute EMOM (Every Minute on the Minute)

Start a timer for 20 Minutes. Every time a new minute arrives, you move to the next movement. Repeat 4 times.

Min 1: Burpees

Min 2: Glute Bridges

Min 3: Jumping Lunges

Min 4: 1 Arm Dumbbell Snatch*

Min 5: Rest

*Sub Air Squats for bodyweight only movements

WEEK 1- DAY 7

REST DAY

The workout today is optional. If you want a rest day, take it. Go for a walk instead of working out.
If you want a little more work, try this one out.

PART 2

1. 20m Pacer Test

Measure out a 20m distance and draw a line on each side.
Here is a link to the audio recording you will need to play to time your run.
A beep will sound every few seconds and get progressively faster as the test goes on. You must touch each line before the beep. Your test is over when you fail to reach the line before the beep.

NOTE: Remember that in order for training to work, it must be hard. There needs to be some kind of overloading stimulus. The reason we use a Reps in Reserve (RIR) style of training is to make sure that our training is in fact, hard. If you want your training to be worth your time, you must push your sets almost until failure. Remember, RIR means that is how many reps you could theoretically still do after you put the weight down. The goal should be to get more reps this week than you did last week. Make sure your sets are hard. Thanks.

WEEK 2- DAY 1

PART 1

3 sets of Deficit Push Ups RIR = 2 (Use books or blocks to create a deficit)
3 x 5 – 5 Second Doorframe Isometric Shoulder Press (Stand on blocks/books to reach if needed)
3 sets of 1 Arm DB Arnold Press*
3 x 15-20 of Scapular Wall Reps
3 x 5 – 5 second Isometric Pull Apart with a towel^

*Sub Pike Push Ups for bodyweight only.

^Watch the video. Use a towel instead of a band for the isometric work.

PART 2

3 ROUNDS

400m Run

40 Push Ups

30 Backpack Ground to Overhead

Fill the backpack with weight

WEEK 2 - DAY 2

PART 1

3 sets of Goblet Squats* RIR = 2
3 sets of Single Leg Hip Thrust RIR = 2
4 x 25-30 total steps 1 Arm DB Overhead Walking Lunge (switch hands each set)*
3 x 10-15 Extra Range Side Lying Hip Abduction

*Use a backpack filled with weight for no equipment sub

PART 2

STANDARD

5 MINUTE AMRAP

20 Lateral Squat Hops Over DB*

10 Burpees

REST 1 Minute

4 MINUTE AMRAP

15 Lateral Squat Hops Over DB*

8 Burpees

REST 1 Minute

3 MINUTE AMRAP

10 Lateral Squat Hops Over DB*

6 Burpees

*Place a DB or 3-4″ barrier on the ground. Perform an air squat then leap off of two feet over the dumbbell.

WEEK 2 - DAY 3

PART 1

3 sets of 1 Arm Dumbbell Rows* RIR = 2
3 X 12-15 Supermans
3 x 20 Quality Reps Weightless Shrugs (hold at the top for 1 count)^
3 x 10-15 Bodyweight Skull Crushers (To a Bench/Bar/Countertop/Table)
3 x 5 – 5 second Isometric Towel Curls+

*Sub 1 Arm Door Frame Row if you don’t have any weights

^Your traps both elevate and retract your scapula. Make sure you are doing both and not just elevating your scapula. Think “up and back”.

+Stand on a towel so it is immovable and pull against it to curl

PART 2

5 Rounds

20 Shoulder Taps

15 Hollow Rocks

10 Arch Rocks

5 Dead Bugs

WEEK 2 - DAY 4

REST DAY

The workout today is optional. If you want a rest day, take it. Go for a walk instead of working out.
If you want a little more work, try this one out.

PART 2

1. 3 Rounds

1 Minute Easy Jog
2 Minute Run at Fast Pace (>85% Fastest mile)
2 Minute Easy Jog
2 Minute Run at Moderate Pace (>75% Fastest mile)
1 Minute Walk

WEEK 2 - DAY 5

PART 1

3 x 5 – 3 Level Isometric Push Ups * (similar to the video here but stop at 3/4, 1/2, and 1/4 of the way down)
3 x 5 – 3 Level Isometric Pike Push Ups (same as above with the different movement)
3 sets of Lateral Raises (use water jugs or soup cans if you need to) RIR = 2
3 sets of 1 Arm Dumbbell Row with 3 second Eccentric ^ RIR=2

*Pause each rep for a 5 count at 3/4, 1/2, and 1/4 of the way down then finish the rep and press back up to the top. That’s one rep

^Bodyweight sub = 1 Arm Door Frame Row

PART 2

STANDARD

100 Jumping Jacks

80 Sit Ups

60 DB Shoulder to Overhead*

40 DB Deadlift*

20 Burpees

*Use a loaded backpack if you don’t have dumbbells

WEEK 2 - DAY 6

PART 1

3 sets of Single Leg RDLs RIR = 2
3 sets of Weighted Hip Thrusts* RIR = 2
3 x 15-20 Pistol Squats (each leg, to a chair if needed)
3 sets of Max Isometric Squat Holds (Hold at parallel)

*Use whatever you can find for a weight. Use a dumbbell, a dog, your kid, a full backpack, whatever.

PART 2

4 ROUNDS

50 Air Squats

400m Run

WEEK 2 - DAY 7

REST DAY

The workout today is optional. If you want a rest day, take it. Go for a walk instead of working out.
If you want a little more work, try this one out.

PART 2

1. 10 x 40m Sprint

Rest as needed between efforts

WEEK 3 - DAY 1

PART 1

3 sets of Deficit Push Ups RIR = 1 (Use books or blocks to create a deficit)
3 x 5 – 5 Second Doorframe Isometric Shoulder Press (Stand on blocks/books to reach if needed)
3 sets of 1 Arm DB Arnold Press* RIR = 1
3 x 15-20 of Scapular Wall Reps
3 x 5 – 5 second Isometric Pull Apart with a towel^

*Sub Pike Push Ups for bodyweight only.

^Watch the video. Use a towel instead of a band for the isometric work.

PART 2

STANDARD

7 MIN AMRAP

20 Alternating 1 Arm Dumbbell Snatch

50 Double Unders*

REST 2 MINUTES

7 MIN AMRAP

20 1 Arm Dumbbell Thruster

50 Double Unders*

*Do 25 Jumping Jacks if you don’t have a rope

BODYWEIGHT

7 MIN AMRAP

20 Backpack Ground to Overhead

25 Jumping Jacks

REST 2 MINUTES

7 MIN AMRAP

20 Backpack Thrusters

25 Jumping Jacks

WEEK 3 - DAY 2

PART 1

3 sets of Goblet Squats* RIR = 1
3 sets of Single Leg Hip Thrust RIR = 1
4 x 25-30 total steps 1 Arm DB Overhead Walking Lunge (switch hands each set)*
3 sets of Extra Range Side Lying Hip Abduction RIR = 1
3 x 6 Max Vertical Leap

*Use a backpack filled with weight for no equipment sub

PART 2

STANDARD

8 ROUNDS

20 Air Squats

20 Push Ups

20 Dumbbell Deadlifts*

*Backpack Deadlifts for bodyweight sub

WEEK 3 - DAY 3

PART 1

3 sets of 1 Arm Dumbbell Rows* RIR = 1
3 X 12-15 Supermans
3 x 25 Quality Reps Weightless Shrugs (hold at the top for 1 count)^
3 sets of Bodyweight Skull Crushers (To a Bench/Bar/Countertop/Table) RIR = 1
3 x 5 – 5 second Isometric Towel Curls+

*Sub 1 Arm Door Frame Row if you don’t have any weights

^Your traps both elevate and retract your scapula. Make sure you are doing both and not just elevating your scapula. Think “up and back”.

+Stand on a towel so it is immovable and pull against it to curl

PART 2

STANDARD

FOR TIME

50 Burpees

50 DB Power Cleans

50 V-Ups

50 DB Shoulder to Overhead

BODYWEIGHT

FOR TIME

50 Burpees

50 Backpack Ground to Overhead

50 V-Ups

50 Bench Dips

WEEK 3 - DAY 4

REST DAY

The workout today is optional. If you want a rest day, take it. Go for a walk instead of working out.
If you want a little more work, try this one out.

PART 2

SET A TIMER FOR 25 MINUTES
25 Minute Easy Jog

Every 3 Minutes, stop and do 8 burpees

WEEK 3 - DAY 5

PART 1

3 x 6 – 3 Level Isometric Push Ups * (similar to the video here but stop at 3/4, 1/2, and 1/4 of the way down)
3 x 6 – 3 Level Isometric Pike Push Ups (same as above with the different movement)
3 sets of Lateral Raises (use water jugs or soup cans if you need to) RIR = 1
3 sets of 1 Arm Dumbbell Row with 3 second Eccentric ^ RIR= 1

*Pause each rep for a 5 count at 3/4, 1/2, and 1/4 of the way down then finish the rep and press back up to the top. That’s one rep

^Bodyweight sub = 1 Arm Door Frame Row

PART 2

STANDARD

20 Minute EMOM (Every Minute on the Minute)

Start a timer for 20 Minutes. Every time a new minute arrives, you move to the next movement. Repeat 4 times.

Min 1: Hand Release Push Ups

Min 2: Reverse Burpees*

Min 3: Dumbbell Swing^

Min 4: Mountain Climbers

Min 5: Rest

*Do sit ups if you don’t have the mobility for reverse burpees

^Use whatever you have for a weight, a backpack, milk jug, anything that you can swing over your head like a kettlebell.

WEEK 3 - DAY 6

PART 1

3 sets of Single Leg RDLs RIR = 1
3 sets of Weighted Hip Thrusts* RIR = 1
3 sets of Bulgarian Split Squats(each leg) RIR = 1
3 sets of Max Isometric Squat Holds (Hold at parallel)
3 x 6 Max Horizontal Broad Jump

*Use whatever you can find for a weight. Use a dumbbell, a dog, your kid, a full backpack, whatever.

PART 2

15 MINUTE AMRAP

30 Goblet Squats*

25 Skater Jumps (Try and cover a distance equal to your height with each leap)

20 Glute Bridges

15 Hollow Rocks

*Air Squats for Bodyweight sub

WEEK 3 - DAY 7

REST DAY

The workout today is optional. If you want a rest day, take it. Go for a walk instead of working out.
If you want a little more work, try this one out.

PART 2

1 Mile Run at 80% Fastest Mile Pace

Rest 3 Minutes

1 Mile Run at 75% Fastest Mile Pace

Rest 3 Minutes

800m Run at 85% Fastest Mile Pace

WEEK 4 - DAY 1

PART 1

3 sets of Deficit Push Ups RIR = 0 (Use books or blocks to create a deficit)
3 x 5 – 5 Second Doorframe Isometric Shoulder Press (Stand on blocks/books to reach if needed)
3 sets of 1 Arm DB Arnold Press* RIR = 0
3 x 15-20 of Scapular Wall Reps
3 x 5 – 5 second Isometric Pull Apart with a towel^

*Sub Pike Push Ups for bodyweight only.

^Watch the video. Use a towel instead of a band for the isometric work.

PART 2

5 ROUNDS

400m Run

30 Dumbbell Swings^

30 Sit Ups

^50/35lb DB or Use whatever you have for a weight, a backpack, milk jug, anything that you can swing over your head like a kettlebell.

WEEK 4 - DAY 2

PART 1

3 sets of Goblet Squats* RIR = 0
3 sets of Single Leg Hip Thrust RIR = 0
4 x 25-30 total steps 1 Arm DB Overhead Walking Lunge (switch hands each set)*
3 sets of Extra Range Side Lying Hip Abduction RIR = 0
3 x 6 Max Vertical Leap

*Use a backpack filled with weight for no equipment sub

PART 2

STANDARD

FOR TIME

100 Air Squats

80 Lateral Hops over 6″ Target

60 Alternating 1 Arm Dumbbell Snatch*

40 1 Arm Dumbbell Thruster*

20 Burpees

*Backpack Ground to Overhead/Thrusters for bodyweight sub

WEEK 4 - DAY 3

PART 1

3 sets of 1 Arm Dumbbell Rows* RIR = 0
3 X 12-15 Supermans
3 x 25 Quality Reps Weightless Shrugs (hold at the top for 1 count)^
3 sets of Bodyweight Skull Crushers (To a Bench/Bar/Countertop/Table) RIR = 0
3 x 5 – 5 second Isometric Towel Curls+

*Sub 1 Arm Door Frame Row if you don’t have any weights

^Your traps both elevate and retract your scapula. Make sure you are doing both and not just elevating your scapula. Think “up and back”.

+Stand on a towel so it is immovable and pull against it to curl

PART 2

STANDARD

20 MINUTE AMRAP

2-4-6-8-10-12-14-….

Jumping Jacks

1 Arm Hang DB Clean & Jerk*

*Alternate arms as needed

BODYWEIGHT

20 MINUTE AMRAP

2-4-6-8-10-12-14-….

Jumping Jacks

Hand Release Push Ups

Do 2 reps of each, then 4 reps, then 6, increasing by 2 reps until 20 minutes have elapsed.

WEEK 4 - DAY 4

REST DAY

The workout today is optional. If you want a rest day, take it. Go for a walk instead of working out.
If you want a little more work, try this one out.

PART 2

1. 3 Rounds. Rest 2 Minutes Between Rounds

400m Run @ 75% Fastest Mile Pace

400m Run @ 80% Fastest Mile Pace

200m Run @ 85% Fastest Mile Pace

200m Jog

Finding 75% Pace Example

6:00 Mile = 360sec

360s x 1.25 = 450s

450/60= 7:30 Pace

WEEK 4 - DAY 5

PART 1

3 x 6 – 3 Level Isometric Push Ups * (similar to the video here but stop at 3/4, 1/2, and 1/4 of the way down)
3 x 6 – 3 Level Isometric Pike Push Ups (same as above with the different movement)
3 sets of Lateral Raises (use water jugs or soup cans if you need to) RIR = 0
3 sets of 1 Arm Dumbbell Row with 3 second Eccentric ^ RIR= 0

*Pause each rep for a 5 count at 3/4, 1/2, and 1/4 of the way down then finish the rep and press back up to the top. That’s one rep

^Bodyweight sub = 1 Arm Door Frame Row

PART 2

STANDARD

12 Minute AMRAP

10 Dumbbell Deadlifts*

10 Burpees

10 V-Ups

*Backpack deadlifts for bodyweight sub

WEEK 4 - DAY 6

PART 1

3 sets of Single Leg RDLs RIR = 0
3 sets of Weighted Hip Thrusts* RIR = 0
3 sets of Bulgarian Split Squats(each leg) RIR = 0
3 sets of Max Isometric Squat Holds (Hold at parallel)
3 x 6 Max Horizontal Broad Jump

*Use whatever you can find for a weight. Use a dumbbell, a dog, your kid, a full backpack, whatever.

PART 2

4 ROUNDS

30 Lateral Squat Hops Over DB*

30 Mountain Climbers

30 Push Ups

*Or anything 3-4 inches in height

WEEK 4 - DAY 7

REST DAY

The workout today is optional. If you want a rest day, take it. Go for a walk instead of working out.
If you want a little more work, try this one out.

PART 2

800m Easy Jog

800m Run – RPE 8

200m Walk

1600m Run – RPE 5

This Post Has 10 Comments

Adrian J. March 20, 2020 Reply

This is really neat and thoughtful of you! Thanks for sharing!
1. joshcortis March 20, 2020 Reply
  
  You bet 🙂
Meggan March 20, 2020 Reply

Thank you so much. I just printed out and became familiar with all the movements. With the gym closed, I need a simple but effective plan to keep moving. These are perfect for our mini gym with limited to no equipment at home. They are going to be put into effect tonight with the whole family!
1. joshcortis March 20, 2020 Reply
  
  You’re welcome 🙂
Angela March 21, 2020 Reply

You the best!
1. joshcortis March 21, 2020 Reply
  
  😎
Elo March 23, 2020 Reply

So cool! Thanks!
1. joshcortis March 24, 2020 Reply
  
  😎😎
Kendel Lallyson February 19, 2021 Reply

Will definetely be telling my friends about this! Thanks for the tips
1. Josh Cortis February 21, 2021 Reply
  
  Thanks for sharing 😎