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 5 - DAY 1
PART 1
- 3 sets of Close Grip Push Ups RIR = 2-3
- 3 sets of Bent Over DB Rows* RIR = 2-3
- 3 sets of Dumbbell/Backpack Upright Row RIR = 2-3
- 3 sets of Lateral Raises (use water jugs or soup cans if you need to) RIR = 2-3
- 3 sets of Pushups with 3 count eccentric RIR = 2-3
*Sub 1 Arm Door Frame Row if you don’t have any weights
PART 2
20 Minute AMRAP (as many reps as possible)
400m Run
20 Dumbbell Swings*
20 Hand Release Push Ups
*Use milk jugs or a loaded backpack if you don’t have a dumbbell or kettlebell.
WEEK 5 - DAY 2
PART 1
- 3 sets of Dumbbell Split Squats* RIR = 2-3
- 3 sets of Straddle Lift RIR = 2-3
- 3 x 5 – 5 second Isometric Deadlifts^
- 3 x 25-30 Feet Elevated Glute Bridge
- 3 x 6 Max Vertical Leap
*Use whatever you can find for weight
^Use a rope, bedsheet, anything you can stand on and pull against
PART 2
STANDARD
5 Rounds
2 Minutes Rest Between Rounds
20 Air Squats
20 Alternating 1 Arm Dumbbell Snatch
BODY WEIGHT VERSION
5 ROUNDS
2 Minutes Rest Between Rounds
20 Air Squats
20 Backpack Ground to Overhead
20 Suitcase Deadlifts with backpack
WEEK 5 - DAY 3
PART 1
- 3 sets of Pike Push Ups RIR = 2-3
- 3 x 5 – 5 second Isometric Towel Curls
- 3 sets of Dumbbell Shrugs (hold at the top for 1 count)*
- 3 sets of Bodyweight Skull Crushers (To a Bench/Bar/Countertop/Table) RIR = 2-3
- 3 x 10-15 Hollow Rocks
*Use whatever you can find as a weight.
PART 2
5 MINUTE AMRAP
5 Burpees
REST 2 MINUTES
8 MINUTE AMRAP
10 Burpees
*Sub Backpack Thrusters for bodyweight only
WEEK 5 - 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.
Rest 2 Minutes
2. 3 Rounds. Rest 2 Minutes Between Rounds
WEEK 5 - DAY 5
PART 1
- 3 sets of Push Ups RIR = 2-3
- 3 sets of Dumbbell Front Raises* RIR = 2-3
- 3 x 5-8 each arm Turkish Getups
SUPERSET
- 3 x 15-20 of Scapular Wall Reps
- 3 x 45 sec Plank
- 3 x 10-12 Towel Slams
- 3 x 10-12 Supermans
*Use whatever you can find for a weight
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
BODYWEIGHT
10-9-8-7-6-5-4-3-2-1
WEEK 5 - DAY 6
PART 1
- 3 sets of One and a Quarter Goblet Squats* RIR = 2-3
- 3 sets of Weighted Hip Thrusts* RIR = 2-3
- 3 sets of Step Ups^ RIR = 2-3 each leg
SUPERSET THESE 3
- 3 x 30 Glute Bridge
- 3 x 30 Frog Pump
- 3 x 15 each leg Extra Range Side Lying Hip Abduction
*Use whatever you can find for a weight. Use a dumbbell, a dog, your kid, a full backpack, whatever.
^Use a chair, step, bench, anything you can step on.
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: Bent Over DB Rows (Use a Backpack if needed)
Min 2: Glute Bridges
Min 3: Reverse Burpees ^
Min 4: 1 Arm Hang DB Clean & Jerk*
Min 5: Rest
*Sub Backpack Ground to Overhead for bodyweight only movements
^Do situps if you can’t do the burpee
WEEK 5 - 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 60m Sprint
Rest as needed between efforts
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 6 - DAY 1
PART 1
- 3 sets of Close Grip Push Ups RIR = 2
- 3 sets of Bent Over DB Rows* RIR = 2
- 3 sets of Dumbbell/Backpack Upright Row RIR = 2
- 3 sets of Lateral Raises (use water jugs or soup cans if you need to) RIR = 2
- 3 sets of Pushups with 3 count eccentric RIR = 2
*Sub 1 Arm Door Frame Row if you don’t have any weights
PART 2
20 Minute AMRAP (as many reps as possible)
20 Burpees
20 Sit Ups
20 Dumbbell Swings*
*Use milk jugs or a loaded backpack if you don’t have a dumbbell or kettlebell.
WEEK 6 - DAY 2
PART 1
-
- 3 sets of Dumbbell Split Squats* RIR = 2
- 3 sets of Straddle Lift RIR = 2
- 3 x 5 – 5 second Isometric Deadlifts^
- 3 x 25-30 Feet Elevated Glute Bridge
- 3 x 6 Max Vertical Leap
*Use whatever you can find for weight
^Use a rope, bedsheet, anything you can stand on and pull against
PART 2
WEEK 6 - DAY 3
PART 1
-
- 3 sets of Pike Push Ups RIR = 2
- 3 x 5 – 5 second Isometric Towel Curls
- 3 sets of Dumbbell Shrugs (hold at the top for 1 count)*
- 3 sets of Bodyweight Skull Crushers (To a Bench/Bar/Countertop/Table) RIR = 2
- 3 x 10-15 Hollow Rocks
*Use whatever you can find as a weight.
PART 2
8 MINUTE AMRAP
20 DB Shoulder to Overhead – L Arm*
20 DB Shoulder to Overhead – R Arm*
REST 2 MINUTES
FOR TIME
100 Burpees
*Use a loaded backpack if you don’t have dumbbells
WEEK 6 - 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.
WEEK 6 - DAY 5
PART 1
-
- 3 sets of Push Ups RIR = 2
- 3 sets of Dumbbell Front Raises* RIR = 2
- 3 x 5 each arm Turkish Getups
SUPERSET
- 3 x 15-20 of Scapular Wall Reps
- 3 x 45 sec Plank
SUPERSET- 3 x 10-12 Towel Slams
- 3 x 10-12 Supermans
*Use whatever you can find for a weight
PART 2
WEEK 6 - DAY 6
PART 1
-
- 3 sets of One and a Quarter Goblet Squats* RIR = 2
- 3 sets of Weighted Hip Thrusts* RIR = 2
- 3 sets of Step Ups^ RIR = 2 each leg
SUPERSET THESE 3
- 3 x 30 Glute Bridge
- 3 x 30 Frog Pump
- 3 x 15 each leg Extra Range Side Lying Hip Abduction
*Use whatever you can find for a weight. Use a dumbbell, a dog, your kid, a full backpack, whatever.
^Use a chair, step, bench, anything you can step on.
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: Lateral Squat Hops Over DB (Anything 3-4″ in height)
Min 2: Hollow Rocks
Min 3: Skater Jumps
Min 4: 1 Arm Hang DB Clean & Jerk*
Min 5: Rest
*Sub Backpack Ground to Overhead for bodyweight only movements
^Do situps if you can’t do the burpee
WEEK 6 - 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. 4 x 400m Sprint
Rest as needed between efforts
WEEK 7 - DAY 1
PART 1
- 3 sets of Close Grip Push Ups RIR = 1
- 3 sets of Bent Over DB Rows* RIR = 1
- 3 sets of Dumbbell/Backpack Upright Row RIR = 1
- 3 sets of Lateral Raises (use water jugs or soup cans if you need to) RIR = 1
- 3 sets of Pushups with 3 count eccentric RIR = 1
*Sub 1 Arm Door Frame Row if you don’t have any weights
PART 2
STANDARD
12 MIN EMOM
10 Push Ups
If you have time leftover, rest until next minute
*Sub Backpack Thrusters for bodyweight only
WEEK 7 - DAY 2
PART 1
- 3 sets of Dumbbell Split Squats* RIR = 1
- 3 sets of Straddle Lift RIR = 1
- 3 x 5 – 5 second Isometric Deadlifts^
- 3 x 25-30 Feet Elevated Glute Bridge
- 3 x 6 Max Vertical Leap
*Use whatever you can find for weight
^Use a rope, bedsheet, anything you can stand on and pull against
PART 2
WEEK 7 - DAY 3
PART 1
-
- 3 sets of Pike Push Ups RIR = 0-1
- 3 x 5 – 5 second Isometric Towel Curls
- 3 sets of Dumbbell Shrugs (hold at the top for 1 count)*
- 3 sets of Bodyweight Skull Crushers (To a Bench/Bar/Countertop/Table) RIR = 0-1
- 3 x 10-15 Hollow Rocks
*Use whatever you can find as a weight.
PART 2
STANDARD
100 Dumbbell Swings*
80 Sit Ups
40 DB Deadlift*
*Use a loaded backpack if you don’t have dumbbells
WEEK 7 - 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.
5 Minute Easy Jog
1 Minute Run @ 6 RPE
1 Minute Run @ 8 RPE
1 Minute Walk
WEEK 7 - DAY 5
PART 1
- 3 sets of Push Ups RIR = 1
- 3 sets of Dumbbell Front Raises* RIR = 1
- 3 x 5 each arm Turkish Getups
SUPERSET
- 3 x 15-20 of Scapular Wall Reps
- 3 x 45 sec Plank
- 3 x 10-12 Towel Slams
- 3 x 10-12 Supermans
*Use whatever you can find for a weight
PART 2
WEEK 7 - DAY 6
PART 1
- 3 sets of One and a Quarter Goblet Squats* RIR = 1
- 3 sets of Weighted Hip Thrusts* RIR = 1
- 3 sets of Step Ups^ RIR = 1 each leg
SUPERSET THESE 3
- 3 x 30 Glute Bridge
- 3 x 30 Frog Pump
- 3 x 15 each leg Extra Range Side Lying Hip Abduction
*Use whatever you can find for a weight. Use a dumbbell, a dog, your kid, a full backpack, whatever.
^Use a chair, step, bench, anything you can step on.
PART 2
STANDARD
20 MINUTE AMRAP
2-4-6-8-10-12-14-….
BODYWEIGHT
20 MINUTE AMRAP
2-4-6-8-10-12-14-….
Do 2 reps of each, then 4 reps, then 6, increasing by 2 reps until 20 minutes have elapsed.
WEEK 7 - 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.
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 8 - DAY 1
PART 1
- 3 sets of Close Grip Push Ups RIR = 0-1
- 3 sets of Bent Over DB Rows* RIR = 0-1
- 3 sets of Dumbbell/Backpack Upright Row RIR = 0-1
- 3 sets of Lateral Raises (use water jugs or soup cans if you need to) RIR = 0-1
- 3 sets of Pushups with 3 count eccentric RIR = 0-1
*Sub 1 Arm Door Frame Row if you don’t have any weights
PART 2
WEEK 8 - DAY 2
PART 1
- 3 sets of Dumbbell Split Squats* RIR = 0-1
- 3 sets of Straddle Lift RIR = 0-1
- 3 x 5 – 5 second Isometric Deadlifts^
- 3 x 25-30 Feet Elevated Glute Bridge
- 3 x 6 Max Vertical Leap
*Use whatever you can find for weight
^Use a rope, bedsheet, anything you can stand on and pull against
PART 2
WEEK 8 - DAY 3
PART 1
-
- 3 sets of Pike Push Ups RIR = 0-1
- 3 x 5 – 5 second Isometric Towel Curls
- 3 sets of Dumbbell Shrugs (hold at the top for 1 count)*
- 3 sets of Bodyweight Skull Crushers (To a Bench/Bar/Countertop/Table) RIR = 0-1
- 3 x 10-15 Hollow Rocks
*Use whatever you can find as a weight.
PART 2
STANDARD
20 MINUTE AMRAP
2-4-6-8-10-12-14-….
^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.
BODYWEIGHT
20 MINUTE AMRAP
2-4-6-8-10-12-14-….
*Sub regular/knee push ups if needed
Do 2 reps of each, then 4 reps, then 6, increasing by 2 reps until 20 minutes have elapsed.
WEEK 8 - 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.
Rest 2 Minutes
2. 3 Rounds. Rest 2 Minutes Between Rounds
WEEK 8 - DAY 5
PART 1
- 3 sets of Push Ups RIR = 0-1
- 3 sets of Dumbbell Front Raises* RIR = 0-1
- 3 x 5 each arm Turkish Getups
SUPERSET
- 3 x 15-20 of Scapular Wall Reps
- 3 x 45 sec Plank
- 3 x 10-12 Towel Slams
- 3 x 10-12 Supermans
*Use whatever you can find for a weight
PART 2
STANDARD
12 Minute EMOM
Burpees in the remaining time leftover
*Backpack deadlifts for bodyweight sub
WEEK 8 - DAY 6
PART 1
- 3 sets of One and a Quarter Goblet Squats* RIR = 0-1
- 3 sets of Weighted Hip Thrusts* RIR = 0-1
- 3 sets of Step Ups^ RIR = 0-1 each leg
SUPERSET THESE 3
- 3 x 30 Glute Bridge
- 3 x 30 Frog Pump
- 3 x 15 each leg Extra Range Side Lying Hip Abduction
*Use whatever you can find for a weight. Use a dumbbell, a dog, your kid, a full backpack, whatever.
^Use a chair, step, bench, anything you can step on.
PART 2
4 ROUNDS
30 Lateral Squat Hops Over DB*
30 Glute Bridge
30 Push Ups
*Or anything 3-4 inches in height
WEEK 8 - 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.
800m Easy Jog
800m Run – RPE 8
200m Walk
1600m Run – RPE 5