Its 2020, you can't get the gym, we are here to make it work (for free) because we don't think anyone should charge for this.
Overall principles
- Weight/resistance is way less important than volume/time under tension. All work sets are to failure. We can use tempo here to our advantage.
- The rest is as short as possible (aim for 90 seconds). We need to accumulate fatigue
- Some stuff is set up in supersets, because we need to accumulate fatigue
- Lots of warmup tactics will make this effective for prehab and rehab
Set-up - 4 times per week, training at home
- Chest and Back
- Shoulders and abs
- Legs
- Arms and function day
The Rep Scheme
It will either be 30-8. There is no dramatic change in hypertrophy in the rep range from 6-30 - long disproven is that you need to stop at 12 reps (feel free to google)
- Warm up – 30 reppers
- Your last set should be below the rep 8-12
You are going to do a varied amount of reps, and a bunch of the volume is at a pretty low intensity – but we will accumulate a lot of work.
You need to use tempo to control failure. Go as SLOW as you need on the positive and negative to make the rep count prescribed. For instance, for 8 rep pushups - I will do 20 second down 10 second up for 8 reps - its hard.
Day 1
Day 1 – Chest and Back
If something is A1-A2 - its a superset
If something is just B - its not a superset
Warm up 1 | Bunch of light lat pulldowns with band from above | Stretch your shoulders and chest | |
Warm up 2 | Curls with band Tricep pressdowns with band | 30 reps | |
A1 x5 | Chins (chin ABOVE bar) | Failure | |
A2 x5 | Push-ups (chest MUST touch floor) | Failure of up to 50 | |
B1 X 5 | Banded Fly (one arm) Attach band high, mimic a cable crossover at gym | Set 1 30 Set 2 25 Set 3 20 Set 4 15 Set 5 8-12 | |
B2 x 5 | Lat Pulldown – one handed, using same band | Set 1 30 Set 2 25 Set 3 20 Set 4 15 Set 5 8-12 | |
C x 5 | Incline pushup (feet elevated) |
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D x 5 | Single Arm Band Rows |
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E x 5 | Dip or decline clap push up (feet lower than hand) |
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F x 5 | Inverted Rows (hang upside down/chest up and row) |
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One Arm Pulldown
Inverted Row
Day 2
Day 2 - Shoulders and abs (yes this is a lot of abs, we all know we don't do any abs while in gym)
Warmup | Bunch of shoulder stretches | Stretch your chest and lats (which are hopefully sore) | |
W1 x 5 | Banded Curls | 30-12 | |
A x 5 | Pike Pushup / Feet on the wall push up / handstand push - Anything you can get to mimic an overhead press. Pike pushups are hard | Set 1 30 Set 2 25 Set 3 20 Set 4 15 Set 5 8-12 | |
B x 5 | Band Laterals |
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C x 5 | Front raises |
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D x 5 | Band tear apart (rear delts) |
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D2 x 5 | Standing calf raise |
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E x 5 | Single leg calf raise | 20-8 | |
F x 5 | Plank | Failure | |
G x 5 | Side Planks (weak side first) | Failure | |
I x 5 | Knee raises | 6-8 | |
J x 5 | Crunches | Failure | |
Band tear apart
