Its still 2020, and you still can't get the gym, we are here to make it work again (for free) because we don't think anyone should charge for this. Link to Day one and Two here
Overall principles (again)
- 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
- Warm up – 30 reppers
- Your last set should be below the rep 8-12
- 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 3
Day 3 – Leg Day
If something is A1-A2 - its a superset
If something is just B - its not a superset
Warm up 1 | Bunch squats | Stretch your hip flexors | |
Warm up 2 | Bunch of RDLs | 30 reps | |
A1 x5 | Jump Squats (as high as you can, down as slow as you can) | 5 Reps | |
A2 x5 | Tempo Squats - 5 seconds down - 5 seconds up | Failure of up to 50 | |
B1 X 5 | Banded Squat Attach band over shoulders | Set 1 30 Set 2 25 Set 3 20 Set 4 15 Set 5 8-12 | |
B2 x 5 | Band RDL | Set 1 30 Set 2 25 Set 3 20 Set 4 15 Set 5 8-12 | |
C x 5 | Split squats (all reps on one leg before the other - fine to rest between legs) |
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D x 5 | Pull Throughs Band is behind the feet |
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E x 5 | Lunges |
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F x 5 | Step up (banded if you need it) |
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Banded Pull Through
Day 4
Day 4 - Arm Day - the best day of the week!
Warmup | Bunch of shoulder stretches | Stretch your chest and lats | |
Warmup | Pushups | 30-12 | |
A x 5 | Banded Curls | Set 1 30 Set 2 25 Set 3 20 Set 4 15 Set 5 8-12 | |
B x 5 | Band Pushdowns |
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C x 5 | Band Hammer Curls |
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D1 x 5 | Band Extensions (elbow out) |
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D2 x 5 | Close grip pushups |
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E x 5 | Band rotator cuff work | 20-8 | |
F x 5 | Scap Pushups | Failure | |
G x 5 | Bear Crawl | Forward and back in the space you have for 30 seconds | |
I x 5 | Close grip chins | 6-8 | |
J x 5 | Crunches | Failure | |
Elbow out tricep extensions (obviously without the weights if none at home)
