PROGRAM

Home Trainee

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Program Summary

Build muscle and lose fat at home, 3x per week, max 90 minutes per session. All you need is a barbell, dumbbells and a pull-up bar.

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How to Run the Cycle

Train 3 days per week, alternating Upper and Lower sessions. Week 1: Upper A, Lower A, Upper B. Week 2: Lower B, Upper A, Lower A. Then repeat the 2-week pattern until the 4 weeks are done. Rest 3+ minutes between sets and aim for ~1 rep left in reserve (RIR) on working sets.

Entraînement

Upper A

Barbell + dumbbell home push/pull session. Chest, back, shoulders, biceps, triceps.

  1. 01Flat Barbell Bench Press3x5-10 @ ~1 RIR
  2. 02Wide Grip Pull-Ups3x5-10 @ ~1 RIR
  3. 03Incline Dumbbell Press2x5-10 @ ~1 RIR
  4. 04Chest Supported Dumbbell Row (Pronated Grip)2x5-10 @ ~1 RIR
  5. 05Seated Dumbbell Overhead Press3x5-10 @ ~1 RIR
  6. 06Seated Dumbbell Curls3x5-10 @ ~1 RIR
  7. 07Single Arm Banded Tricep Push-Downs3x5-10 @ ~1 RIR

Entraînement

Lower A

Lower body home session: quads, hamstrings, glutes and calves.

  1. 01Barbell Squats3x5-10 @ ~1 RIR
  2. 02Leg Extensions3x5-10 @ ~1 RIR
  3. 03Seated or Lying Leg Curls3x5-10 @ ~1 RIR
  4. 04Barbell Glute Bridges2x5-10 @ ~1 RIR
  5. 05Single Leg Dumbbell Standing Calf Raises3x5-10 @ ~1 RIR

Entraînement

Upper B

Second home upper body variation: incline press first, neutral-grip rows, more lateral shoulder work.

  1. 01Incline Dumbbell Bench Press3x5-10 @ ~1 RIR
  2. 02Chest Supported Dumbbell Rows (Neutral Grip)3x5-10 @ ~1 RIR
  3. 03Flat Barbell Bench Press2x5-10 @ ~1 RIR
  4. 04Wide Grip Pull-Ups2x5-10 @ ~1 RIR
  5. 05Standing Dumbbell Lateral Raises3x5-10 @ ~1 RIR
  6. 06Seated Dumbbell Hammer Curls3x5-10 @ ~1 RIR
  7. 07Overhead Tricep Extensions2x5-10 @ ~1 RIR

Entraînement

Lower B

Second lower body variation: hinge-focused (SLDL), unilateral work and core.

  1. 01Barbell Stiff-Legged Deadlifts2x5-10 @ ~1 RIR
  2. 02Dumbbell Bulgarian Split Squats3x5-10 @ ~1 RIR
  3. 03Seated or Lying Leg Curls2x5-10 @ ~1 RIR
  4. 04Leg Extensions2x5-10 @ ~1 RIR
  5. 05Weighted Floor Crunches3x5-10 @ ~1 RIR
  6. 06Single Leg Dumbbell Standing Calf Raises3x5-10 @ ~1 RIR