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So you're stuck inside during the great Covid-19 crisis of 2020. And you'd like some ideas about what you can do to keep up your gains while your gym is (I hope) closed. Well, you're in luck. I've put together a comprehensive training plan with 2, 3, and 4 day per week options. If you are unsure about how to execute some of these exercises, stay tuned to my Instagram, which I have revived in order to provide some useful at-home training content. Additionally, I am going to be doing the newsletter 2 - 3 times per week during the quarantine. We all have a lot of time on our hands so I hope you'll find the extra content useful to get you through this mess.
2 Days Per Week (Monday | Thursday) Day 1 - Full Body
A1)* Bulgarian Split Squat (wtd.*) 5 x 8 - 12 e.s *
A2) Push-Up 4 x 8 - 12, then 1x AMRAP* A3) Chin-up or Heavy Shopping Bag Row. 5 x AMRAP / 6 - 12 e.s B1) Back Raise Off Floor 5 x 15 - 20 B2) Side Plank 5 x 20 - 40 sec B3) Shopping Bag Curl 5 x 10 - 20 Day 2 - Full Body A1) Box / Partner Deadlift 5 x 10 A2) Dips 5 x 10 B) Inverted Table Row 5 x 10 - 15 C1) Hollow Hold 5 x 20 - 40s C2) Pillow Leg Curl 5 x 6 - 12 C3) Table Skullcrusher 5 x 10 -20 * Letter refers to the supersets. If there is more than one exercise for that letter (i.e. A1 and A2), that means you perform all exercises lettered 'A' in a row, and then rest. * 'Wtd.' means you should try to add weight by holding something heavy, like a bag or box. * 'E.s.' means 'each side', and refers to single leg or single arm exercises * 'AMRAP' means 'As Many Reps As Possible', though try to avoid true muscular failure.
3 Days Per Week (Monday | Wednesday | Friday) Day 1 - Full Body
A1) Bulgarian Split Squat *3 x 8 - 12 e.s
A2) Push-Up 2 x 8 - 12, then 1x AMRAP A3) Table Row 3 x 8 - 12 B1) Lateral Raises 3 x 15 - 20 B2) Table Skull Crusher 3 x 15 -20 B3) Shopping Bag Curl 3 x 15 - 20 Day 2 - Full Body A1) Box / Partner Deadlift 3 x 10 A2) Dips 3 x 10 B) Chin - Up or Heavy Shopping Bag Row 3 x AMRAP/ 6 - 12 e.s C1) Back Raise 3 x 20 - 40 sec C2) Pillow Leg Curl 3 x 6 - 12 C3) Box RDLs 3 x 10 - 20 Day 3 - Full Body A1) Pistol Squat 3 x 6 - 12 e.s A2) Pike/Handstand Push-Up 3 x 8 - 12 B1) Table Row 3 x 10 - 15 B2) Step - Up 3 x 10 e.s C1) Side Plank 3 x 15 - 30 sec e.s C2) Reverse Lunge 3 x 10 e.s C3) Hollow Hold 3 x 20 - 40s * Depending on how challenging you find these exercises, 4 or even 5 sets can be performed on some of them. Just don't go crazy with the volume.
4 Days Per Week (Mon|Tue|Thu|Fri) Day 1 - Lower Body A) Split Squat (wtd.) 4 x 8 - 12 e.s B) Box/Partner Deadlift 4 x 15 C1) Goblet Squat 4 x 20 C2) Pillow Leg Curl 4 x 6 - 12 D1) Hollow Hold 4 x 20 - 40s D2) Step Up 4 x 10 e.s D3) Side Plank 4 x 15 - 30 sec e.s Day 2 - Upper Body A1) Push-Up 4 x 8 - 12 A2) Table Row / Bag Row 4 x 10 B1) Dips 4 x 10 - 15 B2) Bag Curls 4 x 10 - 20 C1) Table Skull Crusher 4 x 10 -15 C2) Reverse Flye 4 x 10 - 20 C3) Lateral Raises 4 x 10 - 20 Day 3 - Lower Body A) Box / Partner Deadlift 4 x 8 - 12 B) Split Squat (bwt.) 4 x 10 e.s C) Box RDL 4 x 15 - 20 D1) Back Raise 4 x 10 - 15 D2) Pillow Leg Curl 4 x 6 - 12 D3) Mountain Climbers 4 x 5 - 10 e.s Day 4 - Upper Body A1) Pike / Handstand Push-Up 4 x 8 - 12 A2) Chin-Up / Heavy Bag Row 4 x AMRAP / 4 x 8 - 12 e.s B1) Push-Ups / Dips 4 x 10 - 15 B2) Table Row 4 x 10 - 15 C1) Table Skull Crusher 4 x 10 C2) Bag Curls 4 x 8 - 12 C3) Reverse Flye 4 x 10 - 20 ---------------------------------------------------------------------------------------------- That's it! If you have any questions on these programmes, feel free to respond to this email or message me on Instagram. Full tutorials of the exercises will be uploaded soon. Pick the template you can stick to, and start today!