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TRAINING AT HOME

Strength Test

Important: Before starting the exercises, we do a strength test to track the results. Strength Test

Pull-ups 1 set of maximum reps

Rest for 15 minutes

Parallel bar dips, 1 set of maximum reps

Rest for 20 minutes

Push-ups, 1 round of maximum reps

On the same day, or preferably the next day, start the workouts.

Week 1

Training:

MONDAY (LEGS):

1.Pistol squats (each leg) can be done with support 3X12

2. Box jumps 3X10

3. Step-ups with additional weight on an elevation (each leg) 3X14

4. Standing calf raises with additional weight on one leg 4X20

5. Chair pose 1Xmax

WEDNESDAY (BACK+BICEPS):

1. Wide-grip pull-ups 3X10

2. Reverse-grip pull-ups 3X8

3. Low bar pull-ups 3X8

4. Reverse narrow grip low bar pull-ups 3X8

FRIDAY (CHEST+TRICEPS):

1. Dips 3X10

2. Elevated feet push-ups 3X12

3. Close-grip push-ups 3X12

4. Archer push-ups 3X10

5. French press 3X8

SATURDAY (ABS+STATIC):

1. Hanging leg raises 3X12

2. Leg raises on parallel bars 3X12

3. Crunches 3X20

4. Plank 2Xmax

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MONDAY_pistol squats, box jumps, step-ups with additional weight on an elevation.mp4

21.4 MB

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MONDAY_standing calf raises with additional weight on one leg, chair pose.mp4

11 MB

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WEDNESDAY_wide-grip pull-ups, reverse-grip pull-ups, low bar pull-ups.mp4

4.3 MB

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WEDNESDAY_reverse narrow grip low bar pull-ups.mp4

2.7 MB

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FRIDAY_dips, elevated feet push-ups, close-grip push-ups.mp4

5.5 MB

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FRIDAY_archer push-ups, french press.mp4

6.6 MB

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SATURDAY_hanging leg raises, leg raises on parallel bars, crunches.mp4

10.3 MB

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SATURDAY_plank.mp4

993.4 kB

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Final test of strength

Training:

WEDNESDAY

1. Pull-ups 1 set to max reps - Rest for 15 minutes 1xmax

2. Dips on parallel bars 1 set to max reps - Rest for 20 minutes 1xmax

3. Push-ups from the floor 1 set to max reps 1xmax

⁠

WEDNESDAY_pull-ups, dips on parallel bars, push-ups from the floor.mp4

4.5 MB

⁠

Week 2

Training:

MONDAY (LEGS):

1. Weighted squats with jump 3x15

2. Pistol squats 3x10

3. Weighted lunges (each leg) 3x15

4. Chair pose with weight 1xmax

5. Single-leg calf raises with weight 4x25

WEDNESDAY (BACK+BICEPS):

1. Reverse-grip pull-ups 4x12

2. Wide-grip alternating pull-ups 3x8

3. Close-grip low bar pull-ups 3x10

4. Pull-ups behind the neck 5x6

FRIDAY (CHEST+TRICEPS):

1. Dips 4x10

2. One-leg elevated feet push-ups 4x10

3. Triceps push-ups 4x12

4. French press 4x8

5. Push-ups. 1xmax

SATURDAY (ABS+STATIC):

1. Hanging leg raises 3x12

2. Crunches 3x20

3. Alternating heel touches 3x15

4. Lying leg raises 3x20

5. Plank 2xmax

⁠

MONDAY_weighted squats with jump, pistol squats, weighted lunges.mp4

5.5 MB

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MONDAY_chair pose with weight, single-leg calf raises with weight.mp4

9 MB

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WEDNESDAY_reverse-grip pull-ups, wide-grip alternatinh pull-ups, close-grip low bar pull-ups.mp4

8.5 MB

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WEDNESDAY_pull-ups behind the neck.mp4

2 MB

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FRIDAY_dips, one-leg elevated feet push-ups, triceps push-ups.mp4

4.9 MB

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FRIDAY_french press, max effort push-ups.mp4

2.7 MB

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SATURDAY_hanging leg raises, crunches, alternating heel touches.mp4

11 MB

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SATURDAY_lying leg raises, plank.mp4

4.6 MB

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Final test of strength

Training:

WEDNESDAY

1. Pull-ups 1 set to max reps - Rest for 15 minutes 1xmax

2. Dips on parallel bars 1 set to max reps - Rest for 20 minutes 1xmax

3. Push-ups from the floor 1 set to max reps 1xmax

⁠

WEDNESDAY_pull-ups, dips on parallel bars, push-ups from the floor.mp4

4.5 MB

⁠

Week 3

Training:

MONDAY (LEGS):

1. Squats with jump 3x18

2-3. Step-up jumps 3x10 +Each leg step-ups (combined approach) 3x12

4. Chair pose with weight in front 2x25

WEDNESDAY (BACK+BICEPS):

1.Wide-grip pull-ups with pause 3x10

2. Parallel grip pull-ups 3x10

3.Low bar pull-ups 3x12

4. Low bar parallel grip pull-ups 3x8

5.Bent-over barbell rows (with weight) 3x15

FRIDAY (CHEST+TRICEPS):

1. Wide-grip dips with a slight forward lean 3x12

2. Elevated push-ups 3x12

3. Close-grip push-ups 3x12

4. Weighted back extensions (using dumbbells, weights, or water bottles for resistance) in a bent-over position 3x10

5. French press 3x10

SATURDAY (ABS+STATIC HOLDS):

1. Leg raises on a bar 3x12

2. Leg raises on parallel bars 3x12

3. Crunches (with knees bent on an elevated surface 3x20

4. Chair pose 2xmax

5. Plank 1xmax

⁠

MONDAY_squats with jump, step-up jumps, each leg step-ups.mp4

6.7 MB

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MONDAY_chair pose with weight in front.mp4

2.6 MB

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WEDNESDAY_wide-grip pull-ups with pause, parallel grip pull-ups, low bar pull-ups.mp4

5.2 MB

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WEDNESDAY_low bar parallel grip pull-ups, bent-over barbell rows.mp4

5 MB

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FRIDAY_wide-grip dips with a slight forward lean, elevated push-ups, close-grip push-ups.mp4

8.2 MB

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FRIDAY- weighted back extensions, french press.mp4

7.7 MB

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SATURDAY_leg raises on a bar, leg raises on parallel bars, crunches.mp4

7.2 MB

⁠

SATURDAY_chair pose, plank.mp4

4.3 MB

⁠

Final test of strength

Training:

WEDNESDAY

1. Pull-ups 1 set to max reps - Rest for 15 minutes 1xmax

2. Dips on parallel bars 1 set to max reps - Rest for 20 minutes 1xmax

3. Push-ups from the floor 1 set to max reps 1xmax

⁠

WEDNESDAY_pull-ups, dips on parallel bars, push-ups from the floor.mp4

4.5 MB

⁠

Week 4

Training:

MONDAY (LEGS):

1. Plie squats with added weight between legs (wide stance) 3x15

2. Pistol squats with weight 3x12

3. Bulgarian split squats 3x15

4. Deadlift with added weight 3x12

WEDNESDAY (BACK+BICEPS):

1. Chin-ups from below 4x10

2. Bent-over rows (dumbbells, weights, or water bottles - anything that adds resistance) 4x12

3. Horizontal pull-ups 3x12

4. Pull-ups behind the head 4x6

FRIDAY (CHEST+TRICEPS):

1. Weighted push-ups on the back 4x10

2. Wide grip push-ups on parallel bars 4x10

3. Reverse dips with straight legs for triceps 4x12

4. French press 4x8

5. Flyes (dumbbells, weights, or water bottles - anything that adds resistance) with palms facing forward 3x12

SATURDAY (ABS+STATIC HOLDS):

1. Knee raises on a pull-up bar 3x10

2. Sit-ups 3x20

3. Alternate heel touches 3x15

4. Scissors while lying down 3x25

5. Plank 2xmax

⁠

MONDAY_plie squats with added weight between legs, pistol squats with weight, bulgarian soplit squats.mp4

6.3 MB

⁠

MONDAY_deadlift with added weight.mp4

2 MB

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WEDNESDAY_chin-ups from below, bent-over rows, horizontal pull-ups.mp4

7.9 MB

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WEDNESDAY_pull-ups behind the head.mp4

4.5 MB

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FRIDAY_weighted push-ups on the back, wide grip push-ups on parallel bars, reverse dips with straight legs for triceps.mp4

5.3 MB

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FRIDAY_french press, flyes.mp4

3.7 MB

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SATURDAY_knee raises on a pull-up bar, sit-ups, alternte heel touches.mp4

6.5 MB

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SATURDAY_scissors while lying down, plank.mp4

2.3 MB

⁠

Final test of strength

Training:

WEDNESDAY

1. Pull-ups 1 set to max reps - Rest for 15 minutes 1xmax

2. Dips on parallel bars 1 set to max reps - Rest for 20 minutes 1xmax

3. Push-ups from the floor 1 set to max reps 1xmax

⁠

WEDNESDAY_pull-ups, dips on parallel bars, push-ups from the floor.mp4

4.5 MB

⁠

Week 5

Training:

MONDAY (LEGS):

1. Lateral lunges 3x12

2.One-legged squats with support (wall or any other vertical support) 3x8

3. Standing calf raises with added weight 3x25

4. Chair pose 1xmax

WEDNESDAY (BACK+BICEPS):

1. Back + Biceps 3x6

2. Dumbbell rows (weights, or water bottles - anything that adds resistance) alternating sides while bent over 3x12

3. Low bar rows 3x8

4. Shrugs with added weight and shoulder blades pinched together (without circular movements) 3x12

FRIDAY (CHEST+TRICEPS):

1. Flyes (dumbbells, weights, or water bottles - anything that adds resistance) lying down 3x15

2. Push-ups with feet elevated 3x8

3. Close grip push-ups with feet elevated 3x15

4. Archer push-ups 3x7

5. Alternating dumbbell triceps extensions 3x10

SATURDAY (ABS+STATIC):

1. Hanging knee raises with bent knees (do not lower below parallel) 3x8

2. Hanging leg raises with added weight 3x8

3. Weighted crunches 3x15

4.L-sit 2xmax

⁠

MONDAY_lateral lunges, one-legged squats with support, standing calf raises with added weight.mp4

6.8 MB

⁠

MONDAY_chair pose.mp4

2.8 MB

⁠

WEDNESDAY_military pull-ups, dumbbell rows, low bar rows.mp4

7.7 MB

⁠

WEDNESDAY_shrugs with added weight and shoulder blade pinched together.mp4

3.2 MB

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FRIDAY_flyes, push-ups with feer elevated, close grip push-ups with feet elevated.mp4

6.1 MB

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FRIDAY_archer push-ups, alternating dumbbell triceps extensions behind the head.mp4

5.9 MB

⁠

SATURDAY_hanging knee raises with bent knees,hanging leg raises with added weight, weighted crunches.mp4

7.4 MB

⁠

SATURDAY_l-seat.mp4

2.8 MB

⁠

Final test of strength

Training:

WEDNESDAY

1. Pull-ups 1 set to max reps - Rest for 15 minutes 1xmax

2. Dips on parallel bars 1 set to max reps - Rest for 20 minutes 1xmax

3. Push-ups from the floor 1 set to max reps 1xmax

⁠

WEDNESDAY_pull-ups, dips on parallel bars, push-ups from the floor.mp4

4.5 MB

⁠

Week 6

Training:

MONDAY (LEGS):

1. Front squats with weight in front (emphasis on negative repetitions) 3x8

2. Pistol squats 3x8

3. Reverse lunges (on each leg) 3x10

5. Burpees 1xmax

WEDNESDAY (BACK+BICEPS):

1. Scapular retraction in hang 2x15

2. Wide grip pull-ups, alternating each 3x7

3. Close grip pull-ups on low bar 3x8

4. Bicep curls with dumbbell, weight, or water bottle with supination 4x10

FRIDAY (CHEST+TRICEPS):

1. Dips 4x7

2. Press with dumbbell, weight, or water bottle lying on the floor 4xmax

3. Press with dumbbell, weight, or water bottle lying on the floor with a pause at the top for 2 seconds 4x7

4. Triceps pushdown with extra weigh 4x8

5. French press with weight (dumbbell, water bottle) 4x10

6. Push-ups 1xmax

SATURDAY (ABS+STATIC HOLDS):

1. Leg raises on a bar 3x8

2. Leg raises on parallel bars 3x8

3. Crunches 3x15

4. Plank 2xmax

⁠

MONDAY_front squats with weight in front, pistol squats, reverse lunges.mp4

7.6 MB

⁠

MONDAY_burpees.mp4

4 MB

⁠

WEDNESDAY_deep squats with extra weights,wide grip pull-ups, close grip pull-ups.mp4

10.6 MB

⁠

WEDNESDAY_bicep curls with dumbbell, weight or bottle with supination.mp4

3.6 MB

⁠

FRIDAY_dips, press with dumbbell, press with dumbbell.mp4

8.9 MB

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FRIDAY_triceps pushdown with extra weight, french press with weight, push-ups.mp4

8.8 MB

⁠

SATURDAY_leg raises on a bar, leg raises on parallel bars, crunches.mp4

9.2 MB

⁠

SATURDAY_plank.mp4

1.4 MB

⁠

Final test of strength

Training:

WEDNESDAY

1. Pull-ups 1 set to max reps - Rest for 15 minutes 1xmax

2. Dips on parallel bars 1 set to max reps - Rest for 20 minutes 1xmax

3. Push-ups from the floor 1 set to max reps 1xmax

⁠

WEDNESDAY_pull-ups, dips on parallel bars, push-ups from the floor.mp4

4.5 MB

⁠

Week 7

Training:

MONDAY (LEGS):

1. Reverse lunges (on each leg) 4x12

2. Squat jumps with weight 3x12

4. Front squats with weight in front (emphasis on negative repetitions) 4x12

5. Lunges with weight on shoulders 3x12

WEDNESDAY (BACK+BICEPS):

1. Wide grip pull-ups behind the neck 3x10

2. Scapular retraction in hang 3x15

3. Pull-ups behind the neck 3x10

4. Close grip pull-ups on low bar with reverse grip 3x18

5. Bicep curls with barbell with supination 4x10

FRIDAY (CHEST+TRICEPS):

1. Dips 4x12

2. Push-ups (superset) 4x12

3. Shoulder push-ups (legs on elevation, pelvis bent) 4x15

4. Triceps push-up from a bar with extra weight 4x12

5. Close grip dips 4x12

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