BASIC WORKOUT AT HOME

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Day 1: Push

  • Barbell Bench Press - 4 sets x 8-12 reps
  • Incline Barbell Bench Press - 4 sets x 8-12 reps
  • Standing Overhead Press - 4 sets x 8-12 reps
  • Close-grip Bench Press - 4 sets x 8-12 reps
  • Dips (or pushups) between 2 chairs - 3 sets x to failure
  • Lying Leg Raises - 5 sets x 12 reps
  • Run (outside) - 30 minutes 

Day 2: Legs

  • Squats - 5 sets x 12 reps
  • ​Deadlifts – 5 sets x 5 reps
  • Front Squats - 4 sets x 10-12 reps
  • Stiff Legged Deadlifts - 4 sets x 10-12 reps
  • Standing Calve Raises w/ Barbell - 5 sets x 15 reps
  • Crunches - 5 sets x 12 reps

Day 3: Pull

  • Pullups (using a doorway pull-up bar or a barbell set high on a squat rack) - 3 x to failure
  • Barbell Rows - 4 sets x 8-12 reps
  • T-Bar Rows - 5 sets 8-12 reps
  • Chin-ups (using a doorway pull-up bar or a barbell set high on a squat rack) - 3 sets x to failure
  • Barbell Bicep Curl - 8 sets x 8-12 reps
  • Side Lying Planks - 30 seconds each side for 3 sets total
  • Jump rope - 20 minutes


Day 4: Off

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