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Hypertrophy From Home

5 Modules 4 Chapters 31 Lessons None

Overview

This is a 4 day per week programme, designed to be performed with rest days in between workouts in order to allow for adequate recovery.Ideally, perform the exercise in the following sequence: Upper, Lower, Total Body. For example:

Mon: Upper A.

Tue: Lower A.

Wed: Rest.

Thu: Upper B.

Fri: Lower B.

Sat: Rest.

Sun: Rest.

Warm up for each workout by using following either the upper or lower body activation routine. Links to these videos are below.

Upper Body Activation Routine.

Lower Body Activation Routine. The workouts mainly use a Reps In Reserve (RIR) approach rather than a specific rep range target (unless otherwise stated). RIR refers to the amount of reps you have 'left in the tank' before you can do no more. 0 RIR would mean taking a set to the point at which you can physically do no more with good form. 1-2 RIR would mean stopping the set, 1-2 reps before you reach the point of failure. This will vary depending on the exercise and how fatigued you are. Exercise Guidance: If you haven't got a band long enough to loop over your head, stand on a shorter one and hold it with both hands.If you have any knee injuries/issues, remove the heel elevation from the squat movement within the relevant workout.

If you can't perform a standard push up, modify the exercise and perform a kneeling push up.

Should you have any questions about this workout programme, please use the comment box at the bottom of the page.

Weeks 1-4

Workout 1: Upper Body A

Order

Exercise

Reps / Time

A1

Chest Press

1-2 RIR. Tempo 3120

A2

Upper Back Row

1-2 RIR. Tempo 3121

Complete 3 Sets w/ 90 secs rest

B1

T Fly

1-2 RIR. Controlled Tempo

B2

Y Fly

1-2 RIR. Controlled Tempo

Complete 3 Sets w/ 90 secs rest

C1

Lat Row

1-2 RIR. Tempo 3121

C2

Banded Bicep Curl

0 RIR. Tempo 3021

Complete 3 Sets w/ 90 secs rest

D1

Banded Chest Fly

1-2 RIR. Tempo 3021

D2

TRX Tricep Extension

1-2 RIR. Tempo 3121

Complete 3 Sets w/ 90 secs rest

E1

Ultimate Ab Crunch

AMRAP

Complete 2 Sets w/ 60 secs rest

Workout 2: Lower Body A

Order

Exercise

Reps / Time

A1

Wall Sit

Hold for 60s

A2

Wall Sit Hack Squat

1-2 RIR. Tempo 3120

Complete 3 Sets w/ 90 secs rest

B1

TRX Split Squat

1-2 RIR. Tempo 3120

B2

Banded RDL

1-2 RIR. Tempo 3120

Complete 3 Sets w/ 90 secs rest

C1

TRX Glute Bridge

1-2 RIR. Tempo 2011

C2

TRX Hamstring Curl

1-2 RIR. Tempo 2022

Complete 3 Sets w/ 90 secs rest

D1

Heel Elevated Banded Squat 1 & 1/4

1-2 RIR. Tempo 3120

Complete 3 Sets w/ 90 secs rest

Workout 3: Upper Body B

Order

Exercise

Reps / Time

A1

Quadruped Banded Lat Pulldown

1-2 RIR. Tempo 3021

A2

Banded Pull Apart

0 RIR. Controlled Tempo

Complete 3 Sets w/ 90 secs rest

B1

Banded Push Up

1-2 RIR. Tempo 3120

B2

Incline Chair Push Up

0 RIR. Tempo 10-1-2-0

Complete 3 Sets w/ 90 secs rest

C1

Lying Banded Lateral Raise

1-2 RIR. Tempo 3021

C2

Upper Back Row

1-2 RIR. Tempo 3121

Complete 3 Sets w/ 90 secs rest

D1

TRX Bicep Curl

1-2 RIR. Tempo 3121

D2

Banded Tricep Ext Push Down

1-2 RIR. Tempo 3021

Complete 3 Sets w/ 90 secs rest

E1

Bicycle Crunch

AMRAP

Complete 2 Sets w/ 60 secs rest

Workout 4: Lower Body B

Order

Exercise

Reps / Time

A1

TRX Squat

1-2 RIR. Tempo 3120

A2

Banded RDL

1-2 RIR. Tempo 3120

Complete 3 Sets w/ 90 secs rest

B1

Single Leg Hip Thrust

1-2 RIR. Tempo 2012

B2

Banded Hip Abduction

30 Reps. 15 reps in each position

Complete 3 Sets w/ 90 secs rest

C1

Banded Bulgarian Split Squat

1-2 RIR. Tempo 3120

C2

TRX Hamstring Curl

1-2 RIR. Tempo 3122

Complete 3 Sets w/ 90 secs rest

D1

Wall Sit

Hold for 60s

D2

Wall Sit Hack Squat

1-2 RIR. Tempo 3120

Complete 3 Sets w/ 90 secs rest

Weeks 5-8

Workout 1: Upper Body A

Order

Exercise

Reps / Time

A1

Chest Press

1-2 RIR. Tempo 3120

A2

Upper Back Row

1-2 RIR. Tempo 3121

Complete 4 Sets w/ 90 secs rest

B1

T Fly to Y Fly

1-2 RIR. Controlled Tempo

B2

Alligator Fly

1-2 RIR. Controlled Tempo

Complete 4 Sets w/ 90 secs rest

C1

Lat Row

1-2 RIR. Tempo 3121

C2

Banded Bicep Curl

0 RIR. Tempo 3021

Complete 4 Sets w/ 90 secs rest

D1

Chest Fly

1-2 RIR. Tempo 3021

D2

TRX Tricep Extension

1-2 RIR. Tempo 3121

Complete 3 Sets w/ 90 secs rest

E1

Ultimate Ab Crunch

AMRAP

Complete 3 Sets w/ 60 secs rest

Workout 2: Lower Body A

Order

Exercise

Reps / Time

A1

Wall Sit

Hold for 60s

A2

Wall Sit Hack Squat

1-2 RIR. Tempo 3120

Complete 4 Sets w/ 90 secs rest

B1

TRX Split Squat

1-2 RIR. Tempo 3120

B2

Banded RDL

1-2 RIR. Tempo 3120

Complete 4 Sets w/ 90 secs rest

C1

TRX Glute Bridge

1-2 RIR. Tempo 2011

C2

TRX Hamstring Curl

1-2 RIR. Tempo 2022

C3

Banded Hip Abduction

30 reps. 15 reps in each position.

Complete 4 Sets w/ 90 secs rest

D1

Heel Elevated Banded Squat 1 & 1/4

1-2 RIR. Tempo 3120

Complete 4 Sets w/ 90 secs rest

Workout 3: Upper Body B

Order

Exercise

Reps / Time

A1

Quadruped Banded Lat Pulldown

1-2 RIR. Tempo 3021

A2

Banded Face Pull

0 RIR. Controlled Tempo

Complete 4 Sets w/ 90 secs rest

B1

Banded Push Up

1-2 RIR. Tempo 3120

B2

Banded Chest Fly

1-2 RIR. Tempo 3021

Complete 4 Sets w/ 90 secs rest

C1

Lying Banded Lateral Raise

1-2 RIR. Tempo 3021

C2

Upper Back Row

1-2 RIR. Tempo 3121

Complete 4 Sets w/ 90 secs rest

D1

TRX Bicep Curl

1-2 RIR. Tempo 3121

D2

Banded Tricep Ext Push Down

1-2 RIR. Tempo 3021

Complete 4 Sets w/ 90 secs rest

E1

Bicycle Crunch

AMRAP

Complete 3 Sets w/ 60 secs rest

Workout 4: Lower Body B

Order

Exercise

Reps / Time

A1

Wall Sit

Hold for 60s

A2

TRX Squat

1-2 RIR. Tempo 3120

A3

Banded RDL

1-2 RIR. Tempo 3120

Complete 3 Sets w/ 90 secs rest

B1

Single Leg Hip Thrust

1-2 RIR. Tempo 2012

B2

Banded Hip Abduction

30 Reps. 15 reps in each position

Complete 3 Sets w/ 90 secs rest

C1

Banded Bulgarian Split Squat

1-2 RIR. Tempo 3120

C2

TRX Hamstring Curl

1-2 RIR. Tempo 3122

Complete 4 Sets w/ 90 secs rest

D1

Wall Sit

Hold for 60s

D2

Wall Sit Hack Squat

1-2 RIR. Tempo 3120

Complete 4 Sets w/ 90 secs rest

Here's What's In Store

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1 Lesson

Start Here

Here's a short video to introduce you to the programme and help you navigate through the course. Don't skip this one. It'll make sure you get the most out of your training.

An Intro To Hypertrophy From Home

If you want to make the most of your home workouts then makes sure you pay attention to this lesson.

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6 Lessons

Exercise Library

Here you'll find video tutorials for all the exercises in the programme. You can use these to help follow the pre-set workouts or create your own.

Chest Exercises

Wanna sculpt some perfect pecs? These are the exercise you need to do exactly that. 

Back Exercises

Here's a bunch of tutorial videos for back exercises that will target the upper and mid back, as well as those all important lats.

Bicep & Tricep Exercises

Time to shape those guns with some simple, yet highly effective bicep and tricep exercises. Use these exercises to turn those noodle arms into a well-defined gun show.

Delt Exercises

These tutorial videos will help you target the front, side, and rear delts. It's time to start shaping those shoulders and building an awesome upper body.

Quads, Hamstrings And Glutes

These tutorial videos cover all of your lower body training. As many exercises use multiple muscle, they've been grouped into one list to make things easy to navigate.

Ab & Core Exercises

It's time to light up those abs and strengthen your core with some challenging exercises for all skill and experience levels.

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5 Lessons

Home Workouts

Here you'll find a whole host of home works suitable and modifiable for all skill levels. Keep your training fun and effective, but don't hop around too much. You wanna see progressions, right?

Understanding The Workouts

If you're new to workout terminology, then start here. This lesson will make sure you understand how to read the workouts and get the most from your training.

Total Body Workouts

Want to have a full body workout? These workouts will challenge you from head to toe.

Upper Body Workouts

Want to focus on your upper body? These workouts have all the pushing and pulling you need.

Lower Body Workouts

Want to focus on your lower body? These workouts will blast those quads, hamstrings, and butt cheeks.

Creating Your Own Workouts

Want to create your own workouts? Cool. I'd encourage you to do this so your training is specific and individualised for your needs. This lesson will give you a basic structure to follow.

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2 Chapters

Workout Walkthroughs

Want to see videos of workouts to help motivate and inspire you? Check out these workouts, including technique and form explanations to get the most from your training.

Upper Body Workouts 4 Lessons

Upper Body Destruction

A more advanced workout focused on training your upper body. This one will light up your delts and have you screaming for mercy.

Upper Body DOMination

This is an upper body workout, mainly using the TRX system, that will really challenge you. Be prepared for some DOMs over the next couple of days.

Front Delt Destruction

This workout is focused on challenging your chest, shoulders, and back in multiple different ways. The front delt giant set is particularly spicy. Here's the workout description.

The Bandtastic Upper Body Workout

If you've got minimal equipment and still want to have a great upper body workout, this is the one for you. Grab a band and lets go!

Lower Body Workouts 3 Lessons

Quad, Hams, And Glute Superset Insanity

Want to light up that lower body? Try this exercise on for size. Supersets, tri-sets, and ladder set insanity that will really challenge you.

The 4 X 4 Lower Body Workout

This is a lower body workout, using only bodyweight, bands, and a foam roller. It's based on two giant sets containing 4 exercises. Sounds simple, but it'll hurt!

The Wolf Of Wall Sits

This workout will test both your mental and physical limits. Be warned. This is for the advanced. And it WON'T be pleasant.

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2 Chapters

8 Week Workout Programmes

If you don't want to create your own workouts, you'll find 12 programmes right here. Whatever equipment you have available, you'll find a training plan to suit your needs.

Female Training Programmes 6 Lessons

Female Bodyweight & Bands (3 x Per Week)

If you're looking to sculpt your glutes and shape your shoulders using only the basic pieces of equipment, this programme has you covered.

Female Bodyweight & Bands (4 x Per Week)

If you're looking to sculpt your glutes and shape your shoulders using only the basic pieces of equipment, and have a little more time to train, this is the programme for you.

Female TRX & Bands (3 x Per Week)

With access to a suspension trainer your workouts can be more versatile and challenging. Check out this programme for workouts full of variety to keep you motivated for the weeks ahead.

Female TRX & Bands (4 x Per Week)

This programme builds on the 3 day a week programme and adds additional training volume. Perfect for those with more time and who are slightly more advanced with their training.

Female DBs & BBs (3 x Per Week)

With a great home gym setup you can create really challenging workouts. Here's a programme to get you started and make the most of the equipment you have available.

Female DBs & BBs (4 x Per Week)

A 4 day per week programme, focused on using DBs and/or BBs to help you mimic gym workouts within the comfort of your own home. These are challenging, you have been warned.

Male Training Programmes 6 Lessons

Male Bodyweight & Bands (3 x Per Week)

If you're looking to train all major muscle groups using only the basic pieces of equipment, this programme has you covered.

Male Bodyweight & Bands (4 x Per Week)

If you're looking to train all major muscle groups using only the basic pieces of equipment, and have a little more time to train, this is the programme for you.

Male TRX & Bands (3 x Per Week)

With access to a suspension trainer, your workouts can be more versatile and challenging. Check out this programme for workouts full of variety to keep you motivated for the weeks ahead.

Male TRX & Bands (4 x Per Week)

This programme builds on the 3 day a week programme and adds additional training volume. Perfect for those with more time and who are slightly more advanced with their training.

Male DB & BBs (3 x Per Week)

With a great home gym setup, you can create really challenging workouts. Here's a programme to get you started and make the most of the equipment you have available.

Male DBs & BBs (4 x Per Week)

A 4 day per week programme, focused on using DBs and/or BBs to help you mimic gym workouts within the comfort of your own home. These are challenging, you have been warned.

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