AT
H O M E
P R O G R A M
full body strength
R O U T I N E
MOVEMENT
REPS
A1.
A2.
A3.
16.
B1.
B2.
B3.
16.
Pseudo Planche Push Up
3-5 x 6-8 reps @ (4-0-1-0)
Slider Hamstring Curl
3-5 x 6-8 reps @ (4-0-1-0)
Reverse Plank Extension
3-5 x 10-12 reps @ (1-0-1-2)
Rest 45 sec between exercises, 90 sec between rounds.
Home Bodyweight Row
3-5 x 6-8 reps @ (4-0-1-0)
Shrimp Squat
3-5 x 6-8 reps per side @ (4-0-1-0)
Lying Leg Raise
3-5 x 10-12 reps @ (2-1-1-0)
Rest 45 sec between exercises, 90 sec between rounds.
AT
H O M E
P R O G R A M
full body isometric
R O U T I N E
MOVEMENT
REPS
A1.
A2.
A3.
16.
B1.
B2.
B3.
16.
Pike Handstand Hold
3-5 x 30-40 secs
Natural Hamstring Curl Hold
3-5 x 30-40 secs
Support / Tuck L-Sit Hold
3-5 x 30-40 secs
Rest 30 sec between exercises, 90 sec between rounds.
Tri-Pause Bodyweight Row
3-5 x 1-2 reps @ (3x10s)
Single Leg Wall Sit
3-5 x 20-30 secs per side
Oblique Plank
3-5 x 20-30 secs per side
Rest 30 sec between exercises, 90 sec between rounds.
BodyweightWarrior
@TheBodyweightWarrior
@TheBodyweightWarrior
TheBodyweightWarrior
TheBodyweightWarrior
AT
H O M E
P R O G R A M
full body mass gain
R O U T I N E
MOVEMENT
REPS
A1.
A2.
A3.
16.
B1.
B2.
B3.
16.
Pike Push Up
3-5 x 4-6 reps @ (4-0-1-0)
Diamond Push Up
3-5 x 8-12 reps @ (3-0-1-1)
Cyclist Squat
3-5 x 10-12 reps @ (3-1-1-0)
Superset A1-A2, 60 sec between A2-A3 and 100 sec between rounds.
Front Lever Row
3-5 x 4-6 reps @ (4-0-1-0)
Supinated Bodyweight Row
3-5 x 8-12 reps per side @ (3-0-1-1)
Reverse Hyperextension
3-5 x 10-12 reps @ (2-0-1-2)
Superset B1-B2, 60 sec between B2-B3 and 100 sec between rounds.
AT
H O M E
P R O G R A M
upper body mass gain
R O U T I N E
MOVEMENT
REPS
A1.
A2.
A3.
A4.
16.
Pike Push Up
3-5 x 4-6 reps @ (4-0-1-0)
Diamond Push Up
3-5 x 8-12 reps @ (3-0-1-1)
Front Lever Row
3-5 x 4-6 reps @ (4-0-1-0)
Supinated Bodyweight Row
3-5 x 8-12 reps @ (3-0-1-1)
Superset A1-A2, 60 sec between A2-A3, superset A3-A4 and 100 sec between rounds.
BodyweightWarrior
@TheBodyweightWarrior
@TheBodyweightWarrior
TheBodyweightWarrior
TheBodyweightWarrior
AT
H O M E
P R O G R A M
lower body mass gain
R O U T I N E
MOVEMENT
REPS
A1.
A2.
A3.
A4.
16.
Shrimp Squat
3-5 x 4-6 reps per side @ (4-0-1-0)
Cyclist Squat
3-5 x 8-12 reps @ (3-1-1-0)
Slider Hamstring Curl
3-5 x 4-6 reps @ (4-0-1-0)
Reverse Hyperextension
3-5 x 8-12 reps @ (2-0-1-2)
Superset A1-A2, 60 sec between A2-A3, superset A3-A4 and 100 sec between rounds.
BodyweightWarrior
@TheBodyweightWarrior
@TheBodyweightWarrior
TheBodyweightWarrior
TheBodyweightWarrior
F O L L O W
A L O N G
dynamic flexibility
R O U T I N E
REPS
MOVEMENT
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
Head Nods
5 reps
Breath Extensions
5 reps
Child Pose
20 secs
Thread The Needle
5 reps per side
Overhead Cat Cow
5 reps
McKenzie Push Up
5 reps
Upward Dog
20 sec
Table Top Quad Stretch
3 reps per side
Walking Downward Dog
10 reps per side
Hip Swivels
5 reps per side
90:90 Glute Hinges
5 reps per side
Kneeling Hamstring Rocks (Right)
10 reps
Hip Flexor Lunge Extensions (Left)
10 reps
Lying Knee Drops
5 reps per side
Kneeling Hamstring Rocks (Left)
10 reps
Hip Flexor Lunge Extensions (Right)
10 reps
Standing Pancake Twists
3 reps per side
Prayer Squats
5 reps
BodyweightWarrior
@TheBodyweightWarrior
@TheBodyweightWarrior
TheBodyweightWarrior
TheBodyweightWarrior
F O L L O W
A L O N G
pnf flexibility
R O U T I N E
REPS
MOVEMENT
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
Breath Circles
5 reps
Shoulder Extension Reach
30 secs
German Sit
30 secs
Downward Dog
10 secs
Upward Dog
10 secs
Prone Shoulder Flexion Lifts
3 reps (5 secs)
Elevated Prone Butchers Block
30 secs
Cat Stretch
10 secs
Walking Downward Dog
10 reps per side
Pigeon Twists
3 reps (10 secs) per side
Pike Ground Push
3 reps (5 secs)
Squat To Pike
5 reps
Hip Flexor Lunge Leg Curl (Right)
3 reps (5 secs)
Hip Flexor Bent Leg Lunge (Right)
30 secs
Hip Flexor Lunge Leg Curl (Left)
3 reps (5 secs)
Hip Flexor Bent Leg Lunge (Left)
30 secs
Standing / Seated Pancake Reach
3 reps (5 secs)
Pancake Stretch
30 secs
Tailor Pose Contrast Contract
3 reps (5 secs) per side
Tailor Pose Stretch
30 secs
BodyweightWarrior
@TheBodyweightWarrior
@TheBodyweightWarrior
TheBodyweightWarrior
TheBodyweightWarrior
F O L L O W
A L O N G
relaxed flexibility
R O U T I N E
MOVEMENT
REPS
1.
2.
3.
4.
5.
6.
Sleeper Stretch
120 secs per side
Lying Butterfly Pose
10 breaths
Halasana
5 breaths
Chest Supported Frog Pose
10 breaths
Supported Hip Flexor Lunge
6 breaths per side
Lying Wall Hamstring Pose
10+ breaths
BodyweightWarrior
@TheBodyweightWarrior
@TheBodyweightWarrior
TheBodyweightWarrior
TheBodyweightWarrior
AT
H O M E
P R O G R A M
alternative
R O U T I N E S
ORIGINAL
MASS GAIN
DAY 1.
DAY 2.
DAY 3.
DAY 4.
DAY 5.
DAY 6.
DAY 7.
DAY 1.
DAY 2.
DAY 3.
DAY 4.
DAY 5.
DAY 6.
DAY 7.
Upper Body Strength
DAY 8.
DAY 9.
DAY 10.
DAY 11.
DAY 12.
DAY 13.
DAY 14.
Full Body Isometric
DAY 8.
DAY 9.
DAY 10.
DAY 11.
DAY 12.
DAY 13.
DAY 14.
Full Body Mass Gain
Full Body Strength
Dynamic Flexibility
Full Body Isometric
PNF Flexibility
Full Body Mass Gain
Relaxed Stretching
Active Rest
Lower Body Strength
Flexibility / Active Rest
Upper Body Strength
Lower Body Strength
Flexibility / Active Rest
Active Rest
BEGINNER
DAY 1.
DAY 2.
DAY 3.
DAY 4.
DAY 5.
DAY 6.
DAY 7.
Full Body Strength
Flexibility / Active Rest
Full Body Isometric
Flexibility / Active Rest
Full Body Strength
Flexibility / Active Rest
Active Rest
Flexibility / Active Rest
Full Body Strength
Flexibility / Active Rest
Full Body Isometric
Flexibility / Active Rest
Active Rest
SKILLS
DAY 1.
DAY 2.
DAY 3.
DAY 4.
DAY 5.
DAY 6.
DAY 7.
Full Body Strength
Flexibility / Active Rest
Full Body Mass Gain
Flexibility / Active Rest
Full Body Strength
Flexibility / Active Rest
Active Rest
BodyweightWarrior
@TheBodyweightWarrior
@TheBodyweightWarrior
Flexibility / Active Rest
Full Body Strength
Flexibility / Active Rest
Full Body Mass Gain
Flexibility / Active Rest
Active Rest
TheBodyweightWarrior
TheBodyweightWarrior