Personalized
Workout Plans
Customized For Your Needs
By Sean Nalewanyj
www.SeanNal.com
- Important Notice Before beginning any new exercise, nutrition or dietary supplement program you
should consult a physician first. The information presented herein is not meant to
treat or prevent any disease or to provide the reader with medical advice. If you
are looking for specific medical advice then you should obtain this information from
a licensed health-care practitioner.
This publication is intended for informational use only. Sean Nalewanyj and
www.SeanNal.com will not assume any liability or be held responsible for
any form of injury, personal loss or illness caused by the utilization of this
information. The individual results obtained from the use of this program will vary
from person to person and we make no guarantee as to the degree of results that
you will personally achieve.
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Table of Contents
Introduction
5
Physical Limitations
7
Shoulder Injury Level 1
8
Shoulder Injury Level 2
9
Shoulder Injury Level 3
10
Lower Back Injury Level 1
11
Lower Back Injury Level 2
12
Lower Back Injury Level 3
13
Knee Injury
14
Upper Body Only Workout
15
Total Body Injury Workout
16
Time Constraints
18
2-Day Workout A
19
2-Day Workout B
20
4-Day Workout A
22
4-Day Workout B
23
Equipment Limitations
25
Home Workout
27
Exercise Substitutions
28
Conclusion
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Introduction
Let’s face it; not everyone has the luxury of being able to follow a full-blown muscle-building
workout plan right down to the T. From injuries, to equipment limitations, to time
constraints, everyone has their own unique situation and this affects what kind of training
plan they’re able to implement. Very often we need to make modifications to our workout
schedule in order to adapt to our personal limitations. That’s why I created this special report
filled with customized training routines in order to meet your specific needs.
It’s important to keep in mind that the training routine I’ve outlined in the 26-week workout
plan is what I would consider to be ideal, so unless there’s a specific reason why you can’t
follow that workout plan, I would suggest sticking to it. I created this report specifically for
situations that are beyond your control, and for times when you have no other choice but to
make modifications.
This report is broken up into 3 main categories of modified routines…
1) Physical Limitations – This section contains workout routines that are customized for
different types of injuries that you may be facing. By altering the exercise selection, order
and rep ranges you can still get in a safe, effective workout in most situations.
2) Time Limitations – School, work and family can be a fulltime job, and sometimes this
can interfere with our workout schedule. In this section I’ll give you some other options by
changing the number of days that you train each week.
3) Equipment Limitations – Not everyone is able to join a gym, and many trainees would
rather perform their workouts in the comfort of their homes. In this section I’ll outline a stepby-step plan that can be implemented using basic freeweight equipment.
Let’s get started!
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Physical Limitations
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Physical Limitations
Through intense weight training, sports and everyday wear-and-tear, a large percentage of
us are facing injuries that affect the kind of training that we’re capable of implementing.
From lower back problems to shoulder damage to knee pain, often we need to modify our
workout plan in order to accompany these injuries. In this section I’m going to outline several
routines that take these specific injuries into account.
Now, before you do ANYTHING, you should get the problem checked out by a professional.
You can’t simply leave the injury alone and hope that it magically heals itself. You should
always get a proper diagnosis as soon as possible so that you can take active steps to heal
the injury. For the time being, the workout routines in this section will allow you to stimulate
your muscles to grow while placing minimal stress on the joints and connective tissues.
These routines don’t guarantee anything, and you may find that even while implementing all
of the different modifications I’ve made you’re still experiencing pain. If this is the case then
you should stop the workout and take time off altogether.
You’ll find several different customized routines in this section including those specific to the
lower back, shoulders and knees as well as a few others that may be useful.
For some of the specific injuries you’ll find varying “levels”. For example, there is a “Shoulder
Level 1 Workout”, “Shoulder Level 2 Workout” and “Shoulder Level 3 Workout”. These levels
refer to how severe the injury is with “1” being the least severe and “3” being the most
severe. You can try implementing different levels to see which routine fits best for you.
When viewing the routines, make sure that you understand how to read the sets and reps for
each exercise. The first number refers to the number of sets that should be performed while
the second group of numbers refers to the rep range. For example, “2 x 5-7” means that you
should perform 2 sets of 5 to 7 reps.
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Shoulder Injury Level 1
Modifications Made
1) Dumbbell presses replacing all barbell presses – Dumbbells allow for a more natural range of motion
as opposed to a barbell which keeps the arms on a fixed plane.
2) Wide-grip dips eliminated – Although a powerful muscle-builder, dips can be quite stressful to the
shoulder joints.
3) Standing cable side laterals replacing standing dumbbell side laterals – The cable variation places
less stress on the shoulder joint. Try to perform this movement slowly and under great control, using very little
to no body momentum.
4) Dumbbell skull crushers replacing ez-bar skull crushers – The dumbbell variation is a more natural
movement and therefore places less stress on the shoulder joints.
Workout Routine
Day1: Legs/Abs
Day2: Chest/Shoulders/Triceps
Squats – 2 x 5-7
Leg Press – 1 x 5-7
Stiff-Legged Deadlifts – 2 x 5-7
Lying Leg Curls – 1 x 5-7
Standing Machine Calf Raises – 2 x 10-12
Seated Machine Calf Raises – 1 x 5-7
Rope Crunches – 2 x 10-12
Swiss Ball Crunches – 1 x 10-12
Flat Dumbbell Press – 2 x 5-7
Incline Dumbbell press – 2 x 5-7
Decline Dumbbell Press – 2 x 5-7
Seated Overhead Dumbbell Press – 2 x 5-7
Standing Cable Side Laterals – 2 x 10-12
Cable Pushdowns – 2 x 5-7
Dumbbell Skull Crushers – 1 x 5-7
Day3: Back/Biceps/Forearms
Deadlifts – 2 x 5-7
Overhand Chin-Ups – 2 x 5-7
Bent Over Barbell Rows – 2 x 5-7
Barbell Shrugs – 2 x 10-12
Barbell Curls – 2 x 5-7
Standing Alternating Dumbbell Curls – 1 x 5-7
Barbell Wrist Curls – 1 x 10-12
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Shoulder Injury Level 2
Modifications Made
All modifications from Level 1 Routine plus…
1) Overhead presses removed – Although these are a powerful muscle builder for the shoulders and triceps,
you now have no choice but to remove them altogether.
2) V-Bar pulldowns replacing overhand chin-ups – The v-bar variation places less stress on the shoulder
joint than traditional overhand freeweight chin-ups.
3) Incline dumbbell presses performed last – Incline dumbbell presses are now moved to the end of the
chest workout when strength is at its lowest. The incline press places more stress on the shoulders than the flat
or decline variations, and by moving it to the end of the workout your strength will be lower and you won’t be
able to handle as much weight.
4) Chest rep ranges increased slightly – Instead of 5 to 7 reps for all pressing movements, you should now
increase that to 8 to 10. Lightening up the weights slightly will place less stress on your joints and connective
tissues.
5) Decrease the intensity – For your chest pressing movements, you should no longer take your sets to all
out muscular failure. Instead, you should train to the point where you believe that you are about 1-2 reps short
of failure. (Because the intensity has decreased, a bit of extra volume has been added to the workout)
Workout Routine
Day1: Legs/Abs
Day2: Chest/Shoulders/Triceps
Squats – 2 x 5-7
Leg Press – 1 x 5-7
Stiff-Legged Deadlifts – 2 x 5-7
Lying Leg Curls – 1 x 5-7
Standing Machine Calf Raises – 2 x 10-12
Seated Machine Calf Raises – 1 x 5-7
Rope Crunches – 2 x 10-12
Swiss Ball Crunches – 1 x 10-12
Flat Dumbbell Press – 3 x 8-10
Decline Dumbbell Press – 3 x 8-10
Incline Dumbbell Press – 2 x 8-10
Standing Cable Side Laterals – 2 x 10-12
Cable Pushdowns – 2 x 5-7
Dumbbell Skull Crushers – 1 x 5-7
Day3: Back/Biceps/Forearms
Deadlifts – 2 x 5-7
V-Bar Pulldowns – 2 x 5-7
Bent Over Barbell Rows – 2 x 5-7
Barbell Shrugs – 2 x 10-12
Barbell Curls – 2 x 5-7
Standing Alternating Dumbbell Curls – 1 x 5-7
Barbell Wrist Curls – 1 x 10-12
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Shoulder Injury Level 3
Modifications Made
All modifications from Level 1 & 2 Routines plus…
1) Decline dumbbell press used as core chest movement – The decline angle places the least amount of
stress on the shoulder joints and should be used as the main chest exercise.
2) All direct shoulder work eliminated – Side lateral raises have now been removed and the shoulders
should not be directly trained at all.
4) Incline Dumbbell presses eliminated – Only flat and decline angles will be used for chest.
5) Rep ranges increased – Rep ranges have further increased from 8-10 up to 12-15 in order to allow for
even lighter resistance.
6) Decrease the intensity - Sets should be performed to the point of difficulty, but nowhere near muscular
failure. Because the intensity has decreased, more volume has been added to the workout. It is less stressful to
perform more sets at a lower intensity than it is to perform fewer sets at a higher level of intensity.
Workout Routine
Day1: Legs/Abs
Day2: Chest/Shoulders/Triceps
Squats – 2 x 5-7
Leg Press – 1 x 5-7
Stiff-Legged Deadlifts – 2 x 5-7
Lying Leg Curls – 1 x 5-7
Standing Machine Calf Raises – 2 x 10-12
Seated Machine Calf Raises – 1 x 5-7
Rope Crunches – 2 x 10-12
Swiss Ball Crunches – 1 x 10-12
Decline Dumbbell Press – 3 x 10-15
Flat Dumbbell Press – 3 x 10-15
Flat Smith Machine Press – 3 x 10-15
Cable Pushdowns – 2 x 5-7
Dumbbell Skull Crushers – 2 x 5-7
Day3: Back/Biceps/Forearms
Deadlifts – 2 x 5-7
V-Bar Pulldowns – 2 x 5-7
Bent Over Barbell Rows – 2 x 5-7
Barbell Shrugs – 2 x 10-12
Barbell Curls – 2 x 5-7
Standing Alternating Dumbbell Curls – 1 x 5-7
Barbell Wrist Curls – 1 x 10-12
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Lower Back Injury Level 1
Modifications Made
1) Rep ranges increased for core leg movements – Increasing the rep range will allow you to lighten up
the weight, and this will place less stress on your lower back.
2) Core leg movements should be performed 1-2 reps short of failure – You should stop performing
your squats, deadlifts, leg presses and stiff-legged deadlifts to the point of muscular failure. Perform the set
until you feel that you are about 1-2 reps short of hitting failure.
3) Dumbbell lunges replacing the leg press – Dumbbell lunges place a lot less stress on the lower back
than the leg press does and should therefore be performed in its place.
4) One-arm dumbbell rows replacing bent over barbell rows – The one-arm dumbbell row allows you to
support your lower back by placing one of your knees up on a bench.
5) Dumbbell shrugs to replace barbell shrugs – By holding the dumbbells at your sides (rather than
holding a barbell out in front of your body) you’ll place less stress on your lower back.
6) Weightlifting belt can be used if necessary – You can try using a weightlifting belt for your big
compound movements that place stress on your lower back: squats, leg press, stiff-legged deadlifts, bent over
rows and shrugs.
Workout Routine
Day1: Legs/Abs
Day2: Chest/Shoulders/Triceps
Squats – 2 x 12-20 (whichever rep range gives the
least amount of stress)
Dumbbell Lunges – 1 x 10-12
Stiff-Legged Deadlifts – 2 x 12-15
Lying Leg Curls – 1 x 10-12
Standing Machine Calf Raises – 2 x 10-12
Seated Machine Calf Raises – 1 x 5-7
Rope Crunches – 2 x 10-12
Swiss Ball Crunches – 1 x 10-12
Flat Barbell Press – 2 x 5-7
Incline Dumbbell Press – 2 x 5-7
Wide-Grip Dips – 2 x 5-7
Seated Overhead Dumbbell Press – 2 x 5-7
Standing Dumbbell Side Laterals – 2 x 10-12
Cable Pushdowns – 2 x 5-7
EZ-Bar Skull Crushers – 1 x 5-7
Day3: Back/Biceps/Forearms
Deadlifts – 2 x 12-15
Overhand Chin-Ups – 2 x 5-7
One-Arm Dumbbell Rows – 2 x 5-7
Dumbbell Shrugs – 2 x 10-12
Barbell Curls – 2 x 5-7
Standing Alternating Dumbbell Curls – 1 x 5-7
Barbell Wrist Curls – 1 x 10-12
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Lower Back Injury Level 2
Modifications Made
All modifications from Level Routine 1, plus…
1) Core leg movements should be performed several reps short of failure – You should be taking your
sets to the point of difficulty, but several reps (3-4) short of muscular failure.
2) Stiff-legged deadlifts eliminated – Although a powerful muscle builder, this exercise places quite a bit of
stress on the lower back and should therefore be eliminated from the routine.
3) Leg extensions used as a pre-exhaust movement for quads – By pre-exhausting your quads prior to
performing your squats you’ll be using less weight overall and this will place the smallest amount of total stress
on your lower back.
4) Squat and deadlift volume decreased – Instead of 2 sets of squats and deadlifts, decrease the volume
down to just one set.
Workout Routine
Day1: Legs/Abs
Day2: Chest/Shoulders/Triceps
Leg Extensions – 2 x 10-12
Squats – 1 x 12-20 (whichever rep range gives the
least amount of stress)
Dumbbell Lunges – 2 x 10-12
Lying Leg Curls – 2 x 10-12
Standing Machine Calf Raises – 2 x 10-12
Seated Machine Calf Raises – 1 x 5-7
Rope Crunches – 2 x 10-12
Swiss Ball Crunches – 1 x 10-12
Flat Barbell Press – 2 x 5-7
Incline Dumbbell Press – 2 x 5-7
Wide-Grip Dips – 2 x 5-7
Seated Overhead Dumbbell Press – 2 x 5-7
Standing Dumbbell Side Laterals – 2 x 10-12
Cable Pushdowns – 2 x 5-7
EZ-Bar Skull Crushers – 1 x 5-7
Day3: Back/Biceps/Forearms
Deadlifts – 1 x 12-15
Overhand Chin-Ups – 2 x 5-7
One-Arm Dumbbell Rows – 2 x 5-7
Dumbbell Shrugs – 2 x 10-12
Barbell Curls – 2 x 5-7
Standing Alternating Dumbbell Curls – 1 x 5-7
Barbell Wrist Curls – 1 x 10-12
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Lower Back Injury Level 3
Modifications Made
All modifications from Level 1 & 2 Routines plus…
1) Squats and deadlifts eliminated – These are the 2 most powerful muscle-building exercises in your
arsenal, but unfortunately they place a lot of stress on the lower back and should be eliminated altogether.
Dumbbell lunges should be replaced as the core leg exercise, and the back workout should be restructured.
2) Lunges should be performed 1-2 reps short of muscular failure – Do not perform your lunges to full
concentric muscular failure but rather to the point where you feel that you are 1-2 reps short of failure.
3) Seated cable rows replacing one-arm dumbbell rows – Seated rows place the least amount of stress
on the lower back and should therefore replace the dumbbell rows.
Workout Routine
Day1: Legs/Abs
Day2: Chest/Shoulders/Triceps
Leg Extensions – 2 x 10-12
Dumbbell Lunges – 2 x 10-12
Lying Leg Curls – 2 x 10-12
Standing Machine Calf Raises – 2 x 10-12
Seated Machine Calf Raises – 1 x 5-7
Rope Crunches – 2 x 10-12
Swiss Ball Crunches – 1 x 10-12
Flat Barbell Press – 2 x 5-7
Incline Dumbbell Press – 2 x 5-7
Wide-Grip Dips – 2 x 5-7
Seated Overhead Dumbbell Press – 2 x 5-7
Standing Dumbbell Side Laterals – 2 x 10-12
Cable Pushdowns – 2 x 5-7
EZ-Bar Skull Crushers – 1 x 5-7
Day3: Back/Biceps/Forearms
Overhand Chin-Ups – 3 x 5-7
Seated Cable Rows – 3 x 5-7
Dumbbell Shrugs – 2 x 10-12
Barbell Curls – 2 x 5-7
Standing Alternating Dumbbell Curls – 1 x 5-7
Barbell Wrist Curls – 1 x 10-12
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Knee Injury
Knee injuries can be very complicated and can be caused by a large number of different
things such as arthritis, damaged cartilage or even a cyst. Instead of writing out customized
routines for different levels of knee injuries, I decided to simply layout a “base” routine, and
then allow you to make modifications to that routine based on your personal situation. Here
is the ideal base routine, and below it you can find some recommended modifications laid out
in the progressive order that you should make them.
Workout Routine
Day1: Legs/Abs
Day2: Chest/Shoulders/Triceps
Squats – 2 x 5-7
Leg Press – 1 x 5-7
Stiff-Legged Deadlifts – 2 x 5-7
Lying Leg Curls – 1 x 5-7
Standing Machine Calf Raises – 2 x 10-12
Seated Machine Calf Raises – 1 x 5-7
Rope Crunches – 2 x 10-12
Swiss Ball Crunches – 1 x 10-12
Flat Barbell Press – 2 x 5-7
Incline Dumbbell press – 2 x 5-7
Wide-Grip Dips – 2 x 5-7
Seated Overhead Dumbbell Press – 2 x 5-7
Standing Dumbbell Laterals – 2 x 10-12
Cable Pushdowns – 2 x 5-7
Dumbbell Skull Crushers – 1 x 5-7
Day3: Back/Biceps/Forearms
Deadlifts – 2 x 5-7
Overhand Chin-Ups – 2 x 5-7
Bent Over Barbell Rows – 2 x 5-7
Barbell Shrugs – 2 x 10-12
Barbell Curls – 2 x 5-7
Standing Alternating Dumbbell Curls – 1 x 5-7
Barbell Wrist Curls – 1 x 10-12
Recommended Modifications
1) Increase rep ranges for core leg movements/deadlifts – Instead of performing heavy sets in the 5-7
rep range, you should lighten up the weight and perform higher rep sets in the range of 12-20 depending on
what is most comfortable for you. You should do this for any exercises that you cause you discomfort.
2) Decrease the intensity – Stop performing your sets to muscular failure, and instead perform your sets at
the highest level of intensity that you can without stressing your knees heavily.
3) Eliminate exercises that cause discomfort – If your knee pain is posing a big problem, the next best
thing is to simply eliminate all exercises that are causing you pain. You can find appropriate substitutions at the
end of this manual.
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Upper Body Only
This is a specific “upper body only” routine that I put together for those that absolutely
cannot train their legs. This routine should not be used as an excuse to neglect your lower
body; it has been included for those that truly and honestly have no choice but to train their
upper body only. You’ll notice that there is optional calf work included with the Day1
workout. If you’re capable of training calves then you should include these in your routine.
Day1: Back
Overhand Chin-Ups – 2 x 5-7
One-Arm Dumbbell Rows – 2 x 5-7
V-Bar Pulldowns – 2 x 5-7
Seated Cable Rows – 2 x 5-7
Dumbbell Shrugs – 2 x 10-12
**Standing Machine Calf Raises – 2 x 10-12
**Seated Machine Calf Raises – 1 x 5-7
Day2: Chest/Abs
Flat Barbell Bench Press – 2 x 5-7
Incline Dumbbell Press – 2 x 5-7
Wide-Grip Dips – 2 x 5-7
Rope Crunches – 2 x 10-12
Swiss Ball Crunches – 2 x 10-12
Day3: Shoulders/Biceps/Triceps
Seated Overhead Dumbbell Press – 2 x 5-7
Standing Dumbbell Side Laterals – 2 x 10-12
Cable Pushdowns – 2 x 5-7
Barbell Curls – 2 x 5-7
EZ-Bar Skull Crushers – 2 x 5-7
Standing Alternating Dumbbell Curls – 2 x 5-7
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Total-Body Injury Workout
This routine has been put together for those that simply cannot follow the traditional heavy
and intense routines that I typically recommend. If you have a history of joint problems and
are simply looking for a routine that can help you to get into the gym and stay in shape (but
not necessarily maximize your muscle and strength gains) then the following routine can help
you to achieve that without placing undo stress on your joints and connective tissues.
The intensity that you choose to perform this workout at is completely up to you and
depends on your personal situation. Your goal should be to perform it with the highest level
of intensity that you can while keeping joint discomfort at a minimum.
Day1: Legs/Abs
Dumbbell Lunges – 3 x 10-12
Lying Leg Curls – 3 x 10-12
Standing Machine Calf Raises – 2 x 12-15
Seated Machine Calf Raises – 2 x 10-12
Rope Crunches – 2 x 10-12
Swiss Ball Crunches – 2 x 15
Day2: Chest/Shoulders/Triceps
Flat Dumbbell Press – 3 x 10-12
Incline Dumbbell Press – 3 x 10-12
Decline Dumbbell Press – 3 x 10-12
Seated Overhead Dumbbell Press – 2 x 10-12
Standing Cable Side Laterals – 2 x 10-12
Cable Pushdowns – 2 x 10-12
Dumbbell Skull Crushers – 2 x 10-12
Day3: Back/Biceps/Forearms
Lat Pulldowns – 3 x 10-12
One-Arm Dumbbell Rows – 3 x 10-12
V-Bar Pulldowns – 2 x 10-12
Seated Cable Rows – 2 x 10-12
Barbell Curls – 2 x 10-12
Standing Alternating Dumbbell Curls – 2 x 10-12
Barbell Wrist Curls – 2 x 10-12
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Time Constraints
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Time Constraint Workouts
As far as I’m concerned, 3 weight training workouts per week is ideal for stimulating
maximum muscle growth and allowing for optimal recovery time in between training
sessions. Unless there is a specific reason why you can’t find time to execute the 3 weekly
workouts outlined in the 26-week workout plan, then I’d suggest sticking to that schedule.
With the proper planning and dedication, I feel that anyone should be able to squeeze in 3
weekly workouts regardless of their situation.
Whether this means changing the time that you train, switching to a home-based workout or
simply getting more serious about your training program, 3 workouts per week is not too
much to ask in most situations.
However, if you honestly and truly cannot squeeze 3 workouts into your schedule no matter
what, then the 2-day per week routines outlined in this section are the next best thing. I’ve
included 2 different schedules, and I would encourage you try both in order to see which
works best for you. You’ll have to keep two things in mind in regards to these routines…
a) They don’t follow the traditional guidelines outlined in my e-book – With only 2
workouts per week, it’s impossible to implement all of the regular guidelines that I
recommend. The number of sets per exercise, the body part groupings and the frequency all
have to change in order to accommodate the new schedule.
b) These workouts are highly demanding – Since you’ll only be training twice per week,
this means that you’ll be training more muscle groups on each given day. The more muscle
groups you train, the more stress you place on your body, and you’ll find that these routines
really do take a lot out of you. So in short, be prepared!
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2-Day Workout (A)
This routine follows the concept of full-body workouts. Each workout is based around 3 major
compound lifts to begin the session, followed by 4 supplementary exercises in order to make
sure that the entire body is stimulated.
You should perform a full weight acclimation warmup for the first major exercise, and then 23 quick and easy warmup sets for the 2nd and 3rd exercise. After that you can motor through
the rest of the workout.
Day1
Squats – 2 x 5-7
Seated Overhead Dumbbell Press – 2 x 5-7
Overhand Chin-Ups – 2 x 5-7
Standing Dumbbell Side Laterals – 1 x 10-12
Cable Pushdowns – 2 x 5-7
Standing Machine Calf Raises – 2 x 10-12
Stiff-Legged Deadlifts – 1 x 5-7
Day2: Rest
Day3: Rest
Day4: Rest
Day5
Deadlifts – 2 x 5-7
Incline Dumbbell Press – 2 x 5-7
Bent Over Barbell Rows – 2 x 5-7
Rope Crunches – 2 x 10-12
Barbell Shrugs – 1 x 10-12
Barbell Curls – 2 x 5-7
Farmers Walks x 1
Day6: Rest
Day7: Rest
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2-Day Workout (B)
This routine is based on the split of “legs/arms/abs” and “chest/back/shoulders”.
On Day1, You should perform a full weight acclimation warmup for the squats, and 2-3 quick
and easy warmup sets for each arm movement.
On Day2, You should perform a full weight acclimation warmup for both the deadlifts and the
incline dumbbell press. I would suggest performing the warm-ups simultaneously by
alternating back and forth between each exercise as this will save time once the actual
workout begins.
Day1
Squats – 2 x 5-7
Leg Press – 1 x 5-7
Stiff-Legged Deadlifts – 2 x 5-7
Standing Machine Calf Raises – 1 x 10-12
Seated Machine Calf Raises – 1 x 5-7
Rope Crunches – 1 x 10-12
Swiss Ball Crunches – 1 x 10-12
Barbell Curls – 2 x 5-7
Cable Pushdowns – 2 x 5-7
Day2: Rest
Day3: Rest
Day4: Rest
Day5
Deadlifts – 2 x 5-7
Incline Dumbbell Press – 2 x 5-7
Overhand Chin-Ups – 2 x 5-7
Wide-Grip Dips – 2 x 5-7
Bent Over Barbell Rows – 2 x 5-7
Seated Overhead Dumbbell Press – 2 x 5-7
Standing Dumbbell Side Laterals – 1 x 10-12
Day6: Rest
Day7: Rest
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Additional Workouts
I was a bit hesitant to post these additional workouts since we all know that I’m a huge
advocate of low volume, infrequent routines. As long as you train with full intensity and effort
on each and every workout, I really don’t feel that it’s necessary to be in the gym anymore
than 3 days per week.
But that being said, I wanted to provide you with as many options as possible, and so I’ve
gone ahead and included 2 other “4 day” per week routines. There are two situations and
two situations only where you may want to implement one of these 4 day schedules…
1) You’re an experienced lifter – If you’ve been training for a couple of years now and
you want to get a bit more flexible with your schedule and try something new, a 4 day a
week routine might be a reasonable option to try out.
2) You have “better then average” genetics – If you don’t consider yourself a
“hardgainer” and you find that you can naturally pack on muscle at a fairly quick pace, then
you probably have a fairly quick recovery rate as well. For this reason, you might be able to
get away with trying out a 4 day per week routine to see how your body responds.
If you don’t fit into either of those two categories, then I would strongly urge you to stick
with the traditional 3-day per week routines. 4-day per week routines result in more
“overlap” throughout the week (stimulation of the same muscle groups more than once) and
are more stressful to the entire body as a whole.
If you do fit one of those descriptions, here are a couple of 4-day per week routines that you
might want to try out…
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4-Day Workout (A)
Day1: Back/Forearms
Day2: Chest/Calves
Deadlifts – 2 x 5-7
Overhand Chin-Ups – 2 x 5-7
Bent Over Barbell Rows – 2 x 5-7
Barbell Shrugs – 2 x 10-12
Barbell Wrist Curls – 1 x 10-12
Farmers Walks x 1
Flat Barbell Bench Press – 2 x 5-7
Incline Dumbbell Press – 2 x 5-7
Wide-Grip Dips – 2 x 5-7
Standing Machine Calf Raises – 2 x 10-12
Seated Machine Calf Raises – 2 x 5-7
Day3: Rest
Day4: Thighs/Abs
Day5: Shoulders/Biceps/Triceps
Squats – 2 x 5-7
Leg Press – 2 x 5-7
Stiff-Legged Deadlifts – 2 x 5-7
Leg Curls – 1 x 5-7
Rope Crunches – 2 x 10-12
Swiss Ball Crunches – 2 x 10-12
Seated Overhead Dumbbell Press – 2 x 5-7
Standing Dumbbell Side Laterals – 2 x 10-12
Barbell Curls – 2 x 5-7
Cable Pushdowns – 2 x 5-7
Standing Dumbbell Curls – 1 x 5-7
EZ-Bar Skull Crushers – 1 x 5-7
Day6: Rest
Day7: Rest
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4-Day Workout (B)
Day1: Thighs/Abs
Day2: Chest/Triceps
Squats – 2 x 5-7
Leg Press – 2 x 5-7
SLDL – 2 x 5-7
Leg Curls – 1 x 5-7
Rope Crunches – 2 x 10-12
Swiss Ball Crunches – 2 x 10-12
Flat Barbell Bench Press – 2 x 5-7
Incline Dumbbell Press – 2 x 5-7
Wide-Grip Dips – 2 x 5-7
Cable Pushdowns – 2 x 5-7
EZ-Bar Skull Crushers – 1 x 5-7
Day3: Rest
Day4: Lats/Biceps
Day5: Traps/Shoulders/Forearms
Overhand Chin-Ups – 2 x 5-7
Bent Over Barbell Rows – 2 x 5-7
V-Bar Pulldowns – 1 x 5-7
Seated Cable Rows – 1 x 5-7
Barbell Curls – 2 x 5-7
Standing Dumbbell Curls – 1 x 5-7
Deadlifts – 2 x 5-7
Seated Overhead Dumbbell Press – 2 x 5-7
Standing Dumbbell Side Laterals – 2 x 10-12
Barbell Shrugs – 2 x 10-12
Barbell Wrist Curls – 1 x 10-12
Farmers Walks x 1
Day6: Rest
Day7: Rest
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Equipment
Limitations
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Introduction
If you think that you need to join a gym in order to see significant muscle-building results,
think again! If you’d prefer to train from the comfort of your home, you most definitely can
as long as you have the right equipment. There are 5 pieces of equipment that you’ll need in
order to get the most out of your home workout…
1) A barbell and weight plates – This should go without saying. A barbell is the most
basic piece of equipment you can get, and must be included in your routine.
2) Adjustable dumbbells – Again, dumbbells are a staple part of any effective musclebuilding routine. If you cannot afford a full set of dumbbells, you’d be best to purchase those
that are adjustable and allow you to manually change the weights on and off.
3) A bench – You’ll need this to perform your bench presses and you should ideally
purchase a bench that has an incline adjustment.
4) A squat rack – You’ll either need to purchase a regular power rack, or some other kind
of apparatus that allows you to squat safely. The bottom line is that you need a piece of
equipment that allows you to unrack a loaded bar, and return that bar to the rack safely at
the end of the set. In addition, there should be a system in place that allows you to “bail” in
case you reach muscular failure during the set. This could mean resting the bar on a set of
safety pins (which are found in a power rack) or dropping the bar off of your back onto the
floor.
5) A chin-up bar – You can purchase chin-up bars at most sports equipment stores. They
sell for a cheap price and can fit inside of a doorframe.
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In addition, you must make sure that you have enough weight to allow for steady upward
progression in weight on a consistent basis.
As you know, the entire basis for building muscle is to continually add more weight to the bar
over time, and if you don’t have enough weights to allow for this you’ll be dead in the water.
If you have all 5 of these pieces of equipment covered (and enough weight to allow for
continued progression) then you can certainly see equal muscle-building results training from
home.
On the following page I’m going to outline what I would consider to be the “ideal” home
workout. If there are certain exercises that you can’t perform due to equipment limitations,
then please refer to the next page, as I’ll go through point for point and outline common
problems that you might face and how to solve them.
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Ideal Home Workout
Day1: Legs/Abs
Squats – 2 x 5-7
Barbell or Dumbbell Lunges – 1 x 5-7
Stiff-Legged Deadlifts – 2 x 5-7
Standing One-Legged Dumbbell Calf Raises – 2 x 10-12
Seated Barbell Calf Raises – 1 x 5-7
Weighted Situps or Crunches – 2 x 10-12
Weighted Leg Raises – 1 x 10-12
Day2: Chest/Shoulders/Triceps
Flat Barbell Press – 2 x 5-7
Incline Dumbbell Press – 2 x 5-7
Wide-Grip Dips – 2 x 5-7
Seated Overhead Dumbbell Press – 2 x 5-7
Standing Dumbbell Side Laterals – 1 x 10-12
EZ-Bar Skull Crushers – 2 x 5-7
Overhead Dumbbell Extensions – 1 x 5-7
Day3: Back/Biceps/Forearms
Deadlifts – 2 x 5-7
Overhand Chin-Ups – 2 x 5-7
Bent Over Barbell Rows – 2 x 5-7
Barbell Shrugs – 2 x 10-12
Barbell Curls – 2 x 5-7
Standing Alternating Dumbbell Curls – 1 x 5-7
Barbell Wrist Curls – 1 x 10-12
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Home Workout Modifications
Please read below, as I’m going to go through each individual workout and outline some
common obstacles that you might face and how to overcome them.
Day1: Legs/Abs
- If you don’t have a squat rack – get one! This is a critical muscle-building exercise and must
be included in your routine if you want to see the best possible results. If this is completely
impossible, then your thigh workout should look like this…
Barbell or Dumbbell Lunges – 3 x 5-7
Stiff-Legged Deadlifts – 2 x 5-7
This is the only real obstacle that I can see for this workout.
Day2: Chest/Shoulders/Triceps
- Many of you who are training from home won’t have the luxury of a spotter for your bench
presses. If this is the case, then you’ll need to switch to dumbbell presses. Training to failure
is a critical aspect of this program, and you absolutely should NEVER perform a barbell press
without a spotter as this is extremely dangerous. If you don’t have a spotter, replace the flat
barbell bench press with a flat dumbbell press.
- If you don’t have a dip stand, you can try using the back of 2 sturdy chairs to perform your
dips. Make sure that the chairs can easily withstand the weight and that there is no risk of
them collapsing. If this isn’t possible, then the next best option is to replace the dips with a
decline barbell or dumbbell press. If you don’t have a decline angle on your bench, then any
other basic barbell or dumbbell press (flat or incline) can be subbed in.
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If you don’t have a spotter and dumbbells are your only option, then your chest workout
should look like this:
Flat dumbbell press – 3 x 5-7
Incline dumbbell press – 3 x 5-7
- If you don’t have an EZ-Curl bar for your skull crushers, you can either use a basic straight
bar or dumbbells instead.
Day3: Back/Biceps/Forearms
- The only possible issue for this workout is in regards to the chin-ups. If you aren’t able to
purchase a chin-up bar and have no other apparatus that allows you to perform this exercise
(in addition, you do not have access to a lat pulldown machine), then you’ll simply have to
substitute in another basic rowing movement. Bent over dumbbell rows or one-arm dumbbell
rows will be the proper substitution. Your back workout should then look like this:
Deadlifts – 2 x 5-7
Bent over barbell rows – 2 x 5-7
Bent over dumbbell rows OR one-arm dumbbell rows – 2 x 5-7
+ The rest of the workout as normal
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Exercise Substitutions
In this section I’m going to outline appropriate substitutions for some common exercises that you’ll find in the
routines.
Squats – Leg Press, Barbell Lunges, Dumbbell Lunges
Leg Press – Barbell Lunges, Dumbbell Lunges
Stiff-Legged Deadlifts – Good Mornings, Lying Leg Curls, Seated Leg Curls
Lying Leg Curls – Seated Leg Curls, Good Mornings
Standing Machine Calf Raises – Standing One-Legged Dumbbell Calf Raises, Standing Barbell Calf Raises
Seated Machine Calf Raises – Seated Barbell Calf Raises, Leg Press Calf Raises
Rope Crunches – Weighted Situps, Weighted Crunches
Swiss Ball Crunches – Decline Weighted Situps, Weighted Crunches, Weighted Leg Raises
Flat Barbell Bench Press – Flat Dumbbell Press (Ultimately any basic flat or decline press using barbells or
dumbbells is fine)
Wide-Grip Dips – Decline Barbell Press, Decline Dumbbell Press (Ultimately any basic flat or decline press
using barbells or dumbbells is fine here as well)
Cable Pushdowns – EZ-Bar Skull Crushers, Dumbbell Skull Crushers, Overhead Dumbbell Extensions,
Overhead EZ-Bar Curl Extensions, Close-Grip Bench Presses, Narrow-Grip Dips
EZ-Bar Skull Crushers – Cable Pushdowns, Dumbbell Skull Crushers, Overhead Dumbbell Extensions,
Overhead EZ-Bar Curl Extensions, Close-Grip Bench Presses, Narrow-Grip Dips
Deadlifts – There really is no direct substitute for deadlifts. If you are unable to perform deadlifts, please refer
to one of the restructured back routines from the injury section of this report.
Overhand Chin-Ups – Overhand Lat Pulldowns, Underhand Lat Pulldowns, Bent Over Dumbbell Rows, OneArm Dumbbell Rows
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Conclusion
If you have a specific limitation such as an injury, lack of equipment, time constraint or some
other matter, then hopefully you found an appropriate workout in this report in order to suit
your needs.
I tried to provide as many different solutions as possible so that no one would be left in the
dark or be confused about what modifications to make to their routine.
If after reading this report you still haven’t found an appropriate solution, then you’ll
probably need a customized routine created specifically for you.
If you’re a Gold member and are still within your 3-month one-on-one consultation period,
simply send me an email and I can personally create a routine just for you. If you aren’t a
Gold member or if your consultation period expired, visit the members area for information
on how to upgrade.
All the best with your training efforts,
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