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Mike Tyson Inspired At-Home Training Program

1,147 athletes joined

A quick and efficient at-home training plan you can quickly do anywhere and anytime.

3.85
(12 ratings)

PROGRAM DESCRIPTION

Program Description-

Starting a fitness journey can often be overwhelming and complex, especially for beginners. Recognizing this challenge, I have designed straightforward at-home training plans. These plans are ideal for newcomers to ease into working out effectively, as well as for those with some experience who wish to continue building muscle and fitness without the need for expensive gym visits.

My inspiration for these plans came from learning about the simplicity of Mike Tyson's training during his peak years. Tyson's routine was uncomplicated yet effective, involving boxing, running, skipping, bodyweight exercises, heavy/speed bag work, and pad training – devoid of intricate weight-lifting schedules or complex warm-up drills. Notably, Tyson was known for his rigorous 5500+ rep bodyweight routine, performed six days a week.

From this inspiration, I've adapted Tyson's regimen into two tailored versions: a beginner-friendly plan for those new to exercise, and an intermediate plan for those with some training experience. Both plans are designed to progressively increase in difficulty over an 8-week period, providing a balanced and accessible approach to fitness.

AMRAP (As Many Rounds As Possible) Circuits: These are about doing as many rounds as possible of a circuit of exercises in a certain amount of time. You go at your own pace, take breaks when needed, and try to do more rounds each week. It's a great way to see your progress and build endurance.

Workouts for Time: Here, you have a fixed number of rounds to complete, but you try to do them as fast as you can. Rest when necessary, but aim to finish quicker each time. This helps improve your speed and overall fitness.

Equipment Needed-

Beginner Program: The beauty of the beginner program lies in its simplicity. The only equipment you'll need is a backpack or any sturdy bag, coupled with books or other weighty items to add resistance. This straightforward approach ensures you can start your fitness journey with ease, without the need for specialized gym equipment.

Intermediate Program: As you progress to the intermediate level, the equipment needs remain minimal, yet the workouts stay effective. You will need just two items: a skipping rope for cardiovascular and coordination training, and a door frame pull-up bar for strength development. These tools are essential for elevating your workout routine, while still keeping it convenient and accessible from home.

PROGRAM OVERVIEW

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Days Per Week
    3 days
  • Time Per Workout
    30 minutes

VARIATION

Variation 1
Variation 2
Beginner Program
  • Program Length
    8 weeks
  • Days Per Week
    3 days
  • Recommended Days
    Mon, Wed, Fri
  • Variation Description
    • 3 days a week
    • Easier exercises, such as modified jumping jacks, incline push-ups, one arm rows, lunges, etc.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Mountain Climber
1
50 reps
-
1C
Arm Circle
1
30 reps
-
2A
Push Up
4
8 reps
-
2B
Plank
4
20 secs
-
2C
Squat (Bodyweight)
4
10 reps
-
2D
One Arm Bent Over Row
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Mountain Climber
1
50 reps
-
1C
Arm Circle
1
30 reps
-
2A
Push Up
5
10 reps
-
2B
Plank
5
22 secs
-
2C
Squat (Bodyweight)
5
12 reps
-
2D
One Arm Bent Over Row
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Mountain Climber
1
50 reps
-
1C
Arm Circle
1
30 reps
-
2A
Push Up
5
12 reps
-
2B
Plank
5
25 secs
-
2C
Squat (Bodyweight)
5
15 reps
-
2D
One Arm Bent Over Row
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Mountain Climber
1
50 reps
-
1C
Arm Circle
1
30 reps
-
2A
Push Up
6
15 reps
-
2B
Plank
6
30 secs
-
2C
Squat (Bodyweight)
6
20 reps
-
2D
One Arm Bent Over Row
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Mountain Climber
1
50 reps
-
1C
Arm Circle
1
30 reps
-
2A
Push Up
6
17 reps
-
2B
Plank
6
35 secs
-
2C
Squat (Bodyweight)
6
22 reps
-
2D
One Arm Bent Over Row
6
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Mountain Climber
1
50 reps
-
1C
Arm Circle
1
30 reps
-
2A
Push Up
6
20 reps
-
2B
Plank
6
40 secs
-
2C
Squat (Bodyweight)
6
25 reps
-
2D
One Arm Bent Over Row
6
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Mountain Climber
1
50 reps
-
1C
Arm Circle
1
30 reps
-
2A
Push Up
7
20 reps
-
2B
Plank
7
45 secs
-
2C
Squat (Bodyweight)
7
25 reps
-
2D
One Arm Bent Over Row
7
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Mountain Climber
1
50 reps
-
1C
Arm Circle
1
30 reps
-
2A
Push Up
7
20 reps
-
2B
Plank
7
45 secs
-
2C
Squat (Bodyweight)
7
30 reps
-
2D
One Arm Bent Over Row
7
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Wall Sit
1
45 secs
-
1C
Squat (Bodyweight)
1
20 reps
-
2A
Jump Rope
10
20 reps
-
2B
Mountain Climber
10
20 reps
-
2C
Reverse Lunge (Bodyweight)
10
10 reps
-
2D
Abs Crunch (Bodyweight)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Wall Sit
1
45 secs
-
1C
Squat (Bodyweight)
1
20 reps
-
2A
Jump Rope
10
20 reps
-
2B
Mountain Climber
10
20 reps
-
2C
Reverse Lunge (Bodyweight)
10
10 reps
-
2D
Abs Crunch (Bodyweight)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Wall Sit
1
45 secs
-
1C
Squat (Bodyweight)
1
20 reps
-
2A
Jump Rope
10
20 reps
-
2B
Mountain Climber
10
20 reps
-
2C
Reverse Lunge (Bodyweight)
10
10 reps
-
2D
Abs Crunch (Bodyweight)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Wall Sit
1
45 secs
-
1C
Squat (Bodyweight)
1
20 reps
-
2A
Jump Rope
10
30 reps
-
2B
Mountain Climber
10
30 reps
-
2C
Reverse Lunge (Bodyweight)
10
14 reps
-
2D
Abs Crunch (Bodyweight)
10
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Wall Sit
1
45 secs
-
1C
Squat (Bodyweight)
1
20 reps
-
2A
Jump Rope
10
30 reps
-
2B
Mountain Climber
10
30 reps
-
2C
Reverse Lunge (Bodyweight)
10
14 reps
-
2D
Abs Crunch (Bodyweight)
10
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Wall Sit
1
45 secs
-
1C
Squat (Bodyweight)
1
20 reps
-
2A
Jump Rope
10
30 reps
-
2B
Mountain Climber
10
30 reps
-
2C
Reverse Lunge (Bodyweight)
10
14 reps
-
2D
Abs Crunch (Bodyweight)
10
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Wall Sit
1
45 secs
-
1C
Squat (Bodyweight)
1
20 reps
-
2A
Jump Rope
10
40 reps
-
2B
Mountain Climber
10
40 reps
-
2C
Reverse Lunge (Bodyweight)
10
20 reps
-
2D
Abs Crunch (Bodyweight)
10
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Wall Sit
1
45 secs
-
1C
Squat (Bodyweight)
1
20 reps
-
2A
Jump Rope
10
50 reps
-
2B
Mountain Climber
10
50 reps
-
2C
Reverse Lunge (Bodyweight)
10
20 reps
-
2D
Abs Crunch (Bodyweight)
10
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Mountain Climber
1
50 reps
-
1C
Arm Circle
1
30 reps
-
2A
Push Up
4
8 reps
-
2B
Plank
4
20 secs
-
2C
Squat (Bodyweight)
4
10 reps
-
2D
One Arm Bent Over Row
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Mountain Climber
1
50 reps
-
1C
Arm Circle
1
30 reps
-
2A
Push Up
5
10 reps
-
2B
Plank
5
22 secs
-
2C
Squat (Bodyweight)
5
12 reps
-
2D
One Arm Bent Over Row
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Mountain Climber
1
50 reps
-
1C
Arm Circle
1
30 reps
-
2A
Push Up
5
12 reps
-
2B
Plank
5
25 secs
-
2C
Squat (Bodyweight)
5
15 reps
-
2D
One Arm Bent Over Row
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Mountain Climber
1
50 reps
-
1C
Arm Circle
1
30 reps
-
2A
Push Up
6
15 reps
-
2B
Plank
6
30 secs
-
2C
Squat (Bodyweight)
6
20 reps
-
2D
One Arm Bent Over Row
6
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Mountain Climber
1
50 reps
-
1C
Arm Circle
1
30 reps
-
2A
Push Up
6
17 reps
-
2B
Plank
6
35 secs
-
2C
Squat (Bodyweight)
6
22 reps
-
2D
One Arm Bent Over Row
6
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Mountain Climber
1
50 reps
-
1C
Arm Circle
1
30 reps
-
2A
Push Up
6
20 reps
-
2B
Plank
6
40 secs
-
2C
Squat (Bodyweight)
6
25 reps
-
2D
One Arm Bent Over Row
6
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Mountain Climber
1
50 reps
-
1C
Arm Circle
1
30 reps
-
2A
Push Up
7
20 reps
-
2B
Plank
7
45 secs
-
2C
Squat (Bodyweight)
7
25 reps
-
2D
One Arm Bent Over Row
7
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Modified Jumping Jack
1
50 reps
-
1B
Mountain Climber
1
50 reps
-
1C
Arm Circle
1
30 reps
-
2A
Push Up
7
20 reps
-
2B
Plank
7
45 secs
-
2C
Squat (Bodyweight)
7
30 reps
-
2D
One Arm Bent Over Row
7
15 reps
-
WHAT PEOPLE ARE SAYING(12 ratings)
Only ratings with written feedback are displayed here.
3.85 / 5
J M.Age 16, Woman
5 days ago
3 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Enjoyed it, good for beginners. It was motivating to see how my strength improved over time by being able to do more reps per set.
Stephen WhiteAge 33, Man
23 days ago
8 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
It is very challenging, and I would love to do this program again sometime soon