Mike Tyson Inspired At-Home Training Program
A quick and efficient at-home training plan you can quickly do anywhere and anytime.
Overview
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.
Who it's for
Reviews
Added higher reps in earlier weeks
I’m super 67
59 years old,getting back into shape. Had lower back pain and sciatica. This program seems to have reduced the pain. So far so good. Working our 3 days a week. Can feel it am getting fitter.
Good body weight workout. Seems a good intro to calisthenics, and definitely a better primer than the Reddit one. Not sure if I’d recommend if looking for hypertrophy but still good for conditioning
Variations
8 weeks · 3 days/wk
- 3 days a week
- Easier exercises, such as modified jumping jacks, incline push-ups, one arm rows, lunges, etc.
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Modified Jumping Jack | 1 | 50 reps |
| 1B | Mountain Climber | 1 | 50 reps |
| 1C | Arm Circle | 1 | 30 reps |
| Superset | |||
| 2A | Push Up | 4 | 8 reps |
| 2B | Plank | 4 | 20 sec |
| 2C | Squat (Bodyweight) | 4 | 10 reps |
| 2D | One Arm Bent Over Row | 4 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Modified Jumping Jack | 1 | 50 reps |
| 1B | Wall Sit | 1 | 45 sec |
| 1C | Squat (Bodyweight) | 1 | 20 reps |
| Superset | |||
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Modified Jumping Jack | 1 | 50 reps |
| 1B | Mountain Climber | 1 | 50 reps |
| 1C | Arm Circle | 1 | 30 reps |
| Superset | |||
| 2A | Push Up | 4 | 8 reps |
| 2B | Plank | 4 | 20 sec |
| 2C | Squat (Bodyweight) | 4 | 10 reps |
| 2D | One Arm Bent Over Row | 4 | 8 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Being a personal trainer in Vancouver, BC allows me to use my passion for health and fitness to guide you towards your healthiest life! With thousands of sessions under my belt, I have worked with many diverse clients over the years. I know that you are unique and have your own strengths and limitations.
I will build you a custom plan based on your health, schedule, and (most importantly) your fitness goals. Together, we transform your body and give you the tools to take control of your health! If you want to learn more about me before reaching out, look at the "My story page" or check out my workout/advice videos!
How Fitness Changed My Life
I wasn’t always obsessed with health and fitness like I am now. When I was younger I was addicted to online games and I would regularly stay up till 5 am playing them. I was (more or less) living off of Subway and Burger King.
My big wake up call happened when I was at a friend's birthday party. I couldn’t climb up out of the pool like the other kids. I had to swim all the way back to the stairs while the others laughed and joked at my expense. After that, I bought two 15 pound dumbbells and got to work!
Over the next 8 years, I went from lifting those 15 pound dumbbells and doing crunches in my room to deadlifting 500 pounds and working full time as a personal trainer! Fitness has changed my life, without it I wouldn’t be as confident and successful as I am now!
Common questions
Yes, Mike Tyson Inspired At-Home Training Program is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 8 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 30 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Mike Tyson Inspired At-Home Training Program is structured around 3–4 training days per week depending on the variation you choose. Each variation is designed for a different schedule, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Mike Tyson Inspired At-Home Training Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
