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Mike Tyson Inspired At-Home Training Program
646 athletes joined
A quick and efficient at-home training plan you can quickly do anywhere and anytime.
3.89
(27 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.
down_app
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(27 ratings)
Only ratings with written feedback are displayed here.
3.89/ 5
Miguel GómezAge 24, Man
3 days ago
1 week complete
1 year of prior experience
Less than expected strength gains
As expected muscle gains
Marginal modifications
It’s great for body strength. And u can learn cool skills with that. Thank u for that training program.
wasibul haque M.Age 17, Man
6 days ago
8 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
This program is really good for beginners and intermediates, paris demers really is a great coach