Mike Tyson Inspired At-Home Training Program

(3 reviews)
A quick and efficient at-home training plan you can quickly do anywhere and anytime.
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
CoachParis Demersverified coach
LevelBeginner, Novice, Intermediate
GoalBodyweight Fitness, Athletics
EquipmentAt Home
Time Per Workout30 minutes
Days Per Week3 days
Program Length8 weeks
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Beginner Program
Program Length
8 weeks
Days Per Week
3 days
Default 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.
Week 1
Day 1
ExerciseSetsReps
Modified Jumping Jack1
50
Mountain Climber1
50
Arm Circle1
30
Push Up4
8
Plank4
20secs
Squat (Bodyweight)4
10
One Arm Bent Over Row4
8
Day 2
ExerciseSetsReps
Modified Jumping Jack1
50
Wall Sit1
45secs
Squat (Bodyweight)1
20
Jump Rope10
20
Mountain Climber10
20
Reverse Lunge (Bodyweight)10
10
Abs Crunch (Bodyweight)10
10
Day 3
ExerciseSetsReps
Modified Jumping Jack1
50
Mountain Climber1
50
Arm Circle1
30
Push Up4
8
Plank4
20secs
Squat (Bodyweight)4
10
One Arm Bent Over Row4
8
Week 2
Day 1
ExerciseSetsReps
Modified Jumping Jack1
50
Mountain Climber1
50
Arm Circle1
30
Push Up5
10
Plank5
22secs
Squat (Bodyweight)5
12
One Arm Bent Over Row5
8
Day 2
ExerciseSetsReps
Modified Jumping Jack1
50
Wall Sit1
45secs
Squat (Bodyweight)1
20
Jump Rope10
20
Mountain Climber10
20
Reverse Lunge (Bodyweight)10
10
Abs Crunch (Bodyweight)10
10
Day 3
ExerciseSetsReps
Modified Jumping Jack1
50
Mountain Climber1
50
Arm Circle1
30
Push Up5
10
Plank5
22secs
Squat (Bodyweight)5
12
One Arm Bent Over Row5
8
Week 3
Day 1
ExerciseSetsReps
Modified Jumping Jack1
50
Mountain Climber1
50
Arm Circle1
30
Push Up5
12
Plank5
25secs
Squat (Bodyweight)5
15
One Arm Bent Over Row5
10
Day 2
ExerciseSetsReps
Modified Jumping Jack1
50
Wall Sit1
45secs
Squat (Bodyweight)1
20
Jump Rope10
20
Mountain Climber10
20
Reverse Lunge (Bodyweight)10
10
Abs Crunch (Bodyweight)10
10
Day 3
ExerciseSetsReps
Modified Jumping Jack1
50
Mountain Climber1
50
Arm Circle1
30
Push Up5
12
Plank5
25secs
Squat (Bodyweight)5
15
One Arm Bent Over Row5
10
Week 4
Day 1
ExerciseSetsReps
Modified Jumping Jack1
50
Mountain Climber1
50
Arm Circle1
30
Push Up6
15
Plank6
30secs
Squat (Bodyweight)6
20
One Arm Bent Over Row6
10
Day 2
ExerciseSetsReps
Modified Jumping Jack1
50
Wall Sit1
45secs
Squat (Bodyweight)1
20
Jump Rope10
30
Mountain Climber10
30
Reverse Lunge (Bodyweight)10
14
Abs Crunch (Bodyweight)10
12
Day 3
ExerciseSetsReps
Modified Jumping Jack1
50
Mountain Climber1
50
Arm Circle1
30
Push Up6
15
Plank6
30secs
Squat (Bodyweight)6
20
One Arm Bent Over Row6
10
Week 5
Day 1
ExerciseSetsReps
Modified Jumping Jack1
50
Mountain Climber1
50
Arm Circle1
30
Push Up6
17
Plank6
35secs
Squat (Bodyweight)6
22
One Arm Bent Over Row6
12
Day 2
ExerciseSetsReps
Modified Jumping Jack1
50
Wall Sit1
45secs
Squat (Bodyweight)1
20
Jump Rope10
30
Mountain Climber10
30
Reverse Lunge (Bodyweight)10
14
Abs Crunch (Bodyweight)10
12
Day 3
ExerciseSetsReps
Modified Jumping Jack1
50
Mountain Climber1
50
Arm Circle1
30
Push Up6
17
Plank6
35secs
Squat (Bodyweight)6
22
One Arm Bent Over Row6
12
Week 6
Day 1
ExerciseSetsReps
Modified Jumping Jack1
50
Mountain Climber1
50
Arm Circle1
30
Push Up6
20
Plank6
40secs
Squat (Bodyweight)6
25
One Arm Bent Over Row6
12
Day 2
ExerciseSetsReps
Modified Jumping Jack1
50
Wall Sit1
45secs
Squat (Bodyweight)1
20
Jump Rope10
30
Mountain Climber10
30
Reverse Lunge (Bodyweight)10
14
Abs Crunch (Bodyweight)10
12
Day 3
ExerciseSetsReps
Modified Jumping Jack1
50
Mountain Climber1
50
Arm Circle1
30
Push Up6
20
Plank6
40secs
Squat (Bodyweight)6
25
One Arm Bent Over Row6
12
Week 7
Day 1
ExerciseSetsReps
Modified Jumping Jack1
50
Mountain Climber1
50
Arm Circle1
30
Push Up7
20
Plank7
45secs
Squat (Bodyweight)7
25
One Arm Bent Over Row7
15
Day 2
ExerciseSetsReps
Modified Jumping Jack1
50
Wall Sit1
45secs
Squat (Bodyweight)1
20
Jump Rope10
40
Mountain Climber10
40
Reverse Lunge (Bodyweight)10
20
Abs Crunch (Bodyweight)10
15
Day 3
ExerciseSetsReps
Modified Jumping Jack1
50
Mountain Climber1
50
Arm Circle1
30
Push Up7
20
Plank7
45secs
Squat (Bodyweight)7
25
One Arm Bent Over Row7
15
Week 8
Day 1
ExerciseSetsReps
Modified Jumping Jack1
50
Mountain Climber1
50
Arm Circle1
30
Push Up7
20
Plank7
45secs
Squat (Bodyweight)7
30
One Arm Bent Over Row7
15
Day 2
ExerciseSetsReps
Modified Jumping Jack1
50
Wall Sit1
45secs
Squat (Bodyweight)1
20
Jump Rope10
50
Mountain Climber10
50
Reverse Lunge (Bodyweight)10
20
Abs Crunch (Bodyweight)10
15
Day 3
ExerciseSetsReps
Modified Jumping Jack1
50
Mountain Climber1
50
Arm Circle1
30
Push Up7
20
Plank7
45secs
Squat (Bodyweight)7
30
One Arm Bent Over Row7
15
What People Are Saying
5.0/ 5
Sam M.Man, 21
0 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
My necks huge x
21 days ago
Rudra PatelMan, 16
1 week complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
None modifications
Very good
22 days ago