5-day Gym & Home

Purpose of the Program

This 5-day training program is designed to develop natural strength, functional movement, and a lean, athletic body using a combination of gym-based weights and at-home calisthenics. It is ideal for individuals who want to build real, transferable strength without relying on machines alone, while also improving mobility, stability, and body control.

The structure of the week—alternating gym and home sessions—allows you to train consistently without overloading any single muscle group, while still promoting progressive overload and measurable long-term progress.
Gym days prioritize heavy compound lifts and weighted pushing, pulling, and leg strength. Home days focus on calisthenics, core development, mobility, and accessory movements that reinforce technique and joint health.

Key Goals of This Program:

Develop Foundational Strength:
Heavy push, pull, and leg sessions in the gym build the fundamental power needed for long-term progression. Exercises such as weighted pull-ups, incline bench press, squats, and Romanian deadlifts ensure continued strength gains.

Enhance Functional and Athletic Movement:
Calisthenics-based work strengthens stabilizers, improves coordination, and builds control of your own bodyweight—skills that carry over to sports, OCR, climbing, and everyday performance.

Improve Posture, Mobility, and Core Strength:
Dedicated home training for core and mobility ensures balanced development, reduces injury risk, and supports better technique in gym lifts. Movements like hollow holds, L-sit progressions, Hindu pushups, and dynamic mobility drills enhance body alignment and control.

Support Long-Term Sustainability:
The weekly split (Mon/Wed/Sat gym + Thu/Sun home) provides natural recovery cycles, preventing burnout and helping you stay consistent. This layout fits well into a busy lifestyle while still offering enough volume for strength and physique improvements.

Build a Lean, Athletic Physique Without Excess Bulk:
The program emphasizes functional muscle—strength that looks and performs well. By combining weighted exercises with calisthenics and conditioning elements, you develop definition, explosiveness, and balanced symmetry.

Flexible and Equipment-Efficient:
Home sessions require only basic equipment (pull-up bar, dumbbells, kettlebell, band, jump rope), making the program practical even without full gym access. At the same time, gym days use key equipment to maximize strength gains that are harder to achieve at home.

Who This Program Is For:

Those seeking natural strength and athletic performance

People who prefer a combination of barbell lifts and calisthenics

Individuals looking to improve posture, mobility, and core stability

Anyone wanting a structured, sustainable program with clear progression

Lifters who want to avoid “bodybuilding-only” routines and instead train for function and skill

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Warm-up: Bike: 5 min; Resistance band pull-aparts: 3×20; Лёгкие отжимания ×10.

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Dip (Weighted)

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Diamond Push Up

Push Day (Gym)

Warm-up: Band pull-aparts — 3×20; Scapular pullups — 2×6–8

Pull-Up (Weighted)

Lat Pulldown

Chest Supported Row (Dumbbell)

Single Arm Row (Dumbbell)

Face Pull

Hammer Curl (Dumbbell)

Bicep Curl (Dumbbell)

Pull Day (Gym)

Warm-up: Hip circles — 2×12; WGS — 30–40 sec; Cobra pushups — 1×10; Deep lunge dynamic — 1×10/стор.

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