Barebones

**Barebones** is a comprehensive 4-week program designed to build foundational strength while maximizing your time and effort. With daily workouts that alternate between full-body sessions and cardio, you'll engage all major muscle groups and improve your endurance. Each session is crafted with a mix of compound lifts and targeted exercises, ensuring you develop both strength and stability. Perfect for at-home training, this program is ideal for anyone looking to elevate their fitness without the need for a gym. Embrace the challenge and transform your body!

Barebones is a simple, scalable training plan built to develop total-body strength, improve conditioning, and support long-term health. It’s designed for people who want no-frills, effective training without complexity — just solid work with barbells, dumbbells, or bodyweight movements. It also provides a brief aerobic training plan via zone 2 and vo2 max training. 

Each week includes:
	•	3 full-body strength sessions
	•	2 Zone 2 cardio sessions for heart health and recovery
	•	1 VO2 max session to sharpen your conditioning and power

Strength sessions have a preferred exercise selected, but can be substituted based on equipment availability or to manage fatigue. Aim to add weight or reps each session, preferably adding weight when you reach the top rep range of the exercise.
 
-Week 1 – Foundation: Master movement patterns, pick a lighter weight you can build off of, moderate volume, leave 2–3 reps in reserve (RIR).

-Week 2 – Build: Add reps or load slightly; still prioritize form and tempo.

-Week 3 – Peak: Push to the top end of the rep range or increase weight; leave 1–2 RIR.

-Week 4 – Deload or Density: Lower load slightly, increase tempo, optional supersets or reduced rest to maintain intensity without overload.

Conditioning (Cardio) Progression
Zone 2 Days 
  -Weeks 1–2: 30 minutes at consistent pace
 -Weeks 3–4: 35–45 minutes OR add incline/load (e.g., ruck, weighted vest)

General Progression Guidelines:
 -Add weight or reps weekly (not both).
- If progress stalls, adjust tempo, rest times, or exercise variation.
- Stick to 1 variation per movement per cycle to improve consistency.

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Week 1

Week 2

Week 3

Week 4

Build foundational lower-body strength while keeping the upper body active.

Squat (Barbell)

Romanian Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Chin-Up (Bodyweight)

Cable Crunch

Full Body (Lower Focused)

30–45 minutes @ conversational pace (60–70% HR max) — ruck, bike, row, jog, incline walk


Cardio (Zone 2)

Zone 2

Prioritize pressing and pulling strength through heavy upper body lifts. 

Bench Press (Barbell)

Barbell Row

Leg Press

Sit Up

Full Body (Upper Focused)

30–45 minutes steady — same modalities as Tues; breathing through nose is a good self-check


Higher volume, moderate weights, short rest


Trap Bar Deadlift

Dumbbell Row

Hammer Curl

Full Body (Hypertrophy)

Air bike, rower sprints, hill sprints, sled pushes, kettlebell swings, stair sprints

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