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Train like Bane: Get Jacked at Home
by Wyatt D.
39 athletes joined
Program Description
The purpose of this program is simple - build hypertrophy within the confines of your own home. This Program will focus on a simple progression of Push-Ups, Rows, and Squats. These are some of the best all around movements to use if you're starting out, as they build a base for strength in the future and they bolster you're ability to move in your day-to-day life. Each week you will add an extra 2 sets to your workout. It is meant to start off light and build up. If it is too challenging at first, do less repititions per excersise. If it is not challenging enough, you can add weight by using everyday household items (i.e. two gallons of liquid, a stack of books, a chair, e.t.c.). The purpose of adding 2 sets every week is to make increase hypertrophy from week to week. Ideally, from week to week the same number of sets should be less challenging. Challenging is what we're looking for here, as this is the greatest way to stimulate muscle growth (in bro-science terms.) The final week is a deload week to eleviate some fatigue to prepare you for your next cycle. All of your training will be cut in half from the previous week, and you will see the improvements you've made since you started. With each passing week each movement will get a bit easier, but you will make it that much harder. This is the name of the game in the weightlifting world, and anything you do in life really: progressive overload. Along with the core movements I have added additional accessory movements to provide more overrall growth, but it also provides you with something yo change it up with. Feel free to add variations and modifications as you please. Now get after it. Thumbnail credit: fandom.com
Program Overview
Level
Beginner, Novice
Goal
Bodyweight Fitness, Athletics
Equipment
At Home
Program Length
5 weeks
Time Per Workout
30 minutes
Created
Apr 08, 2024 05:51
Last Edited
Jun 12, 2024 11:36
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Week 1
1 / 5 Weeks
Day 1
1A
Push Up
2 Sets
AMRAP
@9
1B
Push Up (Knees)
2 Sets
AMRAP
@9
2A
Pike Push Up
2 Sets
5-10 Reps
@8.5
2B
Dips Between Chairs
2 Sets
5-10 Reps
@8.5
3A
Push Up
2 Sets
AMRAP
@9
3B
Push Up (Incline)
2 Sets
AMRAP
@9
Day 2
1A
Row Between Chairs
2 Sets
10-15 Reps
@8.5
1B
Iron Cross
2 Sets
10-15 Reps
@8.5
2A
Side Plank
2 Sets
1 mins
@8
2B
Dead Hang
2 Sets
30 secs
@8
3A
Row Between Chairs
2 Sets
AMRAP
@9
3B
Iron Cross
2 Sets
10-15 Reps
@9
Day 3
1A
Squat (Bodyweight)
2 Sets
15-25 Reps
@8
1B
Lunge (Bodyweight)
2 Sets
10-20 Reps
@8
2A
Lateral Lunge
2 Sets
10-20 Reps
@8.5
2B
Jump Squat
2 Sets
10-20 Reps
@9
3A
Squat (Bodyweight)
2 Sets
15-25 Reps
@8.5
3B
Lunge (Bodyweight)
2 Sets
10-20 Reps
@8.5
Day 1
1A
Push Up
3 Sets
AMRAP
@9
1B
Push Up (Knees)
3 Sets
AMRAP
@9
2A
Pike Push Up
2 Sets
5-10 Reps
@8.5
2B
Dips Between Chairs
2 Sets
5-10 Reps
@8.5
3A
Push Up
2 Sets
AMRAP
@9
3B
Push Up (Incline)
2 Sets
AMRAP
@9
Day 2
1A
Row Between Chairs
3 Sets
10-15 Reps
@8.5
1B
Iron Cross
3 Sets
10-15 Reps
@8.5
2A
Side Plank
2 Sets
1 mins
@8
2B
Dead Hang
2 Sets
30 secs
@8
3A
Row Between Chairs
2 Sets
AMRAP
@9
3B
Iron Cross
2 Sets
10-15 Reps
@9
Day 3
1A
Squat (Bodyweight)
3 Sets
15-25 Reps
@8
1B
Lunge (Bodyweight)
3 Sets
10-20 Reps
@8
2A
Lateral Lunge
2 Sets
10-20 Reps
@8.5
2B
Jump Squat
2 Sets
10-20 Reps
@9
3A
Squat (Bodyweight)
2 Sets
15-25 Reps
@8.5
3B
Lunge (Bodyweight)
2 Sets
10-20 Reps
@8.5
Day 1
1A
Push Up
3 Sets
AMRAP
@9
1B
Push Up (Knees)
3 Sets
AMRAP
@9
2A
Pike Push Up
3 Sets
5-10 Reps
@8.5
2B
Dips Between Chairs
3 Sets
5-10 Reps
@8.5
3A
Push Up
2 Sets
AMRAP
@9
3B
Push Up (Incline)
2 Sets
AMRAP
@9
Day 2
1A
Row Between Chairs
3 Sets
10-15 Reps
@8.5
1B
Iron Cross
3 Sets
10-15 Reps
@8.5
2A
Side Plank
3 Sets
1 mins
@8
2B
Dead Hang
3 Sets
30 secs
@8
3A
Row Between Chairs
2 Sets
AMRAP
@9
3B
Iron Cross
2 Sets
10-15 Reps
@9
Day 3
1A
Squat (Bodyweight)
3 Sets
15-25 Reps
@8
1B
Lunge (Bodyweight)
3 Sets
10-20 Reps
@8
2A
Lateral Lunge
3 Sets
10-20 Reps
@8.5
2B
Jump Squat
3 Sets
10-20 Reps
@9
3A
Squat (Bodyweight)
2 Sets
15-25 Reps
@8.5
3B
Lunge (Bodyweight)
2 Sets
10-20 Reps
@8.5
Day 1
1A
Push Up
3 Sets
AMRAP
@9
1B
Push Up (Knees)
3 Sets
AMRAP
@9
2A
Pike Push Up
3 Sets
5-10 Reps
@8.5
2B
Dips Between Chairs
3 Sets
5-10 Reps
@8.5
3A
Push Up
3 Sets
AMRAP
@9
3B
Push Up (Incline)
3 Sets
AMRAP
@9
Day 2
1A
Row Between Chairs
3 Sets
10-15 Reps
@8.5
1B
Iron Cross
3 Sets
10-15 Reps
@8.5
2A
Side Plank
3 Sets
1 mins
@8
2B
Dead Hang
3 Sets
30 secs
@8
3A
Row Between Chairs
3 Sets
AMRAP
@9
3B
Iron Cross
3 Sets
10-15 Reps
@9
Day 3
1A
Squat (Bodyweight)
3 Sets
15-25 Reps
@8
1B
Lunge (Bodyweight)
3 Sets
10-20 Reps
@8
2A
Lateral Lunge
3 Sets
10-20 Reps
@8.5
2B
Jump Squat
3 Sets
10-20 Reps
@9
3A
Squat (Bodyweight)
3 Sets
15-25 Reps
@8.5
3B
Lunge (Bodyweight)
3 Sets
10-20 Reps
@8.5
Day 1
1A
Push Up
2 Sets
AMRAP
@9
1B
Push Up (Knees)
2 Sets
AMRAP
@9
2A
Pike Push Up
1 Set
5-10 Reps
@8.5
2B
Dips Between Chairs
1 Set
5-10 Reps
@8.5
3A
Push Up
2 Sets
AMRAP
@9
3B
Push Up (Incline)
2 Sets
AMRAP
@9
Day 2
1A
Row Between Chairs
2 Sets
10-15 Reps
@8.5
1B
Iron Cross
2 Sets
10-15 Reps
@8.5
2A
Side Plank
1 Set
1 mins
@8
2B
Dead Hang
1 Set
30 secs
@8
3A
Row Between Chairs
2 Sets
AMRAP
@9
3B
Iron Cross
2 Sets
10-15 Reps
@9
Day 3
1A
Squat (Bodyweight)
2 Sets
15-25 Reps
@8
1B
Lunge (Bodyweight)
2 Sets
10-20 Reps
@8
2A
Lateral Lunge
1 Set
10-20 Reps
@8.5
2B
Jump Squat
1 Set
10-20 Reps
@9
3A
Squat (Bodyweight)
2 Sets
15-25 Reps
@8.5
3B
Lunge (Bodyweight)
2 Sets
10-20 Reps
@8.5