My Training Plan (July-August)
- Training at home
- Building strength
Training at home has been a challenge as gyms have been closed for six months. There is only so much you can without access to the full equipment.
Thankfully, I've managed to keep my routine structured on a weekly basis. My most recent training block has been one of the most challenging.
Whilst i have been lucky enough to have invested in 10 kilogram dumbbells, these have been somewhat limiting in terms of gaining strength.
My training has followed the basic format of:
Monday: Chest and triceps
Tuesday: Back and biceps
Wednesday: Core
Thursday: Legs
Friday: Shoulders and arms
Saturday: 8 mile run
Sunday: 60 minute circuit
As you can see, I’m adapting the lack of mass by increasing the volume with minimal rest. Having recently returned to work, it is going to be challenging to maintain the motivation.
This set-up has stood me in good stead for improving my strength.
For each individual session, I have worked along the lines of pre-fatigue, tri-set and descending pyramid logic. This may sound complicated but is in fact very simple and allows for maximum muscle overloading.
I have three lots of three exercise giant sets (mini circuits) with some auxiliary exercises at the end.
Exercise A; 45 seconds
Exercise B; 12 repetitions
Exercise C: 10 repetitions
Rest around one minute but variable for exercise level
(repeat 4 times)
Lasting around ten minutes per block
Exercises at the end take the traditional form of sets and repetitions. This would be either 3 sets of 12 repetitions or 4 sets of 8 repetitions depending on how challenging i need to make it.
As you can see, the routine is fairly intense and will last for around 8 weeks. I have progressed my exercise plan over time and training at home shouldn’t be an excuse for missing your fitness, health and wellbeing goals.
The RYPT beginner's home workout plan is scheduled on the RYPT Facebook page, LinkedIn and is available with a day by day plan by contacting me directly.
RYPT is built around sustainability, moderation and enjoyment. Through the RYPT app, you will be guided every step of the way and have full support too.
If you have any questions about health, fitness, wellbeing, exercise or nutrition please contact me directly for help!
Ross
Owner RYPT.
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