Exercise Routine for a Home Gym

Home Gym Design Option (2)This workout is designed by Andrew Parsons. To go along with his workout, you can find his recipe for "protein pancakes" here. They are a great post workout meal. Questions can be sent to him at [email protected]. The goal is to provide a strong three day base, while leaving some kind of customization up to the user. Home Gym Design Option (1)To begin think of (or find by “working up” to the heaviest total weight you can) your 1 rep max for bench, squat, dead lift and shoulder press. Here is a 1 rep max calculator: http://www.exrx.net/Calculators/OneRepMax.html. Be as conservative as possible. This should be your 1 rep max on your worst day. Take the one rep max number and multiply it by .9...This is your Training Max or TM, which you will multiply by the %s listed. There are exercises known as compound movements. The compound movements are the squat, bench, shoulder press, and dead lift. Do not do any more than what is outlined in the program below. home gym designSecondly, there are exercises known as the accessory movements. These are your “fun” areas; biceps, triceps, calves, abs, etc. This is where the customization of the program presents yourself. The only rule to remember is that the accessory movements should not be negatively effecting the compound movements. However, if you wanted to do these exercises on a separate day, at the end of the listed workouts, that is up to you. A common recommendation that I like to suggest is to pick 3 separate accessory movements and do 3-5 sets of 8-10 reps. Example: 5 sets of 10 Tricep Pulldowns, 5 sets of 10 bicep curls, 5 sets of 10 weighted sit ups. Week 1 Monday: Bench: 5 reps x 65%, 5 reps x 75%, 5x85%,(if you can, continue).. 5x95%, 5x105% Squat: 5x55%, 5x65%, 5x75% DB Incline Press: 5 sets of 5 reps (work up in weight) Rows/Lat Pulls: 5 sets of 10 Wednesday: Dead lift: 5 reps x 65%, 5 reps x 75%, 5x85%,(if you can, continue).. 5x95%, 5x105% Shoulder Press: 5 reps x 65%, 5 reps x 75%, 5x85%,(if you can, continue).. 5x95%, 5x105% Chest Flies: 4 x 10 Rear Deltoid Flies or Face Pulls: 4 x 10 Friday Squat: 5 reps x 65%, 5 reps x 75%, 5x85%,(if you can, continue).. 5x95%, 5x105% Bench: 5x55%, 5x65%, 5x75% Leg Extensions: 3 x 10 Leg Curls: 3 x 10 Rows or Lat Pulls: 3x10 __________________________________________________________ Week 2 Monday: Bench: 5 reps x 70%, 5 reps x 80%, 5x90%,(if you can, continue).. 5x100%, 5x110% Squat: 5x55%, 5x65%, 5x75% DB Incline Press: 5 sets of 5 reps (work up in weight) Rows/Lat Pulls: 5 sets of 10 Wednesday: Deadlift: 5 reps x 70%, 5 reps x 80%, 5x90%,(if you can, continue).. 5x100%, 5x110% Shoulder Press: 5 reps x 70%, 5 reps x 80%, 5x90%,(if you can, continue).. 5x100%, 5x110% Chest Flies: 4 x 10 Rear Delt Flies or Face Pulls: 4 x 10 Friday Squat: 5 reps x 70%, 5 reps x 80%, 5x90%,(if you can, continue).. 5x100%, 5x110% Bench: 5x55%, 5x65%, 5x75% Leg Extensions: 3 x 10 Leg Curls: 3 x 10 Rows or Lat Pulls: 3x10 _______________________________________________________________ Week 3 Monday: Bench: 5 reps x 75%, 5 reps x 85%, 5x95%,(if you can, continue).. 5x105%, 5x115% Squat: 5x55%, 5x65%, 5x75% DB Incline Press: 5 sets of 5 reps (work up in weight) Rows/Lat Pulls: 5 sets of 10 Wednesday: Deadlift: 5 reps x 75%, 5 reps x 85%, 5x95%,(if you can, continue).. 5x105%, 5x110% Shoulder Press: 5 reps x 75%, 5 reps x 85%, 5x95%,(if you can, continue).. 5x105%, 5x115% Chest Flies: 4 x 10 Rear Delt Flies or Face Pulls: 4 x 10 Friday Squat: 5 reps x 75%, 5 reps x 85%, 5x95%,(if you can, continue).. 5x105%, 5x115% Bench: 5x55%, 5x65%, 5x75% Leg Extensions: 3 x 10 Leg Curls: 3 x 10 Rows or Lat Pulls: 3x10 If all is going well, after 3 weeks, take the dead lift and squat training max and add 10 pounds to it. Do the same with the bench press and shoulder press, but only 5 pounds. Continue to do this every 3 weeks, until you aren’t able to progress. At that point, keep the training max the same until you are ready to advance. If you are “failing” on the compound movement sets, you likely overestimated your training max. Simply tweak it so that the program is more effective for you. You can read about home gym design options here.
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