Home Strength Training Plan

Today’s date is 17 November 2020 and the UK is a few days into Lockdown 2.

In most health regards, I’ve been fortunate as have my friends and family. No one in my immediate circles has been badly impacted by the virus itself.

The more general impacts on society and lifestyle and the economic impact have absolutely wrecked me, but that isn’t something I’m going to dive into in this blog post.

What you really need to know is that gyms are closed again and it’s getting colder and wetter and darker and training outside isn’t fun any more like it was in the first lockdown.

So I’ve had to adapt – again to try to find something resembling a decent fitness routine which will let me lose weight, build muscle, get stronger and more flexible and improve my fitness at the same time.

I am using the Peloton app for stretching, yoga and meditation so that’s helping me tick some boxes.

I was using their running and cycling classes when I had access to commerical gym equipment so they’re taking a pause for now.

So Here’s The Home Gym Equipment I Have

I was smart just before the first lockdown and while everyone was out having a royal rumble over loo roll, I was stocking up on home gym equipment.

Or at least some.

And this is what I’ve got:

  • A pull up bar AND a pull up mate
  • A TRX
  • 2 x 4kg, 2 x 8kg, 2 x 12kg and 2 x 16kg kettlebells
  • Parallel dip bars
  • A weight/dipping belt
  • A heel wedge
  • Floor sliders
  • A yoga mat
  • Yoga blocks
  • A studio barbell
  • A couple of 5kg dumbbells
  • A load of resistance bands of varying strengths

Here’s The Criteria

My main focus is on strength and a bit of muscle.

I have never been strong and what little strength I had, I lost when I stopped lifting weights after the first lockdown started.

So my focus is on getting that back.

More upper body than lower body.

Other key things:

  • No isolation workouts – no chest day or leg day or stuff like that
  • No isolation moves – focus more on strength and control, moving the body through space. For where I’m at, it seems a better use of my time
  • Training each muscle group twice a week
  • Combining some low rep (sets of 6-8) with some higher rep (sets of 10-15)

And This Is My New Training Plan

For the sake of simplicity, I am calling this Lockdown 2.0 – Phase 1.

I’m going to do a back + shoulders and chest + legs split.

Plus a little bit of kettlebell circuit work for a bit fo extra conditioning on some days.

This is what my training week is going to look like:

  • Monday – Back + shoulders
  • Tuesday – Legs + chest
  • Wednesday – Kettlebell circuit
  • Thursday – Back + shoulders
  • Friday – Legs + chest
  • Saturday – REST
  • Sunday – Kettlebell circuit

Days might be subject to change and I may drop the odd kettlebell circuit but that is the rough structure I am following.

And my training plan is as follows

Back + Shoulders

  • Pull ups – 4 sets of 6-8
  • Pike push ups – 4 sets of 6-8
  • TRX row – 4 sets of 6-8
  • Sandbag lateral raises – 4 sets of 6-8
  • Conditioning superset (done later in the day):
    • 10 x 10 – TRX row
    • 10 x 10 – Single arm banded overhead press

2 minutes rest between each heavy set, 30 seconds between each set in the conditioning superset

Chest + Legs

  • Decline weighted push ups – 4 sets of 6-8
  • Pistol squats – 4 sets of 6-8
  • Archer push ups – 4 sets of 6-8
  • Single leg Romanian deadlifts – 4 sets of 6-8
  • Conditioning superset (done later in the day):
    • 10 x 10 – Push ups
    • 10 x 10 – Static lunges each leg

2 minutes rest between each heavy set, 30 seconds between each set in the conditioning superset

Kettlebell Circuit

  • 10 bent over rows (L)
  • 10 swings
  • 10 bent over rows (R)
  • 10 swings
  • 10 push press (L)
  • 10 swings
  • 10 push press (R)
  • 10 swings
  • 10 push ups
  • 10 swings

So that’s 100 reps per round. No rest between exercies and 2 minutes after each round.

Aim is 5-10 rounds. Start with 5 and see how quick I can progress.

So that’s the crux of the training plan.

Other Things

Dramatic fitness results don’t come just from a few workouts. They come from overall lifestyle.

So these are my lifestyle benchmarks that I’m going to aim to hit consistently:

  • 12k steps per day
  • 2 x 5 minutes daily meditation
  • 3 litres of water per day
  • 2400 calories per day
  • Fruit or vegetables with every meal and snack
  • At least 180g protein per day
  • Minimum 6 and ideally 8 hours of sleep per day
  • Yoga 3 times per week or more if I can
  • Stretch after every workout

I use the Peloton app for my stretching, yoga and meditation (yes, I know I already said that) and some of their walking classes are good as well.

So That’s The Plan

I’ll do a separate blog post on how 2020 has affected me mentally and physically but for now, the talk needs to stop and the results need to happen.

So here… we… go.

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About Abhi

I'm Abhi. I started this site because I had a rough few months in 2020 and knew I wasn't alone in that. I'm just here to spread some health, wellness and positivity. I try to be annoyingly wholesome and nice because I have no other redeeming qualities but oh well, there you go.