Home Pro

Hey

Hi, my team and I have done everything to make sure that your upcoming two months are filled with strength, health, and progress through home workouts.

Don’t hesitate, buddy!

Sweat, pain, and hard work won’t stop you.

Let’s go, champ!

Warm up

Перед началом тренировок

1. Lifting legs on pullup bar

2. Lifting legs on parallel bar

3. Superman

4. Scissors

5. Plank

1. Screeching

2. Plank in dinamic

3. Static on pull-up bar

4. «Book» (We reach out with our hands to our socks while lying on our back)

5. Scissors in static

3x15

1. Lifting legs on parallel bars

2. Screeching

3. Climber

4. Scissors in static

5. Plank

ABS and core workout

You can choose any workout and add it twice a week to your main workout.

ABS AND BACK MUSCLES ARE YOUR CORSET, INJURY PROTECTION AND YOUR STRENGTH!

Week 1

Squats with Jump to Max Height 3x10

2. Pistols (Single-Leg Squats) each leg, can be done with support

3. Lunges with bottle in Hands

4. Box Jumps

5. Step-ups on a Platform with Additional Weight (each leg)

6. Single-Leg Standing Calf Raises with Additional Weight

7. Wall Sit (maximum)

3х10

Chest + Triceps

Abs and Isometric Exercises

Classic Push-ups

2. Dips

3. Elevated Leg Push-ups

4.Behind-the-Back Bar Dips

5.Archer Push-ups

6.French Press from Bar

7.French Press with bottle

1. Pull-ups from Low Bar with Medium Pronated Grip

2. Wide-Grip Pull-ups

3. Close-Grip Pull-ups

4. Reverse Close-Grip Pull-ups from Low Bar

5. Bent Over Rows with Additional Weight

6. Bicep Curls with bottle Standing (alternating arms)

3х10

4х8

4х8

3х8

Add additional weight if possible (weight belt, backpack, or weighted vest)

3x8

Week 2

Abs and Isometric Exercises

1. Pull-ups Behind the Head

2. Bent Over Rows with bottle

3. Alternating Wide-Grip Pull-ups per arm

4. Close-Grip Pull-ups on Low Bar

5. Very Wide-Grip Pull-ups on Low Bar

6. Bicep Curls with Additional Weight Simultaneously

7. Reverse-Grip Pull-ups on Low Bar (emphasis on elbow flexion)

4х8

3х6

Chest + Triceps

1. Push-ups on Parallel Bars

2. One-Leg Elevated Push-Ups

3. Dips on Parallel Bars (without weight, lean the body forward as much as possible)

4. French Press from Bar

5. Tricep Kickbacks with bottle in Bent-Over Position

6. Push-Ups, 45 seconds down, 45 seconds up - if unable, reduce time

4х12

4х8

4x15

1. Weighted Squats

2. Pistols (Single-Leg Squats)

3. Walking Lunges with Weight (each leg)

4. Wall Sit 1x to failure (maximum)

5. Burpees with Squat and Clap

6. Standing Single-Leg Calf Raises with Weight

3х15

3х10

3х15

4x25

4x25

Week 3

1. Squats with Maximum Jumping Height

2. Sprint 30 meters

3. Walking Lunges with Additional Weight

4. Wide-Grip Pull-Ups Behind the Head

5. Reverse Medium-Grip Pull-Ups

6. Single-Arm Pull-Ups from Low Bar

4х6

3х8

Abs + Isometric

1. Close Reverse-Grip Pull-Ups (emphasis on biceps)

2. Pull-Ups on Low Bar with Elbow Flexion Emphasis (focus on biceps)

3. Bicep Curls with bottles

4. French Press from Bar

5. Dips Behind the Back on Parallel Bars

6. Tricep Kickbacks in Bent-Over Position

3х8

1. Dips on Parallel Bars

2. Dips on Parallel Bars, 20 seconds down, 20 seconds up (the duration under load may vary based on ability)

3. Archer Push-Ups

4. Elevated Leg Push-Ups on Parallel Bars with Wide Grip

5. Maximum Repetition Push-Ups from the Floor

3х12

4х8

4x15

4x8

3х12

4x20

3х6

Week 4

1. Plie Squats with Additional Weight between Legs (Wide Stance)

2. Step-ups on a Platform with Additional Weight

3. Romanian Deadlift with bottles

4. Stationary Lunges with Weight

5. Standing Calf Raises (Both Legs)

3х15

Chest + Triceps

Abs + Isometric

1. Superset 1: Dips on Parallel Bars 15 + Classic Push-Ups 20, 4 sets

2. Superset 2: Dips Behind the Back on Parallel Bars

3. Diamond Push-Ups 20 (4 sets)

4. French Press from Bar

5. Tricep Dips with Wide Grip on an Elevated Surface (emphasis on chest stretch) 4x12 (3 sec down, 1 sec up)

1. Very Wide-Grip Pull-Ups

2. Bent Over Rows with bottles

3. Single-Arm Pull-Ups from Low Bar

4. Pull-Ups Behind the Head

5. Reverse-Grip Pull-Ups on Low Bar with Emphasis on Elbow Flexion

4x12

4х6

4х7

4х6

Week 5

1. Squats with Maximum Jumping Height

2. Sprint

3. Walking Lunges with Additional Weight

4. Wide-Grip Pull-Ups

5. Reverse Medium-Grip Pull-Ups

6. Single-Arm Pull-Ups from Low Bar

4х6

4x8

Abs + Isometric

1. Close Straight-Grip Pull-Ups (emphasis on biceps and brachialis)

2. Pull-Ups on Low Bar (emphasis on elbow flexion / biceps)

3. Alternating Bicep Curls with bottles in Seated Position

4. French Press from Bar

5. Dips Behind the Back on Parallel Bars (legs elevated)

6. Overhead Tricep Extensions with bottles (or Backpack)

1. Dips on Parallel Bars

2. Dips on Parallel Bars, 20 seconds down, 20 seconds up (the duration under load may vary based on ability)

3. Push-Ups from the Floor with Narrow Hand Placement and Elevated Legs

4. Elevated Leg Push-Ups on Parallel Bars with Wide Grip

5. Push-Ups from Bar

4x15

4х6

3x6

4x15

3х8

3x6

Week 7

1. Reverse Lunges (each leg)

2. Squats with Jump to Max Height

3. Front Squats with Weight in Front (emphasis on negative repetitions, descend for 3 seconds)

4. Sumo Lunges

5. Sprint

6. Standing Calf Raises (Single Leg)

4х12

Chest + triceps

1. Dips + Push-Ups

2. Shoulder-Level Push-Ups

3. French Press Dips

4. Close-Grip Pull-Ups

5. Single-Arm French Press with Bottles

6. Max Rep Push-Ups

7. Plank in Push-Up Position with Shoulder Taps

4х12

1. Wide-Grip Pull-Ups Behind the Head

2. Scapular Retraction in Hanging Position

3. Alternating Medium-Grip Pull-Ups per arm

4. Close-Grip Pull-Ups on Low Bar

5. Bicep Curls with bottles (Seated, supination)

6. Controlled Bicep Curls (lower for 3 seconds)

4х12

4x12

3х10

3х15

3х10

Week 8

Abs + Isometric

Chest + triceps

1. Dips with Hands Elevated (sink chest down)

2. Push-Ups on Fingers

3. Dips on Parallel Bars (without weight, lean the torso forward)

4. Weighted Dips on Parallel Bars

5. French Press from Bar

6. Tricep Kickbacks in Bent-Over Position

7. Push-Ups, 45 seconds down, 45 seconds up - reduce time if needed

3х5

4x8

1.Squats with bottles on Shoulders

2. Sumo Squats with Bottles on Shoulders

3. Pistols (Single-Leg Squats)

4. Forward Lunges with Weight (each leg)

5. Wall Sit to failure

6. Burpees with Squat and Clap

7. Standing Calf Raises (Single Leg) with Additional Weight

1. Pull-Ups Behind the Head

2. Bent Over Rows with bottles

3. Alternating Medium-Grip Pull-Ups per arm

4. Wide-Grip Pull-Ups on Low Bar

5. Very Wide-Grip Pull-Ups on Low Bar

6. Alternating Bottles Rows for Biceps (seated, with one arm up)

7. Pull-ups on a low bar with a reverse grip (emphasis on elbow flexion)

3х5