Home Gym Protocol
4-day minimal equipment protocol. Pull-up bar, dumbbell/kettlebell, bands.
30-45 minutes per session.
Workouts
Day 1
Upper Body
Chest, back, shoulders, arms, and rotational core
35 min
Day 2
Lower Body
Quads, glutes, hamstrings, unilateral balance, core
35 min
Day 3
Full Body
Strength + conditioning + rotation
40 min
Day 4
Pull & Conditioning
Pull strength, back thickness, grip, conditioning
40 min
Circuit
Full Body Circuit
Cardio, legs, core
45 min