Day 1 · 35 min
Upper Body
Chest, back, shoulders, arms, and rotational core
Pull-up Bar
Kettlebell/Dumbbell
Bands
Warm-up
Primary Strength
Beginner
Intermediate
Advanced
Secondary Strength
Choose ONE exercise per category
Horizontal Pull
Horizontal Press
Vertical Press
3 rounds · 45-60 sec rest
Accessory Arms
2 rounds
Core & Rotation
Finisher
Choose one
- Push-up Ladder — 2-4-6-8-10
- Max Hang — Hold as long as possible
- Band Row Burnout — Non-stop
Alternatives for
No alternatives found for this exercise.
Back to the full home gym protocol.