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build_muscle · habit · beginner

Home Training

by Andrey Skoromny

No-gym 4-week program for full-body training at home with a chair, mat, and adjustable resistance (bands or light dumbbells).

See pricing

Structure

Mesocycle 1

4 cycles
day 1
Day 1
day 2
Day 2
day 3
Day 3
day 4
Day 4
day 5
Day 5
day 6
Day 6
day 7
Day 7
day 8
Day 8

Sample session

7 exercises · 56 min · ~280 kcal

A peek inside Day 1 of Home Training. Tap any exercise to watch the form-cue clip — the same demo your coach surfaces during the session.

01 · general

Alternating push-ups

Поочередные отжимания от пола

4x20 · RPE 1

02 · general

Push-ups with chair support

Отжимания от пола с упором на стул

4x20 · RPE 2

03 · general

Floor press with glute bridge

Жим отягощений на полу с подъемом таза

4x20 · RPE 3

04 · general

Weighted Russian twists

Вращения с отягощением

4x20 · RPE 4

ready when you are

Start Home Training free.

14 days. Cancel any time. We'll set up the calendar; you just show up.

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