To access this program, click the link below. MAKE A COPY OF THIS PROGRAM BY CLICKING "FILE" - "MAKE A COPY" in order to make edits and track your progress below the cells. Download the google sheets app for a more optimal experience!
docs.google.com/spreadsheets/...
This is a 5 day at-home strength training program. All muscle groups are hit and we will get stronger in all areas, however there is a focus on glutes, shoulders, and lats to create that hourglass shape. How to follow and progress are in the video from 0:15 to 5:10, there is also a "key" tab on the google doc sheet linked below. The "key" tab goes over key terminology as well as some FAQs. Exercise demos are also included in this video at 5:10 to the end.Any questions, comment below! THIS IS NOT A FOLLOW ALONG WORKOUT. This is an at-home strength program for you to perform and progress at your own pace and strength level!
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All Months: • Hourglass Strong Worko...
Optional Cardio Workouts: • Cardio: Fit by Larie
Optional Stretching/Recovery Videos: • Yoga & Stretching: FIT...
VIDEO BREAKDOWN
Explanation of Program: 0:15-5:10
Demos
Day 1: Full Lower & Abs 5:10-8:35
Day 2: Upper Body 8:35-12:15
Day 3: Full Lower & Abs 12:15-16:35
Day 4: Rest (optional stretching videos in google doc)
Day 5: Full Upper 16:35-20:35
Day 6: Full Lower and Abs 20:35-24:25
Day 7: Rest (optional stretching videos in google doc)
Google Doc: docs.google.com/spreadsheets/...
Let me know if you have any questions below. If you do not have access to a particular piece of equipment used in this video, let me know as well. Typically there will be an excellent alternative we can swap it out for. There will be a new program to follow starting May 1st! Month 5.
Program Key / FAQs
The first week should be an acclimation week to get used to the exercises and structure. Be conservative and keep form perfect. This does not mean easy.
Each succeeding week will be progressively more difficult and taxing than the last. Increase the weight and/or reps week to week by small increments.
The letters refer to the order or exercises. Supersets are indicated by letters with numbers attached i.e. A1 and A2 are supersets. If you are unable to superset no worries, perform A1 first then A2 next.
On exercises where repetitions decrease, aim to increase the weight selection from the prior set.
Record weights and reps for all exercises underneath the training block to track your progress. (example: A1: 90x15, 100x12, 105x10 etc). Record your sets and any notes in the cells below the training program. This will enable you to progressively get better. If you don't record, it's easy to pick up the same weights over and over and over again. We want to slowly increase your weight increment week to week. By week 5, you should be up in weight selections if youre doing this consistently.
AMRAP means "as many reps as possible." Go until you cant do it with perfect form. Example: On a bicep curl I can only get my 15th, I've "failed" at 14 reps. Failing isn't a bad thing, it's a good thing. It means we are making the muscles change.
RIR refers to reps in reserve. If you can do a set of 10 with a given weight but you're supposed to leave 3RIR, you would stop at 7. Reps are also allowed to decrease as fatigue rises through accumulating sets. An example would be 4x8-12 (3RIR) with reps of 12/11/11/9. If you're confused about this, just ask for clarification.
RPE refers to rate of perceived exertion. If you're to do a set at 9RPE then it should feel like an 9/10 on an effort scale with 10 being the hardest thing you've ever done.
Tempo: Tempo:XXXX First number:eccentric, Second number:transition from E to C: Third number: Concentric Fourth number: Transition from C to E. If tempo is not mentioned, perform at a normal controlled tempo.
Rest periods will not be moderated in this phase. Take as long as you need to perform at your best during the next set unless specified otherwise.
If you have any questions, please leave a comment below the youtube video with your question and I will respond as soon as possible.
Follow Along Workout Programs
Advanced 30 Day Program: • Advanced At-Home Stren...
Month 5: • Month Five: 30 Day Str...
Equipment/ Clothing used: www.amazon.com/shop/fitbylari...
Music licensed through epidemic sound and sound stripe