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    Home Training: Go One More™

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    tribb94
    The document provides a 3 day home training program that focuses on chest, triceps, and back on day 1, lower body on day 2, and back and core on day 3. Each day includes bodyweight exercises like pushups, squats, and planks that can be done without equipment for a full body workout. The workouts are designed to be completed twice a week.

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    © All Rights Reserved
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    Home Training: Go One More™

    Uploaded by

    tribb94
    34 views5 pages
    The document provides a 3 day home training program that focuses on chest, triceps, and back on day 1, lower body on day 2, and back and core on day 3. Each day includes bodyweight exercises like pushups, squats, and planks that can be done without equipment for a full body workout. The workouts are designed to be completed twice a week.

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    BPN Training at home 2020

    Original Title

    BPNTrainingAtHome2020

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    The document provides a 3 day home training program that focuses on chest, triceps, and back on day 1, lower body on day 2, and back and core on day 3. Each day includes bodyweight exercises like pushups, squats, and planks that can be done without equipment for a full body workout. The workouts are designed to be completed twice a week.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    34 views5 pages

    Home Training: Go One More™

    Uploaded by

    tribb94
    The document provides a 3 day home training program that focuses on chest, triceps, and back on day 1, lower body on day 2, and back and core on day 3. Each day includes bodyweight exercises like pushups, squats, and planks that can be done without equipment for a full body workout. The workouts are designed to be completed twice a week.

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    © All Rights Reserved
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    You are on page 1of 5

    HOME TRAINING

    GO ONE MORE™

    WWW.BPNSUPPS.COM
    WELCOME
    WE HAVE CREATED THE BARE PERFORMANCE NUTRITION
    HOME TRAINING PLAN SO THAT YOU CAN MAINTAIN A LEVEL
    OF FITNESS EVEN DURING TIMES AWAY FROM A GYM OR
    WEIGHT TRIANING EQUIPMENT.

    HERE YOU WILL FIND THREE DAYS OF WORKOUTS THAT CAN


    BE COMPLETED TWICE A WEEK FOR A TOTAL OF SIX
    TRAINING SESSIONS.

    TAKE REST PERIODS AS NEEDED IN BETWEEN SETS UNLESS


    OTHERWISE STATED WITHIN THE PROGRAM.

    ENJOY!

    WWW.BPNSUPPS.COM
    HOME TRAINING
    GO ONE MORE™

    DAY 1: CHEST & TRICEPS

    - PUSH UPS, 3 SETS OF 5 REPS


    - PUSH UPS, 1 SET TO FAILURE
    - PUSH UPS, 4 SETS OF 20-25 REPS

    - BODYWEIGHT DIPS, 1 SET OF 5 REPS


    - BODYWEIGHT DIPS, 1 SET TO FAILURE
    - BODYWEIGHT DIPS, 4 SETS OF 20-25 REPS

    - SHOULDER PRESS PUSH UPS, 1 SET OF 5 REPS


    - SHOULDER PRESS PUSH UPS, 1 SET TO FAILURE
    - SHOULDER PRESS PUSH UPS, 4 SETS OF 10-15 REPS

    - 3 MILE RUN

    WWW.BPNSUPPS.COM
    HOME TRAINING
    GO ONE MORE™

    DAY 2: LOWER BODY

    - BODYWEIGHT SQUATS, 3 SETS OF 5 REPS


    - BODYWEIGHT SQUATS, 1 SET OF 50 REPS
    - BODYWEIGHT SQUATS, 4 SETS OF 25 REPS

    - WALKING LUNGES, 6 SETS OF 50 REPS


    *EACH REP IS WHEN ONE LEG HITS THE
    GROUND SO EACH LEG GETS 25 STEPS PER SET

    - CARDIO
    * 5 X THE FOLLOWING MOVEMENTS FOR TIME

    1. 400 METER SPRINT


    2. 15 BURPEES
    3. 25 CORE PULSE UPS
    4. 15 BODYWEIGHT SQUATS

    WWW.BPNSUPPS.COM
    HOME TRAINING
    GO ONE MORE™

    DAY 3: BACK & CORE

    - PLANK + PUSH UP SUPERSET (4 SETS)


    *2 MINUTE PLANK
    *20 PUSH UPS
    * NO REST IN BETWEEN

    - PULL UPS, 4 SETS TO FAILURE


    *IF YOU DO NOT HAVE A PULL UP BAR
    YOU CAN USE A DOOR FRAME, TREE OR FIND
    A LOCAL PARK WITH A BAR

    - CORE SUPERSET, 4 SETS FOR TIME

    *20 CORE PULSE UPS


    *20 CRUNCHES
    *1 MINUTE PLANK

    - 3 MILE RUN

    WWW.BPNSUPPS.COM

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