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Advanced Home Program

By Christopher Stone

Experience
Advanced (3+ years)
Time
55 minutes/day | 6 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Increase Stamina, Tone Body
Equipment
Bench, Bodyweight, Chair
Statistics
Average Cardio Intensity
40%
Average Exertion
50%
Description

The final home program of the mini-series is the advanced program which follows directly on from the intermediate program. Once again, this program sees a step-up in terms of the difficult and intensity of the exercises and increases the frequency from four to six sessions per week - there are three sessions that are to be performed twice per week. To increase the intensity of training, the advanced program uses five exercises rather than four. All of these changes will keep you moving in the right direction as you continue to build raw strength. The incremental progressions in sets and reps is the same as the beginner and intermediate plan - starting at 4 x 6 and working up to 4 x 12.

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Day 1

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Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
1. Bodyweight Jump Squat
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Hand Stand Push-Up demonstrationPlay Hand Stand Push-Up demonstration
2. Hand Stand Push-Up
4 sets, 6 reps, (rest 60s)
Do it on a wall
Show Alternative Exercises
Bulgarian Split Squat on High Bench (chair)▶
3. Bulgarian Split Squat on High Bench (chair)
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Plank Tuck Jumps▶
4. Plank Tuck Jumps
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Bear Crawl▶
5. Bear Crawl
4 sets, 20s, (rest 60s)
Show Alternative Exercises

Day 2

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Lateral Shuffle▶
1. Lateral Shuffle
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
2. Bench Dip
4 sets, 6 reps, (rest 60s)
Feet Elevated & Eccentric
Show Alternative Exercises
Glute Bridge Hamstring Walkout demonstrationPlay Glute Bridge Hamstring Walkout demonstration
3. Glute Bridge Hamstring Walkout
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Aleknas demonstrationPlay Aleknas demonstration
4. Aleknas
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Hindu Squat demonstrationPlay Hindu Squat demonstration
5. Hindu Squat
4 sets, 20s, (rest 60s)
Half Hindus
Show Alternative Exercises

Day 3

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Scissors Jump▶
1. Scissors Jump
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Clapping Pushup▶
2. Clapping Pushup
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Single-leg Hip Thrust demonstrationPlay Single-leg Hip Thrust demonstration
3. Single-leg Hip Thrust
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Side Crunch demonstrationPlay Side Crunch demonstration
4. Side Crunch
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Kick Sits▶
5. Kick Sits
4 sets, 20s, (rest 60s)
Show Alternative Exercises

Day 4

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Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
1. Bodyweight Jump Squat
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Hand Stand Push-Up demonstrationPlay Hand Stand Push-Up demonstration
2. Hand Stand Push-Up
4 sets, 6 reps, (rest 60s)
Do it on a wall
Show Alternative Exercises
Bulgarian Split Squat on High Bench (chair)▶
3. Bulgarian Split Squat on High Bench (chair)
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Plank Tuck Jumps▶
4. Plank Tuck Jumps
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Bear Crawl▶
5. Bear Crawl
4 sets, 20s, (rest 60s)
Show Alternative Exercises

Day 5

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Lateral Shuffle▶
1. Lateral Shuffle
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
2. Bench Dip
4 sets, 6 reps, (rest 60s)
Feet Elevated & Eccentric
Show Alternative Exercises
Glute Bridge Hamstring Walkout demonstrationPlay Glute Bridge Hamstring Walkout demonstration
3. Glute Bridge Hamstring Walkout
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Aleknas demonstrationPlay Aleknas demonstration
4. Aleknas
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Hindu Squat demonstrationPlay Hindu Squat demonstration
5. Hindu Squat
4 sets, 20s, (rest 60s)
Half Hindus
Show Alternative Exercises

Day 6

Scroll to top

Scissors Jump▶
1. Scissors Jump
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Clapping Pushup▶
2. Clapping Pushup
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Single-leg Hip Thrust demonstrationPlay Single-leg Hip Thrust demonstration
3. Single-leg Hip Thrust
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Side Crunch demonstrationPlay Side Crunch demonstration
4. Side Crunch
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Kick Sits▶
5. Kick Sits
4 sets, 20s, (rest 60s)
Show Alternative Exercises

Date Created: 3/30/2020, UTC


Last Updated: 9/12/2020, UTC

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