Advanced Home Program

Google Sheet Workout Export

By Christopher Stone

Experience Advanced (3+ years)
Time 46 minutes/day | 6 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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40%

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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Description




ExerciseSetsRepsRest
1.Bodyweight Jump Squat
4 sets6 reps60s
2.Hand Stand Push-Up

See Exercise Notes

4 sets6 reps60s
3.Bulgarian Split Squat on Chair
4 sets6 reps60s
4.Plank Tuck Jumps
4 sets6 reps60s
5.Bear Crawl
4 sets20s60s

ExerciseSetsRepsRest
1.Lateral Shuffle
4 sets6 reps60s
2.Bench Dip

See Exercise Notes

4 sets6 reps60s
3.Glute Bridge Hamstring Walkout
4 sets6 reps60s
4.Aleknas
4 sets6 reps60s
5.Hindu Squat

See Exercise Notes

4 sets20s60s

ExerciseSetsRepsRest
1.Scissors Jump
4 sets10 reps60s
2.Clapping Pushup
4 sets10 reps60s
3.Single-leg Hip Thrust
4 sets10 reps60s
4.Side Crunch
4 sets10 reps60s
5.Side Kick Through
4 sets20s60s

ExerciseSetsRepsRest
1.Bodyweight Jump Squat
4 sets6 reps60s
2.Hand Stand Push-Up

See Exercise Notes

4 sets6 reps60s
3.Bulgarian Split Squat on Chair
4 sets6 reps60s
4.Plank Tuck Jumps
4 sets6 reps60s
5.Bear Crawl
4 sets20s60s

ExerciseSetsRepsRest
1.Lateral Shuffle
4 sets6 reps60s
2.Bench Dip

See Exercise Notes

4 sets6 reps60s
3.Glute Bridge Hamstring Walkout
4 sets6 reps60s
4.Aleknas
4 sets6 reps60s
5.Hindu Squat

See Exercise Notes

4 sets20s60s

ExerciseSetsRepsRest
1.Scissors Jump
4 sets10 reps60s
2.Clapping Pushup
4 sets10 reps60s
3.Single-leg Hip Thrust
4 sets10 reps60s
4.Side Crunch
4 sets10 reps60s
5.Side Kick Through
4 sets20s60s

Date Created: 3/30/2020, UTC


Last Updated: 9/12/2020, UTC





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