Advanced Home Program

By Christopher Stone

Experience

Advanced (3+ years)

Days per week

6 days

Time

55 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Increase Stamina (Female | Male)

Tone Body (Female | Male)

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 intensi

Source

myworkouts

Equipment

Bench, Bodyweight, Chair

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

55 minutes

Genders

Female, Male

Days per week

6 days

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Increase Stamina (Female | Male)

Tone Body (Female | Male)

Description

Equipment

Bench, Bodyweight, Chair

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Muscle Group(s): None...

Day 5: Muscle Group(s): None...

Day 6: Muscle Group(s): None...

Day 7: Rest

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	6 reps	60s
2. Hand Stand Push-Up ▶	4 sets	6 reps	60s	Do it on a wall
3. Bulgarian Split Squat on High Bench (chair) ▶	4 sets	6 reps	60s
4. Plank Tuck Jumps ▶	4 sets	6 reps	60s
5. Bear Crawl ▶	4 sets	20s	60s

Day 2

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Exercise	Sets	Reps	Rest	Notes
1. Lateral Shuffle ▶	4 sets	6 reps	60s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	6 reps	60s	Feet Elevated & Eccentric
3. Glute Bridge Hamstring Walkout ▶	4 sets	6 reps	60s
4. Aleknas Aleknas by Strength & Conditioning Education	4 sets	6 reps	60s
5. Hindu Squat ▶	4 sets	20s	60s	Half Hindus

Day 3

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Exercise	Sets	Reps	Rest
1. Scissors Jump ▶	4 sets	10 reps	60s
2. Clapping Pushup ▶	4 sets	10 reps	60s
3. Single-leg Hip Thrust Single Leg Hip Thrusts by Avid Fitness	4 sets	10 reps	60s
4. Side Crunch Side Crunches by Elite Men's Guide	4 sets	10 reps	60s
5. Kick Sits ▶	4 sets	20s	60s

Day 4

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Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	6 reps	60s
2. Hand Stand Push-Up ▶	4 sets	6 reps	60s	Do it on a wall
3. Bulgarian Split Squat on High Bench (chair) ▶	4 sets	6 reps	60s
4. Plank Tuck Jumps ▶	4 sets	6 reps	60s
5. Bear Crawl ▶	4 sets	20s	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Lateral Shuffle ▶	4 sets	6 reps	60s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	6 reps	60s	Feet Elevated & Eccentric
3. Glute Bridge Hamstring Walkout ▶	4 sets	6 reps	60s
4. Aleknas Aleknas by Strength & Conditioning Education	4 sets	6 reps	60s
5. Hindu Squat ▶	4 sets	20s	60s	Half Hindus

Day 6

Scroll to top

Exercise	Sets	Reps	Rest
1. Scissors Jump ▶	4 sets	10 reps	60s
2. Clapping Pushup ▶	4 sets	10 reps	60s
3. Single-leg Hip Thrust Single Leg Hip Thrusts by Avid Fitness	4 sets	10 reps	60s
4. Side Crunch Side Crunches by Elite Men's Guide	4 sets	10 reps	60s
5. Kick Sits ▶	4 sets	20s	60s

Week 2

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	8 reps	60s
2. Hand Stand Push-Up ▶	4 sets	8 reps	60s	Do it on a wall
3. Bulgarian Split Squat on High Bench (chair) ▶	4 sets	8 reps	60s
4. Plank Tuck Jumps ▶	4 sets	8 reps	60s
5. Bear Crawl ▶	4 sets	30s	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Lateral Shuffle ▶	4 sets	8 reps	60s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	8 reps	60s	Feet Elevated & Eccentric
3. Glute Bridge Hamstring Walkout ▶	4 sets	8 reps	60s
4. Aleknas Aleknas by Strength & Conditioning Education	4 sets	8 reps	60s
5. Hindu Squat ▶	4 sets	30s	60s	Half Hindus

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Scissors Jump ▶	4 sets	8 reps	60s
2. Clapping Pushup ▶	4 sets	8 reps	60s
3. Single-leg Hip Thrust Single Leg Hip Thrusts by Avid Fitness	4 sets	8 reps	60s
4. Side Crunch Side Crunches by Elite Men's Guide	4 sets	8 reps	60s
5. Kick Sits ▶	4 sets	30s	60s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	8 reps	60s
2. Hand Stand Push-Up ▶	4 sets	8 reps	60s	Do it on a wall
3. Bulgarian Split Squat on High Bench (chair) ▶	4 sets	8 reps	60s
4. Plank Tuck Jumps ▶	4 sets	8 reps	60s
5. Bear Crawl ▶	4 sets	30s	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Lateral Shuffle ▶	4 sets	8 reps	60s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	8 reps	60s	Feet Elevated & Eccentric
3. Glute Bridge Hamstring Walkout ▶	4 sets	8 reps	60s
4. Aleknas Aleknas by Strength & Conditioning Education	4 sets	8 reps	60s
5. Hindu Squat ▶	4 sets	30s	60s	Half Hindus

Day 6

Scroll to top

Exercise	Sets	Reps	Rest
1. Scissors Jump ▶	4 sets	8 reps	60s
2. Clapping Pushup ▶	4 sets	8 reps	60s
3. Single-leg Hip Thrust Single Leg Hip Thrusts by Avid Fitness	4 sets	8 reps	60s
4. Side Crunch Side Crunches by Elite Men's Guide	4 sets	8 reps	60s
5. Kick Sits ▶	4 sets	30s	60s

Week 3

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	10 reps	60s
2. Hand Stand Push-Up ▶	4 sets	10 reps	60s	Do it on a wall
3. Bulgarian Split Squat on High Bench (chair) ▶	4 sets	10 reps	60s
4. Plank Tuck Jumps ▶	4 sets	10 reps	60s
5. Bear Crawl ▶	4 sets	45s	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Lateral Shuffle ▶	4 sets	10 reps	60s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	10 reps	60s	Feet Elevated & Eccentric
3. Glute Bridge Hamstring Walkout ▶	4 sets	10 reps	60s
4. Aleknas Aleknas by Strength & Conditioning Education	4 sets	10 reps	60s
5. Hindu Squat ▶	4 sets	45s	60s	Half Hindus

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Scissors Jump ▶	4 sets	10 reps	60s
2. Clapping Pushup ▶	4 sets	10 reps	60s
3. Single-leg Hip Thrust Single Leg Hip Thrusts by Avid Fitness	4 sets	10 reps	60s
4. Side Crunch Side Crunches by Elite Men's Guide	4 sets	10 reps	60s
5. Kick Sits ▶	4 sets	45s	60s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	10 reps	60s
2. Hand Stand Push-Up ▶	4 sets	10 reps	60s	Do it on a wall
3. Bulgarian Split Squat on High Bench (chair) ▶	4 sets	10 reps	60s
4. Plank Tuck Jumps ▶	4 sets	10 reps	60s
5. Bear Crawl ▶	4 sets	45s	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Lateral Shuffle ▶	4 sets	10 reps	60s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	10 reps	60s	Feet Elevated & Eccentric
3. Glute Bridge Hamstring Walkout ▶	4 sets	10 reps	60s
4. Aleknas Aleknas by Strength & Conditioning Education	4 sets	10 reps	60s
5. Hindu Squat ▶	4 sets	45s	60s	Half Hindus

Day 6

Scroll to top

Exercise	Sets	Reps	Rest
1. Scissors Jump ▶	4 sets	10 reps	60s
2. Clapping Pushup ▶	4 sets	10 reps	60s
3. Single-leg Hip Thrust Single Leg Hip Thrusts by Avid Fitness	4 sets	10 reps	60s
4. Side Crunch Side Crunches by Elite Men's Guide	4 sets	10 reps	60s
5. Kick Sits ▶	4 sets	45s	60s

Week 4

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	12 reps	90s
2. Hand Stand Push-Up ▶	4 sets	12 reps	90s	Do it on a wall
3. Bulgarian Split Squat on High Bench (chair) ▶	4 sets	12 reps	90s
4. Plank Tuck Jumps ▶	4 sets	12 reps	90s
5. Bear Crawl ▶	4 sets	60s	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Lateral Shuffle ▶	4 sets	10 reps	60s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	10 reps	60s	Feet Elevated & Eccentric
3. Glute Bridge Hamstring Walkout ▶	4 sets	10 reps	60s
4. Aleknas Aleknas by Strength & Conditioning Education	4 sets	10 reps	60s
5. Hindu Squat ▶	4 sets	45s	60s	Half Hindus

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Scissors Jump ▶	4 sets	10 reps	60s
2. Clapping Pushup ▶	4 sets	10 reps	60s
3. Single-leg Hip Thrust Single Leg Hip Thrusts by Avid Fitness	4 sets	10 reps	60s
4. Side Crunch Side Crunches by Elite Men's Guide	4 sets	10 reps	60s
5. Kick Sits ▶	4 sets	45s	60s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	10 reps	60s
2. Hand Stand Push-Up ▶	4 sets	10 reps	60s	Do it on a wall
3. Bulgarian Split Squat on High Bench (chair) ▶	4 sets	10 reps	60s
4. Plank Tuck Jumps ▶	4 sets	10 reps	60s
5. Bear Crawl ▶	4 sets	45s	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Lateral Shuffle ▶	4 sets	10 reps	60s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	10 reps	60s	Feet Elevated & Eccentric
3. Glute Bridge Hamstring Walkout ▶	4 sets	10 reps	60s
4. Aleknas Aleknas by Strength & Conditioning Education	4 sets	10 reps	60s
5. Hindu Squat ▶	4 sets	45s	60s	Half Hindus

Day 6

Scroll to top

Exercise	Sets	Reps	Rest
1. Scissors Jump ▶	4 sets	10 reps	60s
2. Clapping Pushup ▶	4 sets	10 reps	60s
3. Single-leg Hip Thrust Single Leg Hip Thrusts by Avid Fitness	4 sets	10 reps	60s
4. Side Crunch Side Crunches by Elite Men's Guide	4 sets	10 reps	60s
5. Kick Sits ▶	4 sets	45s	60s

Advanced Home Program

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Week 2

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Week 3

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Week 4

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

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