home programs
PROGRAM // HOME 001
HOME // ANYWHERE
General fitness and strength
Beginner–Intermediate · Home / Anywhere · 3 workouts (+ optional movement days)
Build strength, muscle and general fitness when a full gym isn't available. Real training — not a lesser version.
Who it's for
No gym? Who cares. You want to get fitter and stronger from your lounge room.
What you'll work on
- Full-body strength
- Fitness
- Building a routine
- Experience
- Beginner–Intermediate
- Training location
- Home / Anywhere
- Days / frequency
- 3 workouts (+ optional movement days)
- Session length
- 30–45 min
- Duration
- 8 weeks
- Equipment
- Bodyweight. Dumbbells, a band or a bench if you've got them.
Your equipment
Not set yet
Training order
Full Body A → Full Body B → Full Body C
Days are suggestions, not rules. Train the next workout in the sequence whenever you're ready.
Progression // Reps → control → harder variation
- Build reps inside the range with clean, controlled technique.
- Once every set hits the top of the range, don't just chase more reps — make it harder.
- Harder variation, more range, slower lowering, or added load if you have it.
Recovery
Rough day? Choose Reduce Volume. The main movements stay, optional and accessory work drops.