Name: The Home Gym Warrior

Date: Phase 1- Day 1

Week 1

Week 2

Week 3

Week 4

1a) Dumbbell Squat

Sets: 2
Reps: 15-20
Rest: 120
Note:

1b) Blast Strap or

Weighted Pushup
Sets: 2
Reps: 15-20
Rest: 120

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Note:

2) 1 Arm Elbow Out

Dumbbell Row
Sets: 2
Reps: 15-20
Rest: 120
Note:

3) 1 Arm Dumbbell
Shrug
Sets: 2
Reps: 15-20
Rest: 120
Note:

4) Calves, Neck or Grip

Work
Sets: 2
Reps: 15-20
Rest: 90
Note:

Name: The Home Gym Warrior

Date: Phase 1- Day 2

Week 1

1) 12 Dumbbell Step
Up
Sets: 2
Reps: 10-12
Rest: 120

Week 2

Week 3

Week 4

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Note:

2) Dumbbell Upright
Row
Sets: 2
Reps: 10-12
Rest: 120
Note:

3a) 30 Incline
Dumbbell Press
Sets: 2
Reps: 10-12
Rest: 90
Note:

3b) Bent Over Lateral

Raise
Sets: 2
Reps: 10-12
Rest: 90
Note:

4) Calves, Neck or Grip

Work
Sets: 2
Reps: 12-15
Rest: 90
Note:

Name: The Home Gym Warrior

Date: Phase 1- Day 3

Week 1

Week 2

Week 3

Week 4

1) Dumbbell Swing
Sets: 2
Reps: 8-10
Rest: 120
Note:

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2) Dumbbell Split Squat

Sets: 2
Reps: 8-10
Rest: 120
Note:

3a) Dumbbell Floor

Press
Sets: 2
Reps: 8-10
Rest: 90
Note:

3b) Bent Over Palms In

Dumbbell Row
Sets: 2
Reps: 8-10
Rest: 90
Note:

4) Calves, Neck or Grip

Work
Sets: 2
Reps: 10-12
Rest: 90
Note:

Name: The Home Gym Warrior

Date: Phase 2- Day 1

Week 1

1) Dumbbell Hang
Clean
Sets: 2
Reps: 8-10
Rest: 120

Week 2

Week 3

Week 4

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Note:

2a) Dumbbell Reverse

Lunge
Sets: 2
Reps: 8-10
Rest: 100
Note:

2b) Flat Dumbbell

Press
Sets: 2
Reps: 8-10
Rest: 100
Note:

3) Bent Over Lateral

Raise
Sets: 2
Reps: 8-10
Rest: 90
Note:

4) Calves, Neck or Grip

Work
Sets: 2
Reps: 12-15
Rest: 90
Note:

Name: The Home Gym Warrior

Date: Phase 2 Day 2

Week 1

1) 14 Dumbbell Step
Up
Sets: 2
Reps: 6-8
Rest: 120

Week 2

Week 3

Week 4

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Note:

2a) Dumbbell
Romanian Dead Lift
Sets: 2
Reps: 6-8
Rest: 100
Note:

2b) 45 Incline
Dumbbell Press
Sets: 2
Reps: 6-8
Rest: 100
Note:

3) Pronated 30 Incline
Dumbbell Row
Sets: 2
Reps: 6-8
Rest: 120
Note:

4) Calves, Neck or Grip

Work
Sets: 2
Reps: 10-12
Rest: 90
Note:

Name: The Home Gym Warrior

Date: Phase 2- Day 3

Week 1

Week 2

Week 3

Week 4

1) Dumbbell Snatch
Sets: 2
Reps: 5-7
Rest: 120
Note:

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2) Single Leg Squat

Sets: 2
Reps: 5-7
Rest: 120
Note:

3a) Standing Dumbbell

Military Press
Sets: 2
Reps: 5-7
Rest: 100
Note:

3b) 1 Arm Elbow In

Dumbbell Row
Sets: 2
Reps: 5-7
Rest: 100
Note:

4) Calves, Neck or Grip

Work
Sets: 2
Reps: 8-10
Rest: 90
Note:

Name: The Home Gym Warrior

Date: Phase 3- Day 1

Week 1

1) Dumbbell Romanian
Dead Lift
Sets: 2
Reps: 11-13
Rest: 120

Week 2

Week 3

Week 4

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Note:

2a) Band Resisted

Pushup
Sets: 2
Reps: 11-13
Rest: 100
Note:

2b) Band Pull Apart

Sets: 2
Reps: 11-13
Rest: 100
Note: hold for 3 seconds in
contracted position

3) Dumbbell Shrug
Sets: 2
Reps: 11-13
Rest: 120
Note:

4) Calves, Neck or Grip

Work
Sets: 2
Reps: 15-20
Rest: 90
Note:

Name: The Home Gym Warrior

Date: Phase 3- Day 2

Week 1

1a) 30 Incline Palms In

Dumbbell Row
Sets: 2
Reps: 9-11
Rest: 90

Week 2

Week 3

Week 4

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Note:

1b) Back Foot Elevated

Dumbbell Split Squat
Sets: 2
Reps: 9-11
Rest: 90
Note:

2a) 45 Incline
Dumbbell Press
Sets: 2
Reps: 9-11
Rest: 90
Note:

2b) Standing Dumbbell

Curl
Sets: 2
Reps: 9-11
Rest: 90
Note:

4) Calves, Neck or Grip

Work
Sets: 2
Reps: 12-15
Rest: 90
Note:

Name: The Home Gym Warrior

Date: Phase 3 Day 3

Week 1

Week 2

Week 3

Week 4

1) Dumbbell High Pull

Sets: 2
Reps: 7-9
Rest: 120
Note:

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2) Dumbbell Lunge
Sets: 2
Reps: 7-9
Rest:120
Note:

3a) Dumbbell Floor

Press
Sets: 2
Reps: 7-9
Rest: 90
Note:

3b) Pronated Bent Over

Dumbbell Row
Sets: 2
Reps: 7-9
Rest: 90
Note:

4) Calves, Neck or Grip

Work
Sets: 2
Reps: 8-10
Rest: 90
Note:

Name: The Home Gym Warrior

Date: Phase 4 Day 1

Week 1

Week 2

Week 3

Week 4

1) 1 Leg Bench Squat

Sets: 2
Reps: 8-10
Rest: 120
Note:

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2) Dumbbell Swing
Sets: 2
Reps: 8-10
Rest: 120
Note:

3a) Standing Dumbbell

Military Press
Sets: 2
Reps: 8-10
Rest: 100
Note:

3b) Bent Over Lateral

Raise
Sets: 2
Reps: 8-10
Rest: 100
Note:

4) Calves, Neck or Grip

Work
Sets: 2
Reps: 10-12
Rest: 100
Note:

Name: The Home Gym Warrior

Date: Phase 4 Day 2

Week 1

Week 2

Week 3

Week 4

1) Dumbbell Dead Lift

Sets: 2
Reps: 5-7
Rest: 180
Note:

2a) 30 Incline
Dumbbell Press
Sets: 2
Reps: 5-7
Rest: 100

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Note:

2b) 45 Incline Palms In

Dumbbell Row
Sets: 2
Reps: 5-7
Rest: 100
Note:

3) Dumbbell Shrug
Sets: 2
Reps: 6-8
Rest: 120
Note:

4) Calves, Neck or Grip

Work
Sets: 2
Reps: 8-10
Rest: 100
Note:

Name: The Home Gym Warrior

Date: Phase 4 Day 3

Week 1

Week 2

Week 3

Week 4

1) Single Leg Squat

Sets: 3
Reps: 3-5
Rest: 120
Note:

2a) Flat Dumbbell

Press
Sets: 3
Reps: 3-5
Rest: 120

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Note:

2b) 1 Arm Elbow In

Dumbbell Row
Sets: 3
Reps: 3-5
Rest: 120
Note:

3) Standing Dumbbell
Curl
Sets: 2
Reps: 5-6
Rest: 100
Note:

4) Calves, Neck or Grip

Work
Sets: 2
Reps: 6-8
Rest: 90
Note: