Hey

Hi, my team and I have done everything to make sure that your upcoming two months are filled with strength, health, and progress through home workouts.

Don't hesitate, buddy!

Sweat, pain, and hard work won't stop you.

Let's go, champ!

Vladimir Shmondenko
Strength test

Strength Test

Important: Before starting the exercises, we do a strength test to track the results.

On the same day, or preferably the next day, start the workouts.

  • Pull-ups 1 set of maximum reps
  • Rest for 15 minutes
  • Parallel bar dips, 1 set of maximum reps
  • Rest for 20 minutes
  • Push-ups, 1 round of maximum reps

Week 1

Monday
Legs
  1. 1. Pistol squats (each leg) can be done with support3x12
  2. 2. Box jumps3x10
  3. 3. Step-ups with additional weight on an elevation (each leg)3x14
  4. 4. Standing calf raises with additional weight on one leg4x20
  5. 5. Chair pose1x max
Wednesday
Back + Biceps
  1. 1. Wide-grip pull-ups3x10
  2. 2. Reverse-grip pull-ups3x8
  3. 3. Low bar pull-ups3x8
  4. 4. Reverse narrow grip low bar pull-ups3x8
Friday
Chest + Triceps
  1. 1. Dips3x10
  2. 2. Elevated feet push-ups3x12
  3. 3. Close-grip push-ups3x12
  4. 4. Archer push-ups3x10
  5. 5. French press3x8
Saturday
Abs + Static
  1. 1. Hanging leg raises3x12
  2. 2. Leg raises on parallel bars3x12
  3. 3. Crunches3x20
  4. 4. Plank2x MAX

Final test of strength

Wednesday
Final test of strength
  1. 1. Pull-ups 1 set to max reps1x Max
  2. 2. Dips on parallel bars 1 set to max reps1x Max
  3. 3. Push-ups from the floor 1 set to max reps1x Max

Rest for 15 minutes

Rest for 20 minutes