Home Gym Full Body Split

Program Description

No fuss, full body split for home gym. How it works: I put together a full body program based on Ryan Fischer's approach to full body training. I organized things in a way that minimizes having to move things around too much in the rack or on the cable columns, if available. I am using Alan Thrall's approach of his most recent program, the 5 day strongman, in that I am not expecting to do all 5 workouts in a week's time. Rather, the weeks are "Rounds". Round 1 is Week 1, Round 2 is Week 2, so on and so forth. You start with Day 1 and run the days until you complete Day 5, then move to Round 2. So, on weeks where you can train more, you can train up to 5 days. On weeks where you are pressed for time, and can only get a couple of workouts in, you have some freedom to do less. I included supersets to minimize time, but these are not necessary. Day 5 is a bit of a catch all day. If not interested in the exercises, this can be skipped and only use Days 1-4 for rotation. This is intended to help people like myself who struggle with following a strict program and getting discouraged to be able to maintain a steady lifting schedule that works for them during life's crazy times (busy at work, kids, sickness/death in family, etc). Cardio is up to you. Find a mode you enjoy and do it. Whether you have an air bike, you like rucking/walking, jump rope, BJJ, or running, try to get these in during the days you are not lifting. Mix it up, find what works for you. This is not meant to be an optimal program, it's meant to be used to help new lifters get into the habit of lifting as well as a way to keep lifting with minimal home gym equipment. Minimum equipment is rack, barbell, and weights, but I have dumbbells and a cable column as well as a back extension station and a dip attachment so I'm using those and included them in the program.

Program Overview