XFI’s training program

This novice-friendly training program is designed to help you gain strength. This program is made for people that want to get in the gym but think that can get similar amount of muscle from training home

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Pull-Up (Bodyweight)

Chin-Up (Bodyweight)

TRX Row

Bicep Curl (Dumbbell)

Hammer Curl

Pull

Decline Push Up

Pike Push Up

Push Up

Dips Between Chairs

Push

Do excercises that aren’t related to legs if your arms are well rested, if not you can do stretching

Squat (Bodyweight)

Bulgarian Split Squat (Bodyweight)

Lunge (Bodyweight)

Skull Crusher (Barbell)

Skull Crusher (Dumbbell)

Legs

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