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At-Home Strength & Conditioning Plan (12 Weeks)
Overview
Goal: Improve strength, build muscle (“tone”), and enhance cardiovascular fitness.
Schedule
| Day | Type | Activity | Duration |
|---|---|---|---|
| Mon | Strength | Workout A.1 or A.2 | 40-45 min |
| Tue | Cardio | HIIT + Core | 20-25 min |
| Wed | Strength | Workout B | 35-45 min |
| Thu | Cardio | Zone 2 | 30-45 min |
| Fri | Strength | Workout A.1 or A.2 | 40-45 min |
| Sat/Sun | Rest | - | - |
Equipment
- Dumbbells
- Jump rope
Strength Training
Warmup (5-7 min)
| Exercise | Reps |
|---|---|
| Bodyweight squats | 10 |
| Arm circles | 15 each direction |
| Hip hinges | 10 |
| Pushups | 8 |
| Light cardio | 1 min |
Workout A
Variants: Alternate between A.1 and A.2 weekly for varied stimuli.
Workout A.1 (Strength Focus)
Flow: Standing exercises first, then floor exercises. Transition to floor once and complete all ground work.
| Exercise | Sets | Reps | Position |
|---|---|---|---|
| Goblet Squat | 4 | 8-10 | Standing |
| DB Romanian Deadlift | 4 | 8-10 | Standing |
| DB Shoulder Press | 3 | 8-12 | Standing |
| DB Floor Press | 4 | 6-8 | Floor |
| DB Fly | 3 | 12-15 | Floor |
| Plank | 3 | 30-40 sec | Floor |
Format: Complete all sets for one exercise before moving to the next.
| Rest | Target |
|---|---|
| Compounds (squat, RDL, press) | 90-120 sec |
| Floor compounds (floor press) | 90-120 sec |
| Isolations (fly) | 60-90 sec |
| Plank | 60-90 sec |
Note: Heavier weights, longer rest, lower reps for strength. Target: ~40-45 min with warmup/cooldown.
Workout A.2 (Hypertrophy/Flow Focus)
Flow: Standing exercises first, then floor exercises. Transition to floor once and complete all ground work.
| Exercise | Sets | Reps | Position |
|---|---|---|---|
| Goblet Squat | 3 | 12-15 | Standing |
| DB Romanian Deadlift | 3 | 12-15 | Standing |
| DB Shoulder Press | 3 | 12-15 | Standing |
| DB Upright Row | 3 | 12-15 | Standing |
| DB Floor Press | 3 | 10-12 | Floor |
| DB Fly | 3 | 15-20 | Floor |
| Plank | 3 | 30-45 sec | Floor |
Format: Complete all sets for one exercise before moving to the next.
| Rest | Target |
|---|---|
| Compounds (squat, RDL, press, upright row) | 45-60 sec |
| Floor compounds (floor press) | 45-60 sec |
| Isolations (fly) | 45 sec |
| Plank | 45 sec |
Upright Row Tip: Lead with elbows “sky-high” and drag bells close to torso. If shoulders complain, swap to lateral raises.
Note: Moderate weights, shorter rest, higher reps for hypertrophy. Target: ~40-45 min with warmup/cooldown.
Weekly Alternation
| Week | Monday | Friday |
|---|---|---|
| Week 1, 3, 5… | A.1 (Strength) | A.2 (Hypertrophy) |
| Week 2, 4, 6… | A.2 (Hypertrophy) | A.1 (Strength) |
Workout B
| Exercise | Sets | Reps |
|---|---|---|
| Reverse Lunges | 3 | 8-10/leg |
| DB Romanian Deadlift + Row | 3 | 10-12 |
| DB Lateral Raise | 3 | 12-15 |
| DB Triceps Extension | 2 | 10-12 |
| DB Face Pull | 2-3 | 12-15 |
RDL Tip: “Chest up, knees back” to load the hamstrings. Hold the hinge as you row to belly button without losing back position. Put bells “in your pockets” at top, reach forward for stretch, then row. See YouTube for clarity.
Lateral Raise Tip: Lead with elbows “sky-high” to target side delts. If shoulders complain, reduce weight.
Format: Complete all sets for one exercise before moving to the next.
| Rest | Target |
|---|---|
| Compounds (lunges, RDL+row) | 60-90 sec |
| Isolations (lateral raise, extension, face pull) | 45-60 sec |
Cardio
Tuesday HIIT (20-25 min)
Warmup (2-3 min)
| Exercise | Duration |
|---|---|
| Choose 2-3: Jumping jacks, Marching in place, Jump rope (easy), Leg swings, Arm circles, Hip circles | 2-3 min total |
Main Circuit
| Round | Hard Effort | Easy |
|---|---|---|
| 6 rounds | 20 sec | 1:40 easy (light marching or walking) |
Hard Effort Options
| Option |
|---|
| Jump rope |
| Jumping jacks |
| Mountain climbers |
| Step-ups |
| Shadow boxing |
| High knees |
Cooldown (2-3 min)
| Activity |
|---|
| Walking |
| Stretching |
| Deep breathing |
Thursday Zone 2 (30-45 min)
Format: Continuous moderate pace
| Options |
|---|
| Walking |
| Marching |
| Step-ups |
| Light rope |
| Dancing |
12-Week Progression Plan
| Weeks | Focus | Progression |
|---|---|---|
| 1-2 | Adaptation | 2 sets, learn form |
| 3-4 | Volume | 3 sets, increase reps |
| 5-6 | Intensity | Reach top rep range |
| 7-8 | Load | Increase to 20 lb |
| 9-10 | Volume+ | Add sets if needed |
| 11-12 | Peak | Push close to failure |
Key Principles
| Principle | Description |
|---|---|
| Progressive overload | Gradually increase weight/reps over time |
| 2-3 reps in reserve (RIR) | Stop 2-3 reps before failure |
| Consistency over intensity | Show up regularly |
Nutrition Guidelines
| Nutrient | Amount |
|---|---|
| Protein | 0.8-1.0 g per lb bodyweight (1.8-2.2 g/kg) |
| Hydration | High priority |
Acronyms
| Acronym | Definition |
|---|---|
| AMRAP | As Many Reps As Possible (within good form) |
| DB | Dumbbell |
| HIIT | High-Intensity Interval Training |
| RIR | Reps In Reserve |
Sources / References
- Schoenfeld, B. (Hypertrophy Research)
- Israetel, M. (Volume & Fatigue)
- Gibala, M. (HIIT)
- Attia, P. (Zone 2 Cardio)
- Norton, L. (Nutrition & Strength)
- Phillips, S. (Protein Metabolism)