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At-Home Strength & Conditioning Plan (12 Weeks)
- week 01 start: 2026-06-29
- week 12 start 2026-09-14
Warmup (5-7 min)
| Exercise | Reps |
|---|---|
| Bodyweight squats | 10 |
| Arm circles | 15 each direction |
| Hip hinges | 10 |
| Pushups | 8 |
| Light cardio | 1 min |
Strength Training
Workout A
| Exercise | Sets | Reps | Position | Ab partner |
|---|---|---|---|---|
| Goblet Squat | 3 | 12-15 | Standing | — |
| DB Romanian Deadlift + Row | 3 | 12-15 | Standing | — |
| DB Shoulder Press | 3 | 12-15 | Standing | — |
| DB Upright Row | 3 | 12-15 | Standing | — |
| DB Floor Press | 3 | 10-30 | Floor | Crunches (between sets) |
| DB Fly | 3 | 15-20 | Floor | Reverse Crunches (between sets) |
| Plank | 1 | 60 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 |
Workout B
| Exercise | Sets | Reps | Position | Ab partner |
|---|---|---|---|---|
| Reverse Lunges | 3 | 8-10/leg | Standing | — |
| DB Lateral Raise | 3 | 12-15 | Standing | — |
| DB Curl | 3 | 10-12 | Standing | — |
| DB Face Pull | 2-3 | 12-15 | Standing | — |
| Glute Bridge | 3 | 10-12 | Floor | Crunches (between sets) |
| DB Triceps Extension | 2 | 10-12 | Floor | Reverse Crunches (between sets) |
| Push-up variations | 3 | 10-20 | Floor | — |
Push-up variations: Military, incline, decline — pick based on feel that day.
Format: Complete all sets for one exercise before moving to the next.
| Rest | Target |
|---|---|
| Compounds (lunges) | 60-90 sec |
| Isolations (lateral raise, curl, face pull) | 45-60 sec |
| Floor exercises (glute bridge, tricep extension) | 45-60 sec |
| Push-ups | 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 |
Tips and Links
Tips:
- 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.
- Upright Row Tip: Lead with elbows “sky-high” and drag bells close to torso. If shoulders complain, swap to lateral raises.
- Triceps Extension Tip: Perform on all fours (hands and knees), stabilizing with one arm while the other performs the extension. This modification reduces shoulder strain compared to standing.
Links:
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)