OVERVIEW & PURPOSE

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Home workouts should be your first step to becoming a gym rat. If you can get to the
gym, we would highly recommend it. However using this plan you can make a good
start from home with no equipment.

Discipline will be a big challenge so try and form a routine, you can do everything
below everyday/ every other day/ a few times a week, or you can split it up. We
recommend doing everything below every other day. Due to the low intensity, resting
won’t be a big issue so you can even do it daily. Just find what works and get into
routine, the main thing is sticking to a healthy diet 24/7.

We have a very specific way of training , we believe that high intensity and high
volume combined together is the ultimate formula for exceptional muscle gain. A lot
of plans will have specific reps written out and I believe this is the wrong approach.
While doing a set you do not want to be thinking about how many reps you have to do
- it is much more important to make sure you are executing the movement with
perfect form and taking the muscle to failure (or extremely close). This is why I will
not put specific reps, rather a guide, and this guide is significant of the ballpark
amount of reps that you should be failing at. Eg if I write 12 reps, by the time you are
8 reps in you should be really struggling and pushing to get the final few, but do not
worry if you do 10 or 14 reps, the amount of reps is far less significant than the fact of
you just taking your muscles to all out failure.

Home workout routine (Full body and Abs)

PUSH- Press-ups
Press ups are working the pushing muscles: chest, shoulders and triceps.
Pressing on handles/knuckles is ideal but otherwise you want your hands angled slightly
inward. You want your elbows positioned directly above your wrists- they shouldn’t move that
much whilst you press. You want your elbows tucked in with your hands in line with your
nipples, make sure you aren’t flaring your elbows up with your shoulders.
A common mistake is half repping, it's better to perform an easier movement with full range
of motion. Full ROM is your chest a couple inches off or touching the ground- all the way till
your arms are outstretched straight.
You want to keep your body in a straight line- not dropping or sticking your arse up.
As you press you want to imagine you’re pushing your hands towards eachother, this will
target the chest.
Tempo is very important, coming down is just as important as going up! You want to press up
as fast as you can, but lowering down should take 2-3 seconds.

The greater the angle off the floor the easier it will be to press. Feet on the ground pressing
on a table is easier than pressing off the floor. Pressing with your feet elevated is even
harder. Furthermore you can add weight by filling a rucksack to also increase intensity. Using
this information you can progressively overload with press ups to grow.

Warm up by pressing off a table/counter/etc. This should be easy, it’s just getting blood to the
muscles, which increases performance and lowers risk for working sets.
Another warm up set: 8-12 reps with your knees on the ground, if this is difficult stick to
these for now and repeat this for a further 3-4 sets.
Once you’re competent: elevate your feet on a chair/bed/sofa/etc. Perform 8-12 reps, add
weight accordingly. Do this for 3-5 sets, 3 minute rests.
Following this, revert to press ups off your knees and perform as many reps as possible for
as many sets as possible. Until you’re completely burnt out.

PULL- Pullups
A pull up bar is essential for home workouts, they’re inexpensive and can be
purchased easily from Amazon to fit in a doorway or bolted to a wall.

It usually takes months to be able to perform a strict wide grip pull up so don’t be
disheartened. You can buy resistance bands to support but these aren’t necessary as
you can support your feet off a chair/ladder.

The first step to progress is practising negatives. You jump up to get your chin above
the bar, and then lower yourself as slow as you can. Another way to practise is having
your feet supported so you can control the load, using your legs as little as possible
focussing on pulling with your back. You can do this off the ground or if the bar is up
high- a chair or step ladder.

When performing pull ups you want your palms facing away, with your hands just
outside shoulder width, positioned symmetrically on the bar. As with the press ups
you want to maximise range of motion: start at a complete dead hang as low as you
can go, then to begin the rep pull your shoulder down towards your bum. This should
elevate you a few inches without bending your arms- this engages your back rather
than just yanking with your arms.

Then you want to raise your chest to the bar until your elbows are squeezed against
your body. Pull up as fast as you can and lower slowly (2-3s). Try to avoid kipping
with your legs for strict form but the momentum may be helpful when starting out.

Stick to supported pull ups until you can perform around 20 barely using any help.
Then progress to bodyweight pull ups. Once you progress to 10 bodyweight press ups
you can then start to add weight in a backpack or between your legs.

To warm up perform 8 negative reps, then do 8 half rep quick pulse reps.

Following this perform 4-5 sets to failure for as many reps as possible. If you are
pushing double digit reps per set add some weight. Rest 3-4 minutes between sets.

ARMS- Curls/Extensions
We recommend picking up some dumbbells- you can find good deals on 2nd hand
marketplaces. However this isn’t necessary as you can use anything for weights. Filling a
rucksack or using 5-8L bottles are some good examples.

When performing curls you want to keep your body still, if you struggle with this stand with
your back against a wall. It’s better to lower the weight than using momentum. You want to
keep your elbows slightly in front of your body, tight into your hips.You don’t want your
elbows flaring outwards and they should remain relatively still whilst performing the exercise.
You want to twist your hand at the top so your pinky finger is closest to your face. Curl your
arm from it being completely stretched out straight, up in line or just outside your shoulders.

For extensions you want your elbows directly above your shoulders, starting from the back of
your neck you extend your arms all the way above your head. If this is awkward- do 1 arm at
a time.

For a filthy arm pump superset these 2 movements. This means doing them back to back
straight after each other. Repeat this cycle of curls/extensions 3-5 times, every set as many
reps as you can. You want the weight to be heavy enough so that you reach failure at around
20 reps- 15-20 reps for each movement is ideal.

LEGS- Pistol/Split squats

Pistol squats are basically 1 legged squats. You stick one leg up straight ahead and drive
your hips backwards to squat down. Keep your toes and knees aligned facing forwards. If
you can do these freely without support that’s great, but if not you can hold on to something
to balance yourself and decrease the load. You want to go as low as possible, you should
aim for your thigh to be parallel to the ground, or your balls should be in line with your knee.

Perform this movement for 10-20 reps each leg, 3-4 minute rests between sets. You can also
add weight to this but chances are you aren’t going deep enough if you find these easy. Do
this for 3-5 sets and then move to Bulgarian split squats.

For bulgarian split squats you want both feet facing forward, one about a foot in front
of you and the other about 3-4 feet back. You want your back foot elevated 6-10 inches
off the ground. If you struggle to balance make sure your back foot isn’t directly
behind your front, they should be in line with each hip. Hold weights in either hand,
or on your back. Lower yourself slowly (2-3s) until your back knee touches the
ground. Then press through your front heel until your front leg is straight. Perform
this for 10-20 reps each leg, 3 minute rests, 3-5 sets. On your final set keep going to
absolute failure, when you can’t get full depth keep going with half reps.

ABS- Crunches/Plank
Training abs isn’t very important but building a strong core is a good foundation for when
your start lifting heavy.

Crunches are bringing your chin towards your knees with only your arse touching the
ground. Do these for sets of 20-25, you can add load by holding a weight behind your head.
3-5 sets with 1-2 minute rests.

To plank your have your forearms flat on the ground with your fleet planted behind. Similar to
press ups you want to keep your body straight- not sinking or sticking your arse up.
Hold this for as long as you can, rest 2 mins. Repeat this for 3-5 sets.

Nutrition
There are no magic foods, but there are things to avoid.
You want to be eating whole foods, ideally organic, freshly homemade. You want to avoid
packaged food that comes in plastic ready to eat, as well as any added sugar.
Tracking macros isn’t necessary but tracking protein and calories is important. If you use
‘MyFitnessPal’ for a few weeks/months then you will build a good general knowledge on
common macros which will benefit your fitness journey and health in general. When bulking,
staying 100% clean may be difficult but you don’t want to be a fat cunt so avoid junk food.

You want to give 2-3 hours between meals and try to consume 30-40g protein per meal.
You want to get 1g of protein per pound of bodyweight per day.
Use a calorie calculator online to find your metabolic base, it should be between 2000-3000.
To gain weight you want to be in a surplus of a few hundred calories so calculate this from
your base and calories burnt.
If you are trying to bulk then eating often is key. A big breakfast will set you off to a great
start with your macros so try to get some food first thing.

Protein powder isn’t necessary but it’s extremely useful for getting protein. Isolate protein is
great for mixing in oats, a whey blend is good value and flavour so good for shakes, casein
is good before bed if you have dough for it but it does taste wank.
The only other supplements we recommend are creatine (5g daily) and vitamin d (4000iu
every morning).

What you eat is really up to you, using the information above you can form your own diet.
So eat what you like if it fits your macros, but here are some examples of some healthy
meals that we eat day-to-day.
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MEAL 1 (Pre workout meal)

OPTION 1 : PROTEIN OATS - 500ml water/milk, 100G oats 1-1.5 scoops of protein
powder (chocolate isolate is ideal but any chocolate flavour will be nice). Solid source
of protein and carbs for energy pre workout.

OPTION 2 : SALMON + AVOCADO SANDWICH. 1/2 avocado mashed, 2 slices salmon

(or smoked salmon) , 2 slices brown wholemeal bread. Nice to season this with salt
and pepper.

MEAL 2
OPTION 1 : TURKEY BOLOGNESE - Turkey 7% fat mince 125Gs, 100Gs brown
pasta(uncooked), Bolognese sauce half jar (I buy from aldi, make sure you buy one
with no added sugar as most have excessive amounts of sugar added), Vegetables,
have whatever they are extremely low cals. I have broccoli and mixed salad.

OPTION 2 : FILLET STEAK + RICE - 170Gs fillet steak (sainsburys), 125Gs brown rice +
Vegetables of choice. Can add nandos sauce or any low cal sauce over rice if you need
the flavour there.

MEAL 3
OPTION 1 : CHICKEN + SWEET POTATO + Vegetables. 230Gs chicken breast + 200Gs
sweet potato + Vegetables of choice ( I like broccoli).
OPTION 2 : FRENCH TOAST. 4 slices brown wholemeal bread, 4 Eggs. Whisk up the
eggs then dip the bread in the eggs and fry each side on the pan. Low calorie syrup is
great for adding flavour.

BULK SHAKE
Liquid calories are a major key. It’s so much easier to drink rather than eat so DIY
mass gainer should be added daily if you are trying to gain weight. If you want to lose
weight plain protein shakes with water are ideal.

500ml milk/water (sugar free almond milk is good), 1 scoop of protein, 1 banana, 1
cup of Oats, 1 banana, 1 spoon of peanut butter. These taste great and it’s 40-50g
protein and around 1000 calories.

For protein : Efectivnutrition.com code “Sully10”

Snacking
If you’re struggling to get your calories and/or macros with just your meals here are some
snacks that can help:
● Nuts, plain nuts are extremely calorie dense and easy to carry around
● Cereal, low sugar healthy cereals are quick and easy, weetabix is solid
● Peanut butter, with an apple or on toast, good source of healthy fats and protein.
● Cheese, not so healthy but adding some cheese to your meals or just grilling it on
toast can be helpful for getting in the cals.
● Cold meats, a slice of ham or a bit of chicken from the fridge can help get in the
protein.
● Bananas, 200 cals a pop