Back on Track: 12-Week Home Fitness Reset

Program Overview

• Goal: Build strength, control, and conditioning while progressing through three phases:

  1. Phase 1 (Weeks 1-2): Isometrics for stability and foundational strength.

  2. Phase 2 (Weeks 3-7): Eccentrics for strength and control.

  3. Phase 3 (Weeks 8-12): Pump work for hypertrophy and conditioning.

• Workout Schedule: 3 full-body workouts per week (40-45 minutes each).

• Equipment: 30lb barbell, dumbbells (10-30lbs), resistance bands, stability ball, and bodyweight.

Instructions for Progression

• Reps and Effort: Perform the prescribed reps, but if you feel like you could do 2 more reps, that’s perfect—stop there. This ensures you’re working hard but not overdoing it.

• Progression: If you reach the prescribed reps and it feels too easy, add weight or increase the difficulty (e.g., slower tempo, more range of motion). Progression is key to getting stronger and fitter.

• Tracking: Use the provided table to record your weights, reps, and any notes for each exercise. This will help you monitor your progress over the 12 weeks.

Warm-Up (All Phases)

Perform each movement for 1 minute:

1. Cat-Cow: Loosen up the spine and improve mobility.

2. 90/90 Hip Stretch: Open up the hips and improve rotation.

3. Combat Stretch: Stretch the ankles and calves.

4. World’s Greatest Stretch: Full-body dynamic stretch.

5. Wall Slides: Activate the shoulders and improve posture.

Total Time: ~5 minutes

Phase 1: Isometrics (Weeks 1-2)

• Goal: Build stability and control with 5-second isometric holds.

• Tempo: 5-second holds for most exercises (except carries, wall sits, and stir the pot).

• Rest: 1 minute 15 seconds between sets.

• Sets/Reps: Adjusted to fit time constraints (~30-40 seconds per set).

Day 1

1. Wall Sits: 3x 30-40 sec hold

2. Glute Bridge: 3x 6 reps with a 5-sec hold at the top

3. Single-Arm Dumbbell Row: 3x 6 reps per side with a 5-sec hold at the top

4. Pushups: 3x 6 reps with a 5-sec hold at the bottom

   • Modifications: Elevate hands for beginners; elevate feet for advanced.

5. Dead Bugs: 3x 6 reps per side with a 3-sec hold per side

Day 2

1. Goblet Squat: 3x 6 reps with a 5-sec hold at the bottom

2. Heel-Elevated Glute Bridge: 3x 6 reps with a 5-sec hold at the top

3. Bent-Over Row: 3x 6 reps with a 5-sec hold at the top

4. Single-Arm Overhead Carry: 3x 20-30 sec per side

5. McGill Sit-Up: 3x 6 reps per side with a 5-sec hold at the top

Day 3

1. Single-Leg RDL: 3x 6 reps per leg with a 5-sec hold at the bottom

2. Stationary Side Lunges: 3x 6 reps per side with a 5-sec hold at the bottom

3. Seated Banded Rows: 3x 6 reps with a 5-sec hold at the top

4. Stability Ball Dumbbell Chest Flys: 3x 6 reps with a 5-sec hold at the stretch

5. Stability Ball Stir the Pot: 3x 20-30 sec

Phase 2: Eccentrics (Weeks 3-7)

• Goal: Build strength and control through slow eccentric movements.

• Tempo: 4-second eccentric (lowering phase), 2-second pause at the hardest point, and a controlled return.

• Rest: 1 minute between sets.

• Sets/Reps: Adjusted to fit time constraints (~30-40 seconds per set).

Day 1

1. Reverse Lunges: 3x 8 reps per leg

2. RDL: 3x 8 reps

3. Single-Arm Dumbbell Row: 3x 8 reps per side

4. Pushups: 3x 8 reps

   • Modifications: Elevate hands for beginners; elevate feet for advanced.

5. Hollow Holds: 3x 20-30 sec

Day 2

1. Goblet Squats: 3x 8 reps

2. Stability Ball Hamstring Curls: 3x 8 reps

3. Single-Arm Banded Seated Row: 3x 8 reps per side

4. Stability Ball Dumbbell Shoulder Press: 3x 8 reps

5. Stability Ball Dead Bugs: 3x 6 reps per side

Day 3

1. Side Lunges: 3x 8 reps per side

2. Good Mornings (Barbell or Dumbbell): 3x 8 reps

3. Upright Rows: 3x 8 reps

4. Stability Ball Bench Press: 3x 8 reps

5. Suitcase Carry: 3x 20-30 sec per side

Phase 3: Pump Work (Weeks 8-12)

• Goal: Increase intensity, volume, and metabolic stress for hypertrophy and conditioning.

• Tempo: Constant, controlled movement (no pauses, just smooth transitions).

• Rest: 45 seconds between sets.

• Sets/Reps: Adjusted to fit time constraints (~30-40 seconds per set).

Day 1

1. Superset 1: Glute Bridge (10 reps) + Goblet Squats (10 reps)

2. Superset 2: Seated Banded Row (10 reps) + Band Pull-Aparts (15 reps)

3. Superset 3: Pushups (10 reps) + Stability Ball Chest Flys (10 reps)

4. Superset 4: Dumbbell Curls (10 reps) + Dumbbell Skull Crushers (10 reps)

5. Finisher: Stability Ball Dead Bugs (3x 20-30 sec)

Day 2

1. Superset 1: Heel-Elevated Glute Bridge (10 reps) + Good Mornings (10 reps)

2. Bulgarian Split Squats: 3x 8 reps per leg

3. Superset 2: Stability Ball Lat Pullovers (10 reps) + Stability Ball Arnold Press (10 reps)

4. Superset 3: Lateral Shoulder Raises (10 reps) + Front Shoulder Raises (10 reps)

5. Core: Sit-Ups (3x 15 reps)

Day 3

1. Walking Lunges: 3x 8 reps per leg

2. Superset 1: Single-Leg RDL (10 reps per leg) + Mountain Climbers (20 sec)

3. Superset 2: Rear Delt Flys (10 reps) + Dumbbell Bent-Over Rows (10 reps)

4. Superset 3: Single-Arm Overhead Carry (20 sec per side) + Suitcase Carry (20 sec per side)

5. Finisher: Calf Raises (3x 15 reps)