WORKING OUT

AT HOME
w/ PJ BRAUN

©2020 Blackstone Labs LLC

Let s guide you through
working out at home,
using resistance bands
and gallon jugs to keep
you in shape.

The “Supersets” icon above indicates a superset. To

superset, immediately begin the second exercise listed
after completing the first. Rest after both sets have
been completed.

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 DAY 1 DAY 2 DAY 3

BODYWEIGHT SQUATS CABLE CROSSOVER LAT PULLDOWN

15x reps, 4 sets w/ Resistance Band w/ Resistance Band
4 sets to failure 15x reps, 4 sets

PLIE SQUATS
w/ Gallon PUSH-UPS PULL OVER
15x reps, 4 sets w/ Gallon w/ Resistance Band
4 sets to failure 15x reps, 4 sets

IN PLACE LUNGES
15x reps, 4 sets CHEST PRESS BACK STRETCH
w/ Resistance Band w/ Resistance Band
15x reps, 4 sets 15x reps, 4 sets
IN PLACE REVERSE
LUNGES
15x reps, 4 sets DOWNWARD PRESS REVERSE SIT-UP
15x reps, 4 sets 4 sets to failure
BULGARIAN SPLIT
SQUATS
15x reps, 4 sets

ROMANIAN DEADLIFTS
w/ Gallon
15x reps, 4 sets

DAY 4 DAY 5

LATERAL RAISES BICEP CURL BICEP CURL

w/ Resistance Band w/ Resistance Band w/ Gallons
15x reps, 4 sets 15x reps, 4 sets 15x reps, 4 sets

POSTERIOR DELT TRICEP EXTENSION CLOSE GRIP PRESSES

CONTRACTION w/ Resistance Band w/ Resistance Band
w/ Resistance Band 15x reps, 4 sets 15x reps, 4 sets
15x reps, 4 sets
HAMMER CURL YOGA BALL AB
LATERAL RAISES w/ Resistance Band STRETCH
w/ Gallon 15x reps, 4 sets w/ Yoga Ball
15x reps, 4 sets 4 sets to failure

TRICEP PRESS DOWN

POSTERIOR BENT OVER w/ Resistance Band
FLY 15x reps, 4 sets
w/ Gallon
15x reps, 4 sets

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ABOUT PJ BRAUN PJ

PJ Braun is world renowned

bodybuilder and fitness
personality who has
appeared in numerous
magazines, radio shows,
and television shows. He
was known for his nutritional
consulting and coaching before
becoming President and CEO
of Blackstone Labs.
Table of Contents

Day 1 - Lower Body

Bodyweight Squats _______________________08

Plie Squat w/ Gallon _______________________08

In Place Lunges _______________________09

In Place Reverse Lunges _______________________09

Bulgarian Split Squats _______________________10

Romanian Deadlifts w Gallon ___________________10

Day 2 - Chest

Resistance Band Fly/Cable Crossover _____________11

Push-ups _______________________11

Resistance Band Chest Press ____________________12

Resistance Band Downward Press _________________12

Day 3 - Back and Abs

Resistance Band Lat Pulldowns __________________14

Resistance Band Pull Over _______________________14

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Day 3 - Back and Abs (cont)

Resistance Band Back Stretch ____________________15

Reverse Sit-up _______________________15

Day 4 - Shoulders

Resistance Band Lateral Raises _____________16

Resistance Band Posterior Delt Contraction / Fly ____16

Lateral Raises w/ Gallon ____________________17

Posterior Bent Over Fly w/ Gallon ________________17

Day 5 - Arms and Abs

Resistance Band Bicep Curl __________________18

Resistance Band Tricep Extensions ______________18

Resistance Band Hammer Curl _____________19

Resistance Band Tricep Press Down _______________19

Bicep Curl w/ Gallon ____________________20

Resistance Band Close Grip Presses ______________20

Yoga Ball Ab Stretch / Crunch ________________21

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DAY 1
LOWER BODY
Bodyweight Squats
15x reps, 4 sets
Take a wider than shoulder-width
stance, keep your core tight, and
lock your hands in front of you.
Perform a standard squat, using
your hands to keep balance.
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100X
EVERYWEEK
Plie Squats w/ Gallon
15x reps, 4x sets
Stand with your feet wider than
shoulder-width apart, arms at your
sides, and point your toes out at
an angle. Squat down, bending
your knees until your thighs are
parallel with the ground.
8
 100X
EVERYWEEK

In Place Lunges In Place Reverse Lunges

15x reps, 4 sets 15x reps, 4x sets

A traditional lunge, however you The same as an in place lunge,

stay in place by stepping forward however you step backwards first
and then stepping back. and then forwards.

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 100X
EVERYWEEK

Bulgarian Split Squats Romanian Deadlifts

w/ Gallon
15x reps, 4 sets
15x reps, 4x sets
The Bulgarian split squat is a
version of a single-leg squat where Using a slightly wider-than
the back leg is elevated on a bench shoulder stance, use a gallon in
or a sturdy chair. place of a bar and perform a
deadlift while pushing your hips
very far back.

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 100X
EVERYWEEK

DAY 2

CHEST
Cable Crossover Push-ups
w/ Resistance Band
4 sets to failure
4 sets to failure
Grasp both handles and step Lie face down on the floor with

forward, then press the handles to hands slightly wider than shoulder

lockout while flexing the pecs and width. Push down on the floor

extending the elbows. Keep a with the hands and raise the body

slight bend in the elbows, and up by extending the arms.

allow the arms to open while the

pecs stretch.

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 100X
EVERYWEEK

Chest Press Downward Press

w/ Resistance Band w/ Resistance Band

15x reps, 4 sets 15x reps, 4x sets

Grasp both handles and step
forward, then press the handles to
lockout while flexing the pecs and
extending the elbows. Keep the
elbows straight and press directly
forward from your body.
Grasp both handles and step
forward, then press the handles to
lockout while flexing the pecs and
extending the elbows. Keep a
slight bend in the elbows, pressing
at a downward angle from your
body.

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 100X
EVERYWEEK

DAY 3

BACK + ABS
Lat Pulldowns Pull Over
w/ Resistance Band w/ Resistance Band
15x reps, 4 sets
15x reps, 4x sets
Grab the handles, while being bent
Similar to the lat pulldown, but
over facing the ground. Retract
keep your grip close, core tight,
your shoulder blades and pull the
and pull your elbows down
cables towards your body, keeping
towards you knees and focus on
a wide grip. Squeeze your lats at
squeezing.
the bottom of the move.

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Back Stretch
w/ Resistance Band

15x reps, 4 sets

Using your bodyweight, grip the bands and squat all the
way down, keep your head up, and let your scapula
travel forward. Turn your palms so they face each other,
and hold for 15 – 20 seconds.

Reverse Sit-up

4 sets to failure
Lie on your back on the floor. Place your hands under
your butt, point your legs towards the ceiling, and raise
your butt straight up and straight back down.

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 100X
EVERYWEEK

DAY 4

SHOULDERS
Lateral Raises Posterior Delt Contraction
w/ Resistance Band w/ Resistance Band
15x reps, 4 sets
15x reps, 4x sets
Grip the band in each hand at your
Grip the resistance bands (attach
sides. Stand firmly on the band.
to a staircase, pole, etc) and stand
Keep your back straight, brace
several feet back. Keep your arms
your core, and then slowly lift your
extended, elbows slightly bent,
arms out to the side until your
and perform a reverse fly with a
arms are parallel with the floor,
small range of motion.
with the elbow slightly bent.
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Lateral Raises
w/ Gallon

15x reps, 4 sets

Stand with a gallon jug in each hand at your sides. Keep
your back straight, brace your core, and then slowly lift
the gallons out to the side until your arms are parallel
with the floor, with the elbow slightly bent

Posterior Bent Over Fly

w/ Gallon

15x reps, 4 sets

Grab a gallon in each hand. Keeping your knees slightly
bent, bend over slightly at the hips and perform a
reverse fly, focusing on a narrow range of motion with a
good squeeze.

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 100X
EVERYWEEK

DAY 5

ARMS + ABS
Bicep Curl Tricep Extensions
w/ Resistance Band w/ Resistance Band
15x reps, 4 sets
15x reps, 4x sets
Stand on the band, and grip each
Grip the resistance band handles
handle. Keep your palms facing
(attach to a staircase, pole, etc),
outward, elbows at your hips, and
and face away from the anchor.
lift your hands up towards your
Keeping your elbows at a 90
shoulders.
degree angle and palms outward,
extend your arms forward.

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Hammer Curl
w/ Resistance Band
15x reps, 4 sets
Stand on the band and grip each
handle. Keep your palms facing
inward, elbows at your hips, and
lift your hands up towards your
chest.
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100X
EVERYWEEK
Tricep Press Down
w/ Resistance Band
15x reps, 4x sets
Grip the resistance band and wrap
it behind your head and shoulder.
Keep your hands at your sides and
palms facing down. Squeeze your
tricep while pressing down from
your shoulders toward your hips.
19
 100X
EVERYWEEK

Bicep Curl Close Grip Press

w/ Gallons w/ Resistance Band

15x reps, 4 sets 15x reps, 4x sets

Grip each gallon by its handle.
Keep your palms facing outward,
elbows at your hips, and lift your
hands up towards your shoulders.
Grip the resistance band and wrap
behind triceps and shoulders. Keep
your hands together in front of
you. Press forward with both
hands straight from your chest.

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Ab Stretch
w/ Yoga Ball

4 sets to failure
Sit on a yoga ball, and walk yourself down towards the
bottom of the ball. Let your spine curve as far back
along the ball while keeping your feet planted firmly on
the ground. Do not rock on the ball. Keep your hands
across your chest, exhale sharply, and contract your
core as you sit up.

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Home Nutrition Stack
2lb ISOLATION
(Protein)

BCAA
(Aminos+ Vitamins)

JUICED UP
(Phytonutrients)

T-Shirt
(Dual blend)

FAST FOOD
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