WORKOUT BUILDER

At Home Training Guide

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 What is the Workout Builder?
The Workout Builder is a feature on biolayne.com. It includes customized
training templates that allow you to switch out exercises based on what
equipment you have available and your personal preference.

Templates with difficulty ranging

from beginner to expert level
for bodybuilding, powerlifting,
general fitness, and female
specific programs

Create as many programs as

you’d like and track progress
right from your phone.

Choose from over 300 exercises

to customize your individual
program

Watch video demonstrations for

over 240 exercises right from
your program

GO TO WORKOUT BUILDER
Contents

Welcome........................................................................................... 4

TERMS AND HELP

Progressive Overload Explained......................................................... 5

Tempo Explained............................................................................... 6

Recommended Equipment................................................................ 7

TRAINING PROGRAMS

At Home Full Body Banded Beginner.................................................. 8

At Home Full Body Minimal Equipment Beginner ...............................15

Welcome

Hey Everyone!

We hope you are all safe and healthy and keeping away from busy crowds! With so many of
us being forced to train from home, we wanted to make sure you all have a well thought-
out training program to follow, not like some of the silly workouts we’ve seen with people
lunging around the home with animals on their shoulders or squatting couches! This guide
includes two at home training programs exported straight from the Workout Builder.
These templates were designed with plenty of progressive overload so you don’t fall
behind on your fitness goals.

For those more advanced lifters, your training volumes are probably going to see a small
decrease in the coming weeks, but the likeliness that you will lose ALL your hard earned
muscle gains is very unlikely provided you remain consistent and keep up some amount of
resistance work. You will see that these programs include some slightly higher rep ranges
than what is typically recommended for hypertrophy to occur, and no doubt most of us are
used to lifting heavier loads for fewer reps. However, the scientific consensus is that you
can still create muscular growth, provided you are able to take the exercises somewhat
close to failure. Again, for those who are more advanced, I would recommend you try the
first set at the prescribed rep ranges, and if you are finding it too easy, then add more reps
until you achieve the prescribed RIR. If you have questions for us you can send them here.

Holly and Layne Norton

My Glute Factory and Biolayne

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Progressive Overload Explained

As you become more experienced in your home workouts, to make significant body
composition changes over time, progressive overload will be necessary. You may
experience greater levels of muscle soreness during this time, and your recovery may
be affected. Just understand that this is a normal adaptation to training. If you are still
experiencing persistent muscle soreness, you may need to reduce the volume in any of
the following ways:

1. Reduce the set number by 1.

2. Reduce the weight you are using by 5-10%.
3. Reduce the RIR by 1-2.
4. Increase your recovery time between sets by 1-2 mins.
5. Reduce your training frequency - i.e. perform one less training session.

In order to achieve progressive overload on your home workout you may need to
do the following:

1. Increase the resistance band strength.

2. Increase the number of reps than listed.
3. Increase the number of working sets.
4. Reduce the recovery time between sets.

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Tempo Explained

Tempo refers to the cadence with which you execute each phase of the lift. There are 4
distinct portions of each lift:

• Eccentric – The lowering/negative portion of the lift. (Dropping down into a squat or
bringing the bar back to the ground in a deadlift)

• Isometric/Pause – This occurs between the completion of the eccentric and beginning
of the concentric portion of the lift

• Concentric – The contraction against load to lift the load (Standing up in a deadlift,
pulling the bar off the ground in a deadlift)

• Isometric/Pause – This occurs between the completion of the concentric and the
beginning of the eccentric portion of the lift

As such, tempo is listed as a 4 digit number with each number referring to the amount
of time you must spend on each portion of the lift. The numbers are ordered in the same
fashion as the above list.

For example:

3011 - would denote a 3 second eccentric, no pause between eccentric and concentric, 1
second concetric, and 1 second of pause before doing the next eccentric

2020 - would denote a 2 second eccentric, no pause between eccentric and concentric, 2
second concentric, and no pause before doing the next eccentric

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Recommended Equipment

• INTEY Pull Up Assist Bands: https://tinyurl.com/wjlj75n

• Swiss Ball: https://tinyurl.com/vzr9phv

• Exercise Handles with Carabiners: https://tinyurl.com/v4ss7uu

• Glute Bands Small/Medium: https://tinyurl.com/rzzkc7o

• Glute Bands Large/Extra Large: https://tinyurl.com/rzzkc7o

Optional Equipment
• Step Bench: https://tinyurl.com/uu6evkr

• 5 lb Hand Weights: https://tinyurl.com/wxu7l8s

• Yoga Mat: https://tinyurl.com/vzylky2

BUILDING BETTER BODIES

FROM THE BOTTOM UP
My Glute Factory brings you quality tested glute
bands that help you build your best body yet

myglutefactory.com

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 3
Days
4
Week
Per Week Program

At Home Full Body

Banded Beginner
This program is a 3 day training split, which includes 2 lower
body workouts and 1 upper body workout. It is suitable for
individuals who do not have access to a gym, but do have
access to pull up assist bands which allow for greater upper
body exercise variety, as well as the option to include glute
bands, a swiss ball as well as common household items for
use as weights.

THIS IS A SAMPLE PROGRAM FROM THE BIOLAYNE WORKOUT BUILDER

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WEEK 1 At Home Full Body Banded Beginner

Day 1

Accessory Work Weight Sets Reps RIR

Banded Squat 4 15 2

Banded Single Leg Extension 4 15 2

Banded Glute Bridge 4 15 2

Body Weight Step Ups 4 15 2

Banded RDLs 4 15 2

Single Leg Glute Bridge 4 15 2

Seated Calf Raise 4 15 2

Core Work Weight Sets Reps RIR

Bird Dogs 4 15 2

Day 2

Accessory Work Weight Sets Reps RIR

Decline Push Ups 4 15

Band Assisted Pullups 4 15 2

Banded Single Arm Row 4 15 2

Banded Front Raise 4 15 2

Banded Rear Delt Face Pull 4 15 2

Banded Single Arm Curl 4 15 2

Banded Over Head Tricep Extension 4 15 2

Core Work Weight Sets Reps RIR

Mountain Climbers 4 15

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Day 3

Accessory Work Weight Sets Reps RIR

Banded RDLs 4 15 2

Single Leg Glute Bridge 4 15 2

Kneeling Banded Hip Thrust 4 15 2

Banded Lateral Walk 4 15 2

Swiss Ball Wall Squat 4 15 2

Alternating Cross Hack Lunge 4 15 2

Seated Calf Raise 4 15 2

Core Work Weight Sets Reps RIR

Planks 4 15

WEEK 2 At Home Full Body Banded Beginner

Day 1

Accessory Work Weight Sets Reps RIR

Banded Abduction 4 15 2

Banded Donkey Kicks 4 15 2

Banded Squat 4 15 2

Body Weight Step Ups 4 15 2

Banded RDLs 4 15 2

Single Leg Swiss Ball Curl 4 15 2

Standing Calf Raise 4 15 2

Core Work Weight Sets Reps RIR

Russian Twist 3 15 2

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Day 2

Accessory Work Weight Sets Reps RIR

Banded Wide Grip Row 4 15

Banded Single Arm Row 4 15 2

Push Ups 4 15 2

Upright Rows 4 15 2

Banded Rear Delt Face Pull 4 15 2

Banded Single Arm Tricep Extension 4 15 2

Banded Bicep Curl 4 15 2

Core Work Weight Sets Reps RIR

Reverse Crunch 3 15

Day 3

Accessory Work Weight Sets Reps RIR

Banded Abduction 4 15 2

Banded Clamshell 4 15 2

Sumo Squat 4 15 2

Alternating Cross Hack Lunge 4 15 2

Weighted RDLs 4 15 2

Banded Staggered Stance RDLs 4 15 2

Standing Calf Raise 4 15 2

Core Work Weight Sets Reps RIR

McGill Crunch 3 15

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WEEK 3 At Home Full Body Banded Beginner

Day 1

Accessory Work Weight Sets Reps RIR

Banded Squat 5 20 1.5

Banded Single Leg Extension 5 20 1.5

Banded Staggered Stance RDLs 5 20 1.5

Nordic Hamstring Curls 5 20 1.5

Body Weight Step Ups 5 20 1.5

Standing Banded Leg Abduction 5 20 1.5

Standing Single Leg Calf Raise 5 20 1.5

Core Work Weight Sets Reps RIR

Decline Leg Lower 4 20

Day 2

Accessory Work Weight Sets Reps RIR

Decline Push Ups 5 20

Banded Single Arm Row 5 20 1.5

Banded Alternating Arm Press 5 20 1.5

Banded Rear Delt Cross Overs 5 20 1.5

Banded Lateral Raise 5 20 1.5

Banded Single Arm Curl 5 20 1.5

Banded Over Head Tricep Extension 5 20 1.5

Core Work Weight Sets Reps RIR

Side Bends 4 20

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Day 3

Accessory Work Weight Sets Reps RIR

Banded Squat 5 20 1.5

Walking Pulse Lunges 5 20 1.5

Single Leg Swiss Ball Curl 5 20 1.5

Swiss Ball Hamstring Curl 5 20 1.5

Single Leg Extension 5 20 1.5

Standing Banded Leg Abduction 5 20 1.5

Seated Calf Raise 5 20 1.5

Core Work Weight Sets Reps RIR

Reverse Crunch 4 20

WEEK 4 At Home Full Body Banded Beginner

Day 1

Accessory Work Weight Sets Reps RIR

Sumo Squat 5 20 1.5

Alternating Cursty Lunges 5 20 1.5

Frog Pumps 5 20 1.5

Swiss Ball Hamstring Curl 5 20 1.5

Front Foot Elevated Split Squat 5 20 1.5

Banded Lateral Walk 5 20 1.5

Seated Calf Raise 5 20 1.5

Core Work Weight Sets Reps RIR

Planks 4 20

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Day 2

Accessory Work Weight Sets Reps RIR

Banded Close Grip Row 5 20

Banded Single Arm Pull Down 5 20 1.5

Push Ups 5 20 1.5

Banded Rear Delt Face Pull 5 20 1.5

Banded Lateral Raise 5 20 1.5

Banded Single Arm Tricep Push Down 5 20 1.5

Seated Curls 5 20 1.5

Core Work Weight Sets Reps RIR

Russian Twist 4 20

Day 3

Accessory Work Weight Sets Reps RIR

Nordic Hamstring Curls 5 20 1.5

Single Leg Glute Bridge 5 20 1.5

Banded Abduction 5 20 1.5

Banded Donkey Kicks 5 20 1.5

Banded Squat 5 20 1.5

Alternating Curtsy Lunges 5 20 1.5

Seated Calf Raise 5 20 1.5

Core Work Weight Sets Reps RIR

Deadbugs 4 20

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 3
Days
4
Week
Per Week Program

At Home Full Body Minimal

Equipment Beginner
This program is a condensed 3 day training split, which
has greater emphasises on the lower body (2 lower body
workouts and 1 upper body workout), suitable for individuals
who do not have access to a gym, but do have access to glute
bands, a swiss ball and common household items for use as
weights.

THIS IS A SAMPLE PROGRAM FROM THE BIOLAYNE WORKOUT BUILDER

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WEEK 1 At Home Full Body Minimal Equipment Beginner

Day 1

Accessory Work Weight Sets Reps Tempo RIR

Pistol Squats 4 15 3211 2

Weighted Step Ups 4 15 2111 2

Banded Abduction 4 15 2112 2

Weighted RDLs 4 15 2111 2

Body Weight Step Ups 4 12 2111 2

Standing Banded Leg Abduction 4 20 1111 2

Standing Single Leg Calf Raise 4 15 2112 2

Core Work Weight Sets Reps Tempo RIR

Bird Dogs 4 15 2112 2

Day 2

Accessory Work Weight Sets Reps Tempo RIR

Glute Bridge Single Arm Chest Press 4 15 3211 2

Bent Over Single Arm Row 4 15 1111 2

Supine Pullover 4 15 2111 2

Banded Alternating Arm Press 4 15 2111 2

Upright Rows 4 15 2112 2

Banded Rear Delt Cross Overs 4 15 2112 2

Banded Single Arm Curl 4 15 2112 2

Dumbbell Skull Crushers 4 15 2112 2

Core Work Weight Sets Reps Tempo RIR

Leg Raises 4 15

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Day 3

Accessory Work Weight Sets Reps Tempo RIR

Goblet Squat 4 15 2111 2

Body Weight Step Ups 4 12 2211 2

Banded Hip Thrust 4 20 1112 2

Single Leg Swiss Ball Curl 4 12 2112 2

Alternating Curtsy Lunges 4 12 2122 2

Side Lying Hip Extensions 4 20 1111 2

Standing Calf Raise 4 20 1111 2

Core Work Weight Sets Reps Tempo RIR

Decline Leg Lower 4 15

WEEK 2 At Home Full Body Minimal Equipment Beginner

Day 1

Accessory Work Weight Sets Reps Tempo RIR

Bottom Range Pulse Squats 4 15 3211 1.5

Single Leg Extension 4 15 2111 1.5

Kneeling Banded Hip Thrust 4 15 2112 1.5

Banded RDLs 4 15 2111 1.5

Alternating Cross Hack Lunge 4 12 2111 1.5

Banded Lateral Walk 4 20 1111 1.5

Standing Calf Raise 4 15 2112 1.5

Core Work Weight Sets Reps Tempo RIR

Banded Kneeling Crunch 3 15

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Day 2

Accessory Work Weight Sets Reps Tempo RIR

Incline Push Ups 4 15 3211 1.5

Bent Over Single Arm Row 4 15 1111 1.5

Supine Pullover 4 15 2111 1.5

Banded Alternating Arm Press 4 15 2112 1.5

Banded Rear Delt Cross Overs 4 15 2112 1.5

Lateral Raises 4 15 2112 1.5

Cross Body Hammer Curls 4 15 2112 1.5

Seated Tricep Overhead Extension 4 15 2112 1.5

Core Work Weight Sets Reps Tempo RIR

Hanging Leg Raise 4 15

Day 3

Accessory Work Weight Sets Reps Tempo RIR

Heels Elevated Goblet Squat 4 15 2111 1.5

Walking Pulse Lunges 4 15 2211 1.5

Frog Pumps 4 20 1112 1.5

Single Leg Swiss Ball Curl 4 12 2112 1.5

Front Foot Elevated Split Squat 4 15 2122 1.5

Banded Donkey Kicks 4 12 1111 1.5

Seated Calf Raise 4 20 1111 1.5

Core Work Weight Sets Reps Tempo RIR

Banded Kneeling Crunch 4 15

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WEEK 3 At Home Full Body Minimal Equipment Beginner

Day 1

Accessory Work Weight Sets Reps Tempo RIR

Resistance Band Deadlift 4 15 3211 1.5

Single Leg Extension 4 15 2111 1.5

Banded Glute Bridge 4 15 2112 1.5

Banded RDLs 4 15 2111 1.5

Alternating Cross Hack Lunge 4 12 2111 1.5

Monster Walks 4 20 1111 1.5

Standing Calf Raise 4 15 2112 1.5

Core Work Weight Sets Reps Tempo RIR

Reverse Crunch 4 15 2112

Day 2

Accessory Work Weight Sets Reps Tempo RIR

Glute Bridge Single Arm Chest Press 4 15 3211 1.5

Bent Over Single Arm Row 4 15 1111 1.5

Supine Pullover 4 15 2111 1.5

Half Kneeling Single Arm Shoulder Press 4 15 2112 1.5

Upright Rows 4 15 2112 1.5

Single Arm Lateral Raise 4 15 2112 1.5

Banded Single Arm Curl 4 15 2112 1.5

Banded Tricep Pushdown 4 15 2112 1.5

Core Work Weight Sets Reps Tempo RIR

Hanging Leg Raise 4 15

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Day 3

Accessory Work Weight Sets Reps Tempo RIR

Sumo Squat 4 15 2111 1.5

Front Foot Elevated Split Squat 4 15 2211 1.5

Banded Abduction 4 20 1112 1.5

Single Leg Swiss Ball Curl 4 12 2112 1.5

Body Weight Step ups 4 15 2122 1.5

Banded Lateral Walk 4 12 1111 1.5

Seated Calf Raise 4 20 1111 1.5

Core Work Weight Sets Reps Tempo RIR

Decline Leg Lower 4 15

WEEK 4 At Home Full Body Minimal Equipment Beginner

Day 1

Accessory Work Weight Sets Reps Tempo RIR

Bottom Range Pulse Squats 5 15 3211 1.5

Weighted Step Ups 5 15 2111 1.5

Kneeling Banded Hip Thrust 5 15 2112 1.5

Nordic Hamstring Curls 5 15 2111 1.5

Weighted Step Ups 5 12 2111 1.5

Standing Banded Leg Abduction 5 20 1111 1.5

Standing Single Leg Calf Raise 5 15 2112 1.5

Core Work Weight Sets Reps Tempo RIR

Planks 5 15

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Day 2

Accessory Work Weight Sets Reps Tempo RIR

Floor Press 5 15 3211 1.5

Banded Single Arm Row 5 15 1111 1.5

Supine Pullover 5 15 2111 1.5

Half Kneeling Single Arm Shoulder Press 5 15 2112 1.5

Banded Rear Delt Face Pull 5 15 2112 1.5

Banded Single Arm Lateral Raise 5 15 2112 1.5

Banded Single Arm Curl 5 15 2112 1.5

Seated Tricep Overhead Extension 5 15 2112 1.5

Core Work Weight Sets Reps Tempo RIR

Hanging Leg Raise 5 15 2112 1.5

Day 3

Accessory Work Weight Sets Reps Tempo RIR

Sumo Squat 5 15 2111 1.5

Walking Pulse Lunges 5 15 2211 1.5

Banded Glute Bridge 5 20 1112 1.5

Banded Staggered Stance RDLs 5 12 2112 1.5

Alternating Curtsy Lunges 5 15 2122 1.5

Monster Walks 5 12 1111 1.5

Standing Single Leg Calf Raise 5 20 1111 1.5

Core Work Weight Sets Reps Tempo RIR

Reverse Crunch 5 15

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Disclaimer
By participating in these programs you consent to the terms and conditions stated here:
https://www.biolayne.com/legal-docs/client-disclaimer/. This program is intellectual
property of BioLayne LLC.

Any reposting of this program without express consent of BioLayne LLC is strictly
prohibited. This program is to be performed with care and only after consultation with
a medical doctor to ensure you are healthy enough for vigorous exercise. BioLayne LLC
does not assume any responsibility for injuries or health complications incurred during
training.

© Copyright 2020 Biolayne LLC. All rights reserved.