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  • GramFitness Home Workouts

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    Eshaq Al-Bishi
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    This document outlines a 4-week workout program consisting of upper body, lower body and full body routines. Week 1 focuses on exercises like pullups, squats and lunges performed for 2-3 sets of 6-25 reps. Subsequent weeks progressively increase the load, reps and sets. Week 4 is a deload week performing exercises at 50% of the load from the previous week. The program emphasizes increasing step count daily and stretching 3 times per week.

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    This document outlines a 4-week workout program consisting of upper body, lower body and full body routines. Week 1 focuses on exercises like pullups, squats and lunges performed for 2-3 sets of 6-25 reps. Subsequent weeks progressively increase the load, reps and sets. Week 4 is a deload week performing exercises at 50% of the load from the previous week. The program emphasizes increasing step count daily and stretching 3 times per week.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    9 views17 pages

    GramFitness Home Workouts

    Uploaded by

    Eshaq Al-Bishi
    This document outlines a 4-week workout program consisting of upper body, lower body and full body routines. Week 1 focuses on exercises like pullups, squats and lunges performed for 2-3 sets of 6-25 reps. Subsequent weeks progressively increase the load, reps and sets. Week 4 is a deload week performing exercises at 50% of the load from the previous week. The program emphasizes increasing step count daily and stretching 3 times per week.

    Copyright:

    © All Rights Reserved
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    of 17

    Upper body Week 1

    Exercise Rest Sets Reps


    Pullups 45-60s 2 6 to 12
    Deficit press up 45-60s 2 6 to 15
    Single Arm Banded Row 45-60s 3 15 to 20
    Wide grip press up 45-60s 3 10 to 20
    Banded curls 45-60s 2 10 to 20
    Banded single arm kickback 45-60s 2 10 to 20
    Lying leg raises 45-60s 2 15 to 25
    Decline crunches 45-60s 3 10 to 15

    Lower body

    Exercise Rest Sets Reps


    Bulgarian split squats 45-60s 2 10 to 15
    Nordic Hamstring Curls 45-60s 3 10 to 20
    Lunges 45-60s 2 10 to 20
    Banded RDL 45-60s 2 10 to 20
    Single calf raises 45-60s 3 10 to 15
    Weighted crunches 45-60s 3 15 to 25

    Full body

    Exercise Rest Sets Reps


    Bulgarian split squats 45-60s 2 10 to 15
    Pull ups 45-60s 3 10 to 20
    Close grip press up 45-60s 2 10 to 20
    Banded RDL 45-60s 2 10 to 20
    Single calf raises 45-60s 3 10 to 15
    Banded RDL 45-60s 3 10 to 15
    Weighted crunches 45-60s 3 15 to 25
    Notes: try to get 10,000 steps per day

    Stretching: pick 3 stretches that you find challenging and perform for 10 breaths 3 x per week

    Pull ups: if you can't do pull ups, try

    1 Hanging from bar for target of 30 seconds in one go


    2 Fixed arm hang (90 degrees) for target of 20 seconds in one go
    3 Start at top, and control yourself on way down
    4 Loop your band round the pull up bar (around the knee)
    5 Full chin ups
    RPE Description
    11 Failure
    10 Absolute true max
    9.5 Not max, but could not do another rep
    9 one rep left in the tank
    8.5 two reps left in the tank
    8 three reps left in the tank

    Week 1 Week 2

    Weight RPE Reps Sets Reps Load/Weight


    8 3 6 to 12
    8 3 6 to 15
    8 4 15 to 20
    8 4 10 to 20
    8 3 10 to 20
    8 3 10 to 20
    8 3 15 to 25
    8 4 10 to 15

    Weight RPE Reps Sets Reps Load/Weight


    8 3 10 to 15
    8 4 10 to 20
    8 3 10 to 20
    8 3 10 to 20
    8 4 10 to 15
    8 4 15 to 25

    Weight RPE Reps Sets Reps Load/Weight


    8 3 10 to 15
    8 4 10 to 20
    8 3 10 to 20
    8 3 10 to 20
    8 4 10 to 15
    8 4 10 to 15
    8 4 15 to 25
    x per week
    ot do another rep

    Week 2 Week 3

    RPE Reps Sets Rep Range


    8.5 4 6 to 12
    8.5 4 6 to 15
    8.5 5 15 to 20
    8.5 5 10 to 20
    8.5 1 AMRAP
    Superset
    8.5 1 AMRAP
    8.5 3 15 to 25
    8.5 4 10 to 15

    RPE Reps Sets Rep Range


    8.5 4 10 to 15
    8.5 5 10 to 20
    8.5 1 AMRAP
    Superset
    8.5 1 AMRAP
    8.5 5 10 to 15
    8.5 5 15 to 25

    RPE Reps Sets Rep Range


    8.5 4 10 to 15
    8.5 5 10 to 20
    8.5 1 AMRAP
    Superset
    8.5 1 AMRAP
    8.5 5 10 to 15
    8.5 5 10 to 15
    8.5 5 15 to 25
    Week 3 Deload

    Load/Weight RPE Reps Sets Rep Range


    9.5 2 50% of last week
    9.5 2 50% of last week
    9.5 2 50% of last week
    9.5 2 50% of last week
    10 2 50% of last week
    10 2 50% of last week
    9.5 2 50% of last week
    9.5 2 50% of last week

    Load/Weight RPE Reps Sets Rep Range


    9.5 2 50% of last week
    9.5 2 50% of last week
    10 2 50% of last week
    10 2 50% of last week
    9.5 2 50% of last week
    9.5 2 50% of last week

    Load/Weight RPE Reps Sets Rep Range


    9.5 2 50% of last week
    9.5 2 50% of last week
    10 2 50% of last week
    10 2 50% of last week
    9.5 2 50% of last week
    9.5 2 50% of last week
    9.5 2 50% of last week
    Deload

    Rep Range Load/Weight RPE Reps


    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6

    Rep Range Load/Weight RPE Reps


    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6

    Rep Range Load/Weight RPE Reps


    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    Upper body Week 1

    Exercise Rest Sets Reps


    Pullups 45-60s 2 6 to 12
    Deficit press up 45-60s 2 6 to 15
    Single Arm Banded Row 45-60s 3 10 to 15
    Wide grip press up 45-60s 3 10 to 15
    Banded curls 45-60s 2 10 to 15
    Banded single arm kickback 45-60s 2 10 to 15
    Lying leg raises 45-60s 2 15 to 25
    Decline crunches 45-60s 3 10 to 15

    Lower body

    Exercise Rest Sets Reps


    Bulgarian split squats 45-60s 2 10 to 15
    Nordic Hamstring Curls 45-60s 3 10 to 15
    Lunges 45-60s 2 10 to 15
    Banded RDL 45-60s 2 10 to 15
    Single calf raises 45-60s 3 10 to 15
    Weighted crunches 45-60s 3 15 to 25

    Upper body

    Exercise Rest Sets Reps


    Pullups 45-60s 2 10 to 15
    Dips 45-60s 3 10 to 15
    Banded Lat Pulldown 45-60s 2 10 to 15
    Band press up 45-60s 3 10 to 15
    Banded lateral raises 45-60s 3 10 to 15
    Overhead Extensions 45-60s 3 15 to 25
    Bag curls 45-60s 3 15 to 25
    Lying leg raises 45-60s 3 10 to 15

    Lower body
    Exercise Rest Sets Reps
    Pistol squats 45-60s 2 10 to 20
    Towel Leg Curls 45-60s 2 10 to 20
    Side lunges 45-60s 2 15 to 25
    Banded pullthrough 45-60s 2 10 to 15
    Bag calf raises 45-60s 3 10 to 15
    Lying leg raises 45-60s 3 10 to 20

    Notes: try to get 10,000 steps per day

    Stretching: pick 3 stretches that you find challenging and perform for 10 breaths 3 x per week

    Pull ups: if you can't do pull ups, try

    1 Hanging from bar for target of 30 seconds in one go


    2 Fixed arm hang (90 degrees) for target of 20 seconds in one go
    3 Start at top, and control yourself on way down
    4 Loop your band round the pull up bar (around the knee)
    5 Full chin ups
    RPE Description
    11 Failure
    10 Absolute true max
    9.5 Not max, but could not do another rep
    9 one rep left in the tank
    8.5 two reps left in the tank
    8 three reps left in the tank

    Week 1 Week 2

    RPE Load/Weight Reps Sets Reps


    8 3 6 to 12
    8 3 6 to 15
    8 4 10 to 15
    8 4 10 to 15
    8 3 10 to 15
    8 3 10 to 15
    8 3 15 to 25
    8 4 10 to 15

    RPE Load/Weight Reps Sets Reps


    8 3 10 to 15
    8 4 10 to 15
    8 3 10 to 15
    8 3 10 to 15
    8 4 10 to 15
    8 4 15 to 25

    RPE Load/Weight Reps Sets Reps


    8 3 10 to 15
    8 4 10 to 15
    8 3 10 to 15
    8 4 10 to 15
    8 4 10 to 15
    8 4 15 to 25
    8 4 15 to 25
    8 4 10 to 15
    RPE Load/Weight Reps Sets Rep Range
    8 2 10 to 20
    8 2 10 to 20
    8 2 15 to 25
    8 2 10 to 15
    8 3 10 to 15
    8 3 10 to 20

    x per week
    d not do another rep

    Week 2 W

    Load/Weight RPE Reps Sets Rep Range


    8 4 6 to 12
    8 4 6 to 15
    8 5 15 to 20
    8 5 10 to 20
    8 1 AMRAP
    Superset
    8 1 AMRAP
    8 4 15 to 25
    8 4 10 to 15

    Load/Weight RPE Reps Sets Rep Range


    8 4 10 to 15
    8 5 10 to 20
    8 1 AMRAP
    Superset
    8 1 AMRAP
    8 5 10 to 15
    8 5 15 to 25

    Load/Weight RPE Reps Sets Rep Range


    8 4 10 to 15
    8 5 10 to 20
    8 1 AMRAP
    Superset
    8 1 10 to 15
    8 5 10 to 15
    8 5 15 to 25
    8 5 10 to 15
    8 5 10 to 15
    Load/Weight RPE Reps Sets Rep Range
    8 3 10 to 20
    8 4 10 to 20
    8 1 AMRAP
    Superset
    8 1 AMRAP
    8 3 10 to 15
    8 4 10 to 20
    Week 3

    Rep Range RPE Load/Weight Reps Sets


    6 to 12 9.5 2
    6 to 15 9.5 2
    15 to 20 9.5 2
    10 to 20 9.5 2
    AMRAP 9.5 2
    AMRAP 9.5 2
    15 to 25 9.5 2
    10 to 15 9.5 2

    Rep Range RPE Load/Weight Reps Sets


    10 to 15 9.5 2
    10 to 20 9.5 2
    AMRAP 9.5 2
    AMRAP 9.5 2
    10 to 15 9.5 2
    15 to 25 9.5 2

    Rep Range RPE Weight Reps Sets


    10 to 15 9.5 2
    10 to 20 9.5 2
    AMRAP 9.5 2
    10 to 15 9.5 2
    10 to 15 9.5 2
    15 to 25 9.5 2
    10 to 15 9.5 2
    10 to 15 9.5 2
    Rep Range RPE Load/Weight Reps Sets
    10 to 20 9.5 2
    10 to 20 9.5 2
    AMRAP 9.5 2
    AMRAP 9.5 2
    10 to 15 9.5 2
    10 to 20 9.5 4
    Deload

    Rep Range RPE Load/Weight Reps


    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6

    Rep Range RPE Load/Weight Reps


    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6

    Rep Range RPE Load/Weight Reps


    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    50% of last week 6
    Rep Range RPE Load/Weight Reps
    50% of last week 8.5
    50% of last week 8.5
    50% of last week 8.5
    50% of last week 8.5
    50% of last week 8.5
    50% of last week 8.5

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