Mike Tyson

INSPIRED AT-HOME TRAINING PROGRAM

PROGRAM SUMMARY
A quick and efficient at-home training plan you can quickly do during your lunch break, in
the morning before work, between classes, or whenever you have a spare 30-45 minutes!
This program is based on Mike Tyson’s legendary 5500+ rep bodyweight plan!

PROGRAM DESCRIPTION
Starting a fitness journey can often be overwhelming and complex, especially for
beginners. Recognizing this challenge, I have designed straightforward at-home training
plans. These plans are ideal for newcomers to ease into working out effectively, as well as
for those with some experience who wish to continue building muscle and fitness without
the need for expensive gym visits.

My inspiration for these plans came from learning about the simplicity of Mike Tyson's
training during his peak years. Tyson's routine was uncomplicated yet effective, involving
boxing, running, skipping, bodyweight exercises, heavy/speed bag work, and pad training –
devoid of intricate weight-lifting schedules or complex warm-up drills. Notably, Tyson was
known for his rigorous 5500+ rep bodyweight routine, performed six days a week.

From this inspiration, I've adapted Tyson's regimen into two tailored versions: a beginner-
friendly plan for those new to exercise, and an intermediate plan for those with some
training experience. Both plans are designed to progressively increase in difficulty over an
8-week period, providing a balanced and accessible approach to fitness.

AMRAP (As Many Rounds As Possible) Circuits: These are about doing as many rounds as
possible of a circuit of exercises in a certain amount of time. You go at your own pace, take
breaks when needed, and try to do more rounds each week. It's a great way to see your
progress and build endurance.

Workouts for Time: Here, you have a fixed number of rounds to complete, but you try to do
them as fast as you can. Rest when necessary, but aim to finish quicker each time. This
helps improve your speed and overall fitness.

EQUIPMENT NEEDED-
Beginner Program: The beauty of the beginner program lies in its simplicity. The only
equipment you'll need is a backpack or any sturdy bag, coupled with books or other weighty
items to add resistance. This straightforward approach ensures you can start your fitness
journey with ease, without the need for specialized gym equipment.

Intermediate Program: As you progress to the intermediate level, the equipment needs
remain minimal, yet the workouts stay effective. You will need just two items: a skipping
rope for cardiovascular and coordination training, and a door frame pull-up bar for
strength development. These tools are essential for elevating your workout routine, while
still keeping it convenient and accessible from home.

Level - Beginner-Intermediate

Program Length- 8 Weeks Each

The Beginner program is 3 days a week and the intermediate is 4 days a week

KEY
= SUPERSET
 BEGINNER PROGRAM
WEEK 1
DAY 1/3- (DAYS 1&3 ARE THE
SAME EACH WEEK)

WARM UP
MODIFIED JUMPING JACKS X50
MOUNTAIN CLIMBERS X50
ARM CIRCLES X30

Perform 4 rounds of the following circuit

(Rest as little as possible between exercises and take 60-120 seconds rest in
between each round.)

8 Push-Ups
(Can sub with Incline Push-Ups )

20 Seconds Elbow Plank

10 Squats
(Can sub with wall sits for 35 seconds if they have knee pain or with assisted
squats if regular squats are too hard)

8/side Back Pack One Arm Rows

(Coach Note: Load the back pack heavy enough that by the end of the set,
you’re getting a good burn in the lat, rear delt, and bicep)

DAY 2

WARM UP
MODIFIED JUMPING JACKS X50
WALL SIT X45 SECONDS
BODY WEIGHT SQUATS X20

Do as many rounds as possible of the following in 20 minutes.

(Record how many rounds you complete and try to beat it every week)

SKIPPING X20 JUMPS

MOUNTAIN CLIMBERS X20
ALTERNATING REVERSE LUNGES X10
CRUNCHES X10

KEY
= SUPERSET
 WEEK 2
DAY 1/3- (DAYS 1&3 ARE THE
SAME EACH WEEK)

WARM UP
MODIFIED JUMPING JACKS X50
MOUNTAIN CLIMBERS X50
ARM CIRCLES X30

Perform 5 rounds of the following circuit

(Rest as little as possible between exercises and take 60-120 seconds rest in
between each round.)

10 Push-Ups
(Can sub with Incline Push-Ups )

22 Seconds Elbow Plank

12 Squats
(Can sub with wall sits for 35 seconds if they have knee pain or with assisted
squats if regular squats are too hard)

8/side Back Pack One Arm Rows

(Coach Note: Load the back pack heavy enough that by the end of the set,
you’re getting a good burn in the lat, rear delt, and bicep)

DAY 2

WARM UP
MODIFIED JUMPING JACKS X50
WALL SIT X45 SECONDS
BODY WEIGHT SQUATS X20

Do as many rounds as possible of the following in 20 minutes.

(Record how many rounds you complete and try to beat it every week)

SKIPPING X20 JUMPS

MOUNTAIN CLIMBERS X20
ALTERNATING REVERSE LUNGES X10
CRUNCHES X10

KEY
= SUPERSET
 WEEK 3
DAY 1/3- (DAYS 1&3 ARE THE
SAME EACH WEEK)

WARM UP
MODIFIED JUMPING JACKS X50
MOUNTAIN CLIMBERS X50
ARM CIRCLES X30

Perform 5 rounds of the following circuit

(Rest as little as possible between exercises and take 60-120 seconds rest in
between each round.)

12 Push-Ups
(Can sub with Incline Push-Ups )

25 Seconds Elbow Plank

15 Squats
(Can sub with wall sits for 45 seconds if they have knee pain or with assisted
squats for the same reps if regular squats are too hard)

10/side Back Pack One Arm Rows

(Coach Note: Load the back pack heavy enough that by the end of the set,
you’re getting a good burn in the lat, rear delt, and bicep)

DAY 2

WARM UP
MODIFIED JUMPING JACKS X50
WALL SIT X45 SECONDS
BODY WEIGHT SQUATS X20

Do as many rounds as possible of the following in 25 minutes.

(Record how many rounds you complete and try to beat it every week)

SKIPPING X20 JUMPS

MOUNTAIN CLIMBERS X20
ALTERNATING REVERSE LUNGES X10
CRUNCHES X10

KEY
= SUPERSET
 WEEK 4
DAY 1/3- (DAYS 1&3 ARE THE
SAME EACH WEEK)

WARM UP
MODIFIED JUMPING JACKS X50
MOUNTAIN CLIMBERS X50
ARM CIRCLES X30

Perform 6 rounds of the following circuit

(Rest as little as possible between exercises and take 60-120 seconds rest in
between each round.)

15 Push-Ups
(Can sub with Incline Push-Ups )

30 Seconds Elbow Plank

20 Squats
(Can sub with wall sits for 45 seconds if they have knee pain or with assisted
squats for the same reps if regular squats are too hard)

10/side Back Pack One Arm Rows

(Coach Note: Load the back pack heavy enough that by the end of the set,
you’re getting a good burn in the lat, rear delt, and bicep)

DAY 2

WARM UP
MODIFIED JUMPING JACKS X50
WALL SIT X45 SECONDS
BODY WEIGHT SQUATS X20

Do as many rounds as possible of the following in 25 minutes.

(Record how many rounds you complete and try to beat it every week)

SKIPPING X30 JUMPS

MOUNTAIN CLIMBERS X30
ALTERNATING REVERSE LUNGES X14
CRUNCHES X12

KEY
= SUPERSET
 WEEK 5
DAY 1/3- (DAYS 1&3 ARE THE
SAME EACH WEEK)

WARM UP
MODIFIED JUMPING JACKS X50
MOUNTAIN CLIMBERS X50
ARM CIRCLES X30

Perform 6 rounds of the following circuit

(Rest as little as possible between exercises and take 60-120 seconds rest in
between each round.)

17 Push-Ups
(Can sub with Incline Push-Ups )

35 Seconds Elbow Plank

22 Squats
(Can sub with wall sits for 45 seconds if they have knee pain or with assisted
squats for the same reps if regular squats are too hard)

12/side Back Pack One Arm Rows

(Coach Note: Load the back pack heavy enough that by the end of the set,
you’re getting a good burn in the lat, rear delt, and bicep)

DAY 2

WARM UP
MODIFIED JUMPING JACKS X50
WALL SIT X45 SECONDS
BODY WEIGHT SQUATS X20

Do as many rounds as possible of the following in 25 minutes.

(Record how many rounds you complete and try to beat it every week)

SKIPPING X30 JUMPS

MOUNTAIN CLIMBERS X30
ALTERNATING REVERSE LUNGES X14
CRUNCHES X12

KEY
= SUPERSET
 WEEK 6
DAY 1/3- (DAYS 1&3 ARE THE
SAME EACH WEEK)

WARM UP
MODIFIED JUMPING JACKS X50
MOUNTAIN CLIMBERS X50
ARM CIRCLES X30

Perform 6 rounds of the following circuit

(Rest as little as possible between exercises and take 60-120 seconds rest in
between each round.)

20 Push-Ups
(Can sub with Incline Push-Ups )

40 Seconds Elbow Plank

25 Squats
(Can sub with wall sits for 45 seconds if they have knee pain or with assisted
squats for the same reps if regular squats are too hard)

12/side Back Pack One Arm Rows

(Coach Note: Load the back pack heavy enough that by the end of the set,
you’re getting a good burn in the lat, rear delt, and bicep)

DAY 2

WARM UP
MODIFIED JUMPING JACKS X50
WALL SIT X45 SECONDS
BODY WEIGHT SQUATS X20

Do as many rounds as possible of the following in 25 minutes.

(Record how many rounds you complete and try to beat it every week)

SKIPPING X30 JUMPS

MOUNTAIN CLIMBERS X30
ALTERNATING REVERSE LUNGES X14
CRUNCHES X12

KEY
= SUPERSET
 WEEK 7
DAY 1/3- (DAYS 1&3 ARE THE
SAME EACH WEEK)

WARM UP
MODIFIED JUMPING JACKS X50
MOUNTAIN CLIMBERS X50
ARM CIRCLES X30

Perform 7 rounds of the following circuit

(Rest as little as possible between exercises and take 60-120 seconds rest in
between each round.)

20 Push-Ups
(Can sub with Incline Push-Ups )

45 Seconds Elbow Plank

25 Squats
(Can sub with wall sits for 45 seconds if they have knee pain or with assisted
squats for the same reps if regular squats are too hard)

15/side Back Pack One Arm Rows

(Coach Note: Load the back pack heavy enough that by the end of the set,
you’re getting a good burn in the lat, rear delt, and bicep)

DAY 2

WARM UP
MODIFIED JUMPING JACKS X50
WALL SIT X45 SECONDS
BODY WEIGHT SQUATS X20

Do as many rounds as possible of the following in 25 minutes.

(Record how many rounds you complete and try to beat it every week)

SKIPPING X40 JUMPS

MOUNTAIN CLIMBERS X40
ALTERNATING REVERSE LUNGES X20
CRUNCHES X15

KEY
= SUPERSET
 WEEK 8
DAY 1/3- (DAYS 1&3 ARE THE
SAME EACH WEEK)

WARM UP
MODIFIED JUMPING JACKS X50
MOUNTAIN CLIMBERS X50
ARM CIRCLES X30

Perform 7 rounds of the following circuit

(Rest as little as possible between exercises and take 60-120 seconds rest in
between each round.)

20 Push-Ups
(Can sub with Incline Push-Ups )

45 Seconds Elbow Plank

30 Squats
(Can sub with wall sits for 45 seconds if they have knee pain or with assisted
squats for the same reps if regular squats are too hard)

15/side Back Pack One Arm Rows

(Coach Note: Load the back pack heavy enough that by the end of the set,
you’re getting a good burn in the lat, rear delt, and bicep)

DAY 2

WARM UP
MODIFIED JUMPING JACKS X50
WALL SIT X45 SECONDS
BODY WEIGHT SQUATS X20

Do as many rounds as possible of the following in 25 minutes.

(Record how many rounds you complete and try to beat it every week)

SKIPPING X50 JUMPS

MOUNTAIN CLIMBERS X50
ALTERNATING REVERSE LUNGES X20
CRUNCHES X15

KEY
= SUPERSET
 INTERMEDIATE PROGRAM
WEEK 1
DAY 1/3- (DAYS 1&3 ARE THE SAME
AND DAYS 2&4 ARE THE)

WARM UP
SKIPPING X100 JUMPS
WORLDS GREATEST STRETCH X12/SIDE
INCHWORMS X10

Do as many rounds as possible of the following in 25 minutes.

(Record how many rounds you complete and try to beat it every week)

10 Push-Ups
(Can be subbed for hands elevated push ups or incline pushups)

10 Jump Squats
(Can be subbed for regular squats but do twice as many reps)

6 Pull-Ups
(Can be subbed for scapular pullups, band assisted pull ups or slow eccentric
pull ups all at the same reps)

Bear crawl x30 steps

Skipping x50 jumps

DAY 2/4 - (DAYS 1&3 ARE THE SAME

AND DAYS 2&4 ARE THE)

WARM UP
SKIPPING X100 JUMPS
WORLDS GREATEST STRETCH X12/SIDE
INCHWORMS X10

Complete 5 rounds of the following circuit in as little time as possible:

10 Pike Push-Ups

30 Alternating Split squat jumps

15 Table inverted rows

(Can be subbed for Single Arm Bag Rows done for the same number of reps
per side, Pull-Ups half the reps rounded down or dumbbell bent over rows with
the same reps)

10 Walkout planks

Skipping x50 Jumps

KEY
= SUPERSET
 WEEK 2
DAY 1/3- (DAYS 1&3 ARE THE SAME
AND DAYS 2&4 ARE THE)

WARM UP
SKIPPING X100 JUMPS
WORLDS GREATEST STRETCH X12/SIDE
INCHWORMS X10

Do as many rounds as possible of the following in 27 minutes.

(Record how many rounds you complete and try to beat it every week)

12 Push-Ups
(Can be subbed for hands elevated push ups or incline pushups)

12 Jump Squats
(Can be subbed for regular squats but do twice as many reps)

7 Pull-Ups
(Can be subbed for scapular pullups, band assisted pull ups or slow eccentric
pull ups all at the same reps)

Bear crawl x30 steps

Skipping x55 jumps

DAY 2/4 - (DAYS 1&3 ARE THE SAME

AND DAYS 2&4 ARE THE)

WARM UP
SKIPPING X100 JUMPS
WORLDS GREATEST STRETCH X12/SIDE
INCHWORMS X10

Complete 5 rounds of the following circuit in as little time as possible:

12 Pike Push-Ups

34 Alternating Split squat jumps

17 Table inverted rows

(Can be subbed for Single Arm Bag Rows done for the same number of reps
per side, Pull-Ups half the reps rounded down or dumbbell bent over rows with
the same reps)

12 Walkout planks

Skipping x55 Jumps

KEY
= SUPERSET
 WEEK 3
DAY 1/3- (DAYS 1&3 ARE THE SAME
AND DAYS 2&4 ARE THE)

WARM UP
SKIPPING X100 JUMPS
WORLDS GREATEST STRETCH X12/SIDE
INCHWORMS X10

Do as many rounds as possible of the following in 27 minutes.

(Record how many rounds you complete and try to beat it every week)

12 Push-Ups
(Can be subbed for hands elevated push ups or incline pushups)

12 Jump Squats
(Can be subbed for regular squats but do twice as many reps)

7 Pull-Ups
(Can be subbed for scapular pullups, band assisted pull ups or slow eccentric
pull ups all at the same reps)

Bear crawl x30 steps

Skipping x55 jumps

DAY 2/4 - (DAYS 1&3 ARE THE SAME

AND DAYS 2&4 ARE THE)

WARM UP
SKIPPING X100 JUMPS
WORLDS GREATEST STRETCH X12/SIDE
INCHWORMS X10

Complete 6 rounds of the following circuit in as little time as possible:

12 Pike Push-Ups

34 Alternating Split squat jumps

17 Table inverted rows

(Can be subbed for Single Arm Bag Rows done for the same number of reps
per side, Pull-Ups half the reps rounded down or dumbbell bent over rows with
the same reps)

12 Walkout planks

Skipping x55 Jumps

KEY
= SUPERSET
 WEEK 4
DAY 1/3- (DAYS 1&3 ARE THE SAME
AND DAYS 2&4 ARE THE)

WARM UP
SKIPPING X100 JUMPS
WORLDS GREATEST STRETCH X12/SIDE
INCHWORMS X10

Do as many rounds as possible of the following in 27 minutes.

(Record how many rounds you complete and try to beat it every week)

14 Push-Ups
(Can be subbed for hands elevated push ups or incline pushups)

14 Jump Squats
(Can be subbed for regular squats but do twice as many reps)

8 Pull-Ups
(Can be subbed for scapular pullups, band assisted pull ups or slow eccentric
pull ups all at the same reps)

Bear crawl x30 steps

Skipping x60 jumps

DAY 2/4 - (DAYS 1&3 ARE THE SAME

AND DAYS 2&4 ARE THE)

WARM UP
SKIPPING X100 JUMPS
WORLDS GREATEST STRETCH X12/SIDE
INCHWORMS X10

Complete 6 rounds of the following circuit in as little time as possible:

14 Pike Push-Ups

36 Alternating Split squat jumps

20 Table inverted rows

(Can be subbed for Single Arm Bag Rows done for the same number of reps
per side, Pull-Ups half the reps rounded down or dumbbell bent over rows with
the same reps)

14 Walkout planks

Skipping x60 Jumps

KEY
= SUPERSET
 WEEK 5
DAY 1/3- (DAYS 1&3 ARE THE SAME
AND DAYS 2&4 ARE THE)

WARM UP
SKIPPING X100 JUMPS
WORLDS GREATEST STRETCH X12/SIDE
INCHWORMS X10

Do as many rounds as possible of the following in 30 minutes.

(Record how many rounds you complete and try to beat it every week)

14 Push-Ups
(Can be subbed for hands elevated push ups or incline pushups)

14 Jump Squats
(Can be subbed for regular squats but do twice as many reps)

8 Pull-Ups
(Can be subbed for scapular pullups, band assisted pull ups or slow eccentric
pull ups all at the same reps)

Bear crawl x30 steps

Skipping x60 jumps

DAY 2/4 - (DAYS 1&3 ARE THE SAME

AND DAYS 2&4 ARE THE)

WARM UP
SKIPPING X100 JUMPS
WORLDS GREATEST STRETCH X12/SIDE
INCHWORMS X10

Complete 6 rounds of the following circuit in as little time as possible:

14 Pike Push-Ups

36 Alternating Split squat jumps

20 Table inverted rows

(Can be subbed for Single Arm Bag Rows done for the same number of reps
per side, Pull-Ups half the reps rounded down or dumbbell bent over rows with
the same reps)

14 Walkout planks

Skipping x60 Jumps

KEY
= SUPERSET
 WEEK 6
DAY 1/3- (DAYS 1&3 ARE THE SAME
AND DAYS 2&4 ARE THE)

WARM UP
SKIPPING X100 JUMPS
WORLDS GREATEST STRETCH X12/SIDE
INCHWORMS X10

Do as many rounds as possible of the following in 30 minutes.

(Record how many rounds you complete and try to beat it every week)

14 Push-Ups
(Can be subbed for hands elevated push ups or incline pushups)

14 Jump Squats
(Can be subbed for regular squats but do twice as many reps)

8 Pull-Ups
(Can be subbed for scapular pullups, band assisted pull ups or slow eccentric
pull ups all at the same reps)

Bear crawl x30 steps

Skipping x60 jumps

DAY 2/4 - (DAYS 1&3 ARE THE SAME

AND DAYS 2&4 ARE THE)

WARM UP
SKIPPING X100 JUMPS
WORLDS GREATEST STRETCH X12/SIDE
INCHWORMS X10

Complete 6 rounds of the following circuit in as little time as possible:

14 Pike Push-Ups

36 Alternating Split squat jumps

20 Table inverted rows

(Can be subbed for Single Arm Bag Rows done for the same number of reps
per side, Pull-Ups half the reps rounded down or dumbbell bent over rows with
the same reps)

14 Walkout planks

Skipping x60 Jumps

KEY
= SUPERSET
 WEEK 7
DAY 1/3- (DAYS 1&3 ARE THE SAME
AND DAYS 2&4 ARE THE)

WARM UP
SKIPPING X100 JUMPS
WORLDS GREATEST STRETCH X12/SIDE
INCHWORMS X10

Do as many rounds as possible of the following in 30 minutes.

(Record how many rounds you complete and try to beat it every week)

14 Push-Ups
(Can be subbed for hands elevated push ups or incline pushups)

14 Jump Squats
(Can be subbed for regular squats but do twice as many reps)

8 Pull-Ups
(Can be subbed for scapular pullups, band assisted pull ups or slow eccentric
pull ups all at the same reps)

Bear crawl x30 steps

Skipping x60 jumps

DAY 2/4 - (DAYS 1&3 ARE THE SAME

AND DAYS 2&4 ARE THE)

WARM UP
SKIPPING X100 JUMPS
WORLDS GREATEST STRETCH X12/SIDE
INCHWORMS X10

Complete 6 rounds of the following circuit in as little time as possible:

14 Pike Push-Ups

36 Alternating Split squat jumps

20 Table inverted rows

(Can be subbed for Single Arm Bag Rows done for the same number of reps
per side, Pull-Ups half the reps rounded down or dumbbell bent over rows with
the same reps)

14 Walkout planks

Skipping x60 Jumps

KEY
= SUPERSET
 WEEK 8
DAY 1/3- (DAYS 1&3 ARE THE SAME
AND DAYS 2&4 ARE THE)

WARM UP
SKIPPING X100 JUMPS
WORLDS GREATEST STRETCH X12/SIDE
INCHWORMS X10

Do as many rounds as possible of the following in 30 minutes.

(Record how many rounds you complete and try to beat it every week)

14 Push-Ups
(Can be subbed for hands elevated push ups or incline pushups)

14 Jump Squats
(Can be subbed for regular squats but do twice as many reps)

8 Pull-Ups
(Can be subbed for scapular pullups, band assisted pull ups or slow eccentric
pull ups all at the same reps)

Bear crawl x30 steps

Skipping x60 jumps

DAY 2/4 - (DAYS 1&3 ARE THE SAME

AND DAYS 2&4 ARE THE)

WARM UP
SKIPPING X100 JUMPS
WORLDS GREATEST STRETCH X12/SIDE
INCHWORMS X10

Complete 6 rounds of the following circuit in as little time as possible:

14 Pike Push-Ups

36 Alternating Split squat jumps

20 Table inverted rows

(Can be subbed for Single Arm Bag Rows done for the same number of reps
per side, Pull-Ups half the reps rounded down or dumbbell bent over rows with
the same reps)

14 Walkout planks

Skipping x60 Jumps

KEY
= SUPERSET