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Workout schedule: I lift three times a week, typically in the morning before breakfast. On off-days I either do active cardio (tennis or skiing), go bouldering, or just walk a lot.
Important: Always prioritize great form and injury prevention - never ego lift, and consider getting a coach or experience partner to critique your form (especially if you’re a beginner).
Questions or Suggestions? Tweet me @TomFrankly
Workout 1: Full-Body Quarantine Workout
This is the first workout my coach programmed for me in early 2020 during lockdown. All we had to work with at the time was a single 45lb kettlebell, a door-frame chin-up bar, and some ~15lb sandbags I use for filming. Despite this, we were able to program a great full-body workout. Note that weights listed in these programs were set for me - adjust as needed and stay safe.
This workout mostly consists of work for time - I counted reps on each set, but didn’t have a rep goal. Rather, I tried to do as much work as possible in 30 seconds while maintaining good form. The overall goal was to keep the time requirement of the workout to a minimum.
If you don’t have access to a gym, here’s what you’ll need for this workout. Only two pieces of gear!
The following links are affiliate links. I participate in the Amazon Associates program and earn a commission on qualifying purchases (at no extra cost to you).
I’ll also note that you’re probably better off buying weights locally if you can. Check prices at least.
Kettlebell
Note that there are also adjustable kettlebells out there. I haven’t tried them, but they can be an easy way to get access to multiple weight options without taking up a ton of space.
Door-Frame Pull-Up Bar
I prefer this particular door-frame pull-up bar since it allows for lots of different grip variations. As with any door-frame bar, use towels or bits of an old t-shirt to protect the contact points on the door.
Make sure it fits your door width. There are others built for wider/narrower doors.
| Exercise | Weight (lbs) | Sets | Reps/Time | Pro Demo | Thomas Demo | Notes | Grouping |
|---|---|---|---|---|---|---|---|
Kettlebell Goblet Squat | 45 | 4 | 30 seconds | Done Alone | |||
Kettlebell 1-Arm Deadlift | 60 | 4 | 10 (each arm) | I only had a 45lb kettlebell, so I also held a 15lb sandbag in the same hand. | Done Alone | ||
Kettlebell Press (one-arm) | 45 | 4 | 30 seconds | Done Alone | |||
Chin-Ups | Bodyweight | 5 | AMRAP | Done Alone | |||
Push-Ups | Bodyweight | 4 | 30 seconds | Done Alone | |||
Kettlebell Swing | 45 | 4 | 30 seconds | Done Alone | |||
Kettlebell Curl (w/ Towel) | 45 | 4 | 30 seconds | Done Alone | |||
Kettlebell Row | 45 | 4 | 30 seconds | Done Alone | |||
Mountain Climbers | Bodyweight | 3 | 30 seconds | I bring my foot up closer to my shoulder than the guy in the video in order to maximize range of motion in the hip, but either way is good. | Done Alone |
Workout 2: 2022 Upper-Body Focus
This is my current upper body workout as of January 2022. The weights, sets, and reps are programmed for me, so adjust them accordingly. Weights are set to create challenging working sets of either 5 or 3 reps for the compound lifts. I also do a few additional exercises for hypertrophy, which are done at higher rep ranges or AMRAP (as many reps as possible). These are done in a circuit with about 1min rest between sets.
This is a barbell routine that works best with a power rack or at least a squat stand with spotter arms. I bought a REP PR-4000 for my garage gym, which is incredibly heavy-duty. However, REP also makes a much cheaper entry-level rack:
I own this adjustable bench:
My original barbell came from Dick’s along with a good starter pack of weights. I don’t feel the bar is that great but it’s still going strong and has helped me get strong. The weights are fine except for the fact that the 45lb plates are smaller in diameter than proper plates used for deadlifting. So if you train deadlifts with these, be aware that your setup will be lower than normal. I don’t like that, so I bought a pair of standard diameter bumper plates from a local dealer as well.
| Exercise | Weight (lbs) | Sets | Reps/Time | Pro Demo | Thomas Demo | Notes | Grouping |
|---|---|---|---|---|---|---|---|
Barbell Bench Press | 275, 245 | 3 | 3 (heavy), 5 (drop sets) | Done Alone | |||
Barbell Press | 160 | 3 | 5 | Done Alone | |||
Chin-Ups | Bodyweight | 3 | AMRAP (change grip each set) | Circuit 1 | |||
Dips | BW + 45lbs | 3 | AMRAP | Circuit 1 | |||
Side Dumbbell Lat Raise | 20lbs (each arm) | 3 | 12 | Circuit 1 | |||
Barbell Curl | 100lbs | 3 | AMRAP | Circuit 1 |
Workout 3: 2022 Lower-Body Focus
This is my current lower body workout as of January 2022. The weights, sets, and reps are programmed for me, so adjust them accordingly. This lower routine is primarily focused on building strength, though it has helped me build muscle mass as well.
This is a barbell routine that works best with a power rack or at least a squat stand with spotter arms. I bought a REP PR-4000 for my garage gym, which is incredibly heavy-duty. However, REP also makes a much cheaper entry-level rack:
I own this adjustable bench:
My original barbell came from Dick’s along with a good starter pack of weights. I don’t feel the bar is that great but it’s still going strong and has helped me get strong. The weights are fine except for the fact that the 45lb plates are smaller in diameter than proper plates used for deadlifting. So if you train deadlifts with these, be aware that your setup will be lower than normal. I don’t like that, so I bought a pair of standard diameter bumper plates from a local dealer as well.
| Exercise | Weight (lbs) | Sets | Reps/Time | Pro Demo | Thomas Demo | Notes | Grouping |
|---|---|---|---|---|---|---|---|
Back Squat | 310 | 3 | 5 | Done Alone | |||
Deadlift | 395,365 | 2 | 3 (heavy), 5 (drop set) | Done Alone | |||
Kettlebell Swing | 80 | 4 | 15 | Done Alone |