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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 youāre 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 didnāt 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.
Exercise | Weight (lbs) | Sets | Reps/Time | Pro Demo | Thomas Demo | Notes | Grouping |
|---|---|---|---|---|---|---|---|
45 | 4 | 30 seconds | Done Alone | ||||
60 | 4 | 10 (each arm) | I only had a 45lb kettlebell, so I also held a 15lb sandbag in the same hand. | Done Alone | |||
45 | 4 | 30 seconds | Done Alone | ||||
Bodyweight | 5 | AMRAP | Done Alone | ||||
Bodyweight | 4 | 30 seconds | Done Alone | ||||
45 | 4 | 30 seconds | Done Alone | ||||
45 | 4 | 30 seconds | Done Alone | ||||
45 | 4 | 30 seconds | Done Alone | ||||
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.
Exercise | Weight (lbs) | Sets | Reps/Time | Pro Demo | Thomas Demo | Notes | Grouping |
|---|---|---|---|---|---|---|---|
275, 245 | 3 | 3 (heavy), 5 (drop sets) | Done Alone | ||||
160 | 3 | 5 | Done Alone | ||||
Bodyweight | 3 | AMRAP (change grip each set) | Circuit 1 | ||||
BW + 45lbs | 3 | AMRAP | Circuit 1 | ||||
20lbs (each arm) | 3 | 12 | Circuit 1 | ||||
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.
Exercise | Weight (lbs) | Sets | Reps/Time | Pro Demo | Thomas Demo | Notes | Grouping |
|---|---|---|---|---|---|---|---|
310 | 3 | 5 | Done Alone | ||||
395,365 | 2 | 3 (heavy), 5 (drop set) | Done Alone | ||||
80 | 4 | 15 | Done Alone |