Free Shipping On All U.S. Orders over $35

JavaScript seems to be disabled in your browser.
You must have JavaScript enabled in your browser to utilize the functionality of this website.

The Animal Homegrown Program: Exclusive Bodyweight/Band Hypertrophy Training

Need to train at home and limited to only body weight and bands? Then this program will help you maintain the gains and maybe even grow. I have programmed the hardest bodyweight program I could come up with and it’s going to push your limits.

I know training at home with bodyweight is not ideal, but if we can load the muscle effectively and take sets to failure, then we will create some hypertrophy stimulus. Remember, the main driver for muscle hypertrophy is mechanical tension. To reach the highest levels of mechanical tension in a muscle, we must progressively increase weight and reps on our lifts over time and perform our sets with the highest effort level possible. This plan is built around exerting maximum effort in your work sets and progressing your log-book week to week. If you do not give each work set your all-out effort, you will limit the hypertrophy response. Those last hard reps are the reps that generate the highest tension levels in the targeted muscle.

You must also consider volume when trying to optimize hypertrophy. For our purposes we are counting the number of hard sets as our volume tracker. Since we are limited in this program to body weight and bands, I have created two different tier levels of volume. Start with tier one and once recovery permits move up to tier two for a greater challenge.

Things To Know Before You Start

Execution of Reps

  • The concentric (muscle shortening) phase should be performed explosively without using other muscles to initiate the movement.
  • The eccentric (muscle lengthening) phase should be performed controlled with a 3-4 second count for the full range of motion. This is important: KEEP THE REPS SLOW ON THE ECCENTRIC. The speed on the first rep should be the same speed as the last rep.
  • All movements should be performed in a full range of motion.

Execution of Sets

  • Each set will be performed with As Many Reps As Possible (AMRAP).
  • Each set should be taken to the point of muscular failure or stopped prior to form on the exercise changing. We don’t want to alter form to get more reps as that will shift tension to other muscles.

Rest Times Between Sets

  • Multi joint/compound lifts: ~2 minutes
  • Single joint/isolation lifts: ~1 minute
  • The goal is for your heart rate to return to base line so you have adequate recovery to put everything into a work set.

The Logbook

Remember to log your weight/band used and the reps you hit for each set. You want to beat your previous numbers in each workout, so you must write these workouts down to remember.

The Training Split

Day 1: Legs

Day 2: Push

Day 3: Pull

Day 4: Off

REPEAT

The Animal Homegrown Program

*Start with Volume Tier 1 the first week

Day 1: Legs


WARM UP:

5 minute cardio

*Perform one round of each exercise continuously without rest

Body weight squats: 20 reps

Body weight lunges: 20 steps total

Hip thrust: 20 reps

Side Step Lunges: 20 steps total

LIFTS:

*Pick one lift variation for each number

*As Many Reps As Possible (AMRAP) on each set

*The set ends when form breaks, or muscle failure occurs

EXERCISE

VOLUME TIER 1

VOLUME TIER 2

  1. PISTOL SQUATS OR BULGARIAN SPLIT SQUAT

3 SETS

4 SETS

  1. SISSY SQUATS OR SINGLE LEG EXTENSION BANDED

3 SETS

4 SETS

  1. NORDIC CURL OR TOWEL SLIDE CURL OR LAYING BANDED LEG CURL

3 SETS

4 SETS

  1. SINGLE LEG TABLE HIP EXTENSION OR BANDED SINGLE LEG RDL

3 SETS

4 SETS

  1. TABLE ADDUCTION OR SINGLE LEG BANDED ADDUCTION

3 SETS

4 SETS

  1. COUCH SIT UP OR BANDED CRUNCHES

4 SETS

5 SETS

 

Day 2: Push


WARM UP:

5 minutes cardio

*Perform two rounds of each exercise continuously without rest

YTWL with bands or with water jugs bent over 10 reps for each letter

30 counter push ups

LIFTS:

*Pick one lift variation for each number

*AMRAP on each set

*The set ends when form breaks, or muscle failure occurs

EXERCISE

VOLUME TIER 1

VOLUME TIER 2

  1. HANDSTAND PUSH UP VARIATION OR SEATED BAND OHP

3 SETS

4 SETS

  1. ONE ARM PUSH UP OR BANDED PUSH UP

3 SETS

3 SETS

  1. CHAIR DIPS OR DIAMOND PUSH UPS

2 SETS

3 SETS

  1. BAND LATERAL RAISE OR TOWEL SLIDE DELT RAISE

3 SETS

4 SETS

  1. COUNTER TRI EXTENSION OR BAND EXTENSION

3 SETS

4 SETS

  1. SINGLE LEG CALF RAISE BANDED

4 SETS

5 SETS

 

Day 3: Pull

WARM UP:

5 minutes cardio

*Perform two rounds of each exercise continuously without rest

YTWL with bands or with water jugs bent over 10 reps each letter

20 counter push ups

20 bird dogs

LIFTS:

*Pick one lift variation for each number

*AMRAP on each set

*The set ends when form breaks, or muscle failure occurs

EXERCISE

VOLUME TIER 1

VOLUME TIER 2

  1. LAT TOWEL SLIDE OR PULL UP OR SINGLE ARM BAND PULL DOWN:

3 SETS

4 SETS

  1. INVERTED ROW OR BAND BENT OVER ROW OR BODY WEIGHT TOWEL ROW

3 SETS

3 SETS

  1. BAND OR TOWEL FACE PULL

2 SETS

3 SETS

  1. REAR DELT BAND PULL APART OR WALL ROTATION

2 SETS

3 SETS

  1. BODY WEIGHT TOWEL CURL OR SUPINATED BAND CURL

4 SETS

5 SETS

  1. V-UP

4 SETS

5 SETS

Day 4: Off

Repeat the plan and beat your previous reps. If you didn’t get sore from these workouts, move up Volume Tier 2. Let’s all make the best of current conditions and work hard to stay strong and huge.

The Comments

Sorry, you must be logged in to post a comment.