This is a generic 5 week training program, you can choose from beginner, intermediate or advanced. I have created this program so that each week is different from the previous one and there is progress from the first day to the last. Here is a short explanation of what each program contains:

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• Beginners: At home 5 weeks work out.

- 2 days full body work out per week.

- You will work the full body 2 times a week mixing different exercises, cardio, bodyweight and core.

- All you need is a resistant band.

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• Intermediate: At home 5 weeks work out.

- 3 days work our per week: 1 full body, 1 upper body, 1 lower body.

- You will work out 1 day full body mixing different exercises, 1 day upper body focus in 2 muscles each week and 1 day lower body work out. Exercises include cardio, bodyweight and core.

- All you need is a resistant band.

-The training weeks are planned so that you have progress in your workouts. Each week you will try new training methods, I will progressively increase the difficulty. Here is the summary of the type of training you will do each week:

 

Week 1. Superset. 

Week 2. Superset and Triset. 

Week 3. Giant set. 

Week 4. Circuit.

Week 5. Superset and triset (increased the number of sets and difficulty)

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• Advance: At home 5 weeks work out.

- 4 days work our per week, 2 upper body, 2 lower body.

- You will work out 2 days upper body focus on different muscle every day and 2 day lower body work out. Exercises include cardio, bodyweight, free weight and core.

- You need resistant band and dumbbells, if you have bar will be good too. (You can always use home material like bottle of water)

- The training weeks are planned so that you have progress in your workouts. Each week you will try new training methods, I will progressively increase the difficulty. Here is the summary of the type of training you will do each week:

 

Week 1. Superset. 

Week 2. Triset and superset 

Week 3. Giant set. 

Week 4. Drop set and superset. 

Week 5. Pyramid ascending and triset. 

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