I would save my money if I were you. Most likely not worth it.
First of all find a pullup bar. There are doorway pullup bars on Amazon for less than €30. Much more useful than buying a program if you’re limited on equipment.
If you can find dumbbells, even light ones, that’s a plus. Add a band and you have plenty of options. Find something to do dips with: I used the corner of my balcony fence. I used to use two chairs too.
Here are some things you can do with mininal equipment: I’ll list them in order of importance in my opinion
Pullups, dips, pushups (normal and incline)
Band or dumbbell raises: front, lateral, rear
Bodyweight squat, one legged rdl, walking lunges
Band or dumbbell curls and extensions, and if heavy enough, presses (floor and overhead)
Handstand pushups if you can do them (if not, it’s a good time to try and learn)
Band triceps extensions
Hanging leg raises and crunches
All sort of plyometric movements if you really get bored
Do supersets: dips to pushups, raises to overhead presses with whatever you can find.
Mechanical dropsets work well with pushups: incline to normal to decline to kneeling.
You can do high volume, train to failure, and if you need to even train a bunch of days in a row.
It sucks to have to train home, I’ve HATED it, but don’t let the annoyance keep you from being productive. And even though it’s hard to focus on that right now, believe me: you will be fine.
I know but this really not the best timing ahahah. Away from the barbell, supposed to be in a gym internship. Remember I have mandatory O-lift tests later… All these weeks of are taking practice away from me.
Anyway, I literally don’t have money ahah. For dumbbells, well I use 12-18 kgs for raises so… Perhaps just grabbing a pair if I can… Or if there are any not out of stock ahahah
Thanks for the suggestions. I guess I’ll try to practice as much as I can my gymnastic skills: Kipping, muscle-ups, dips, double-unders, handstand push-ups and such
But leg work is going to be really annoying. How to stimulate them…
How’s your shrimp squat? Bodyweight sissy squat also an option?
Stimulating them for hypertrophy shouldn’t be much of a concern. Max-limit strength though, yeah.
I’d do Darden 30-10-30, iso-prefatigue, and 1+1/2 reps bodyweight squats.
On the 1+1/2 reps, use those dumbbells of yours and as a weekly progression do
To failure
To failure, drop weight, to failure
To failure, drop weight, to failure and then resist as you fail the concentric.
You can probably grab a doorframe to do assisted reps even. So when you can’t do the concentric you use your arms to restart and just max out on eccentrics.
Focus like hell on your quads. Never extend your legs fully, trap those metabolites or whatever they’re called inside the muscle and just go at it with a vengeance.
Another idea would be to borrow from how the abdominal stack Ellington posted about is set up. It’s just a mechanical drop-set really. Go AMRAP slow eccentric squats, then go Bulgarian Split Squat (alternating)
Tempo contrast also feels like a good fit for Bulgarian Split squats
To give you an idea of how brutal this one can be, take a look at the video and keep in mind that this is a pro football player who squats over 500… and he’s not able to finish the last 30 seconds with bodyweight only!
For legs just do high volume Bulgarians. Go dig up the biggest rock you can find they you can hold in front of you and you are good to go. High volume sets with the rock until your legs give up and Then drop the rock and just do body weight sets. No lock out at the top just good tempo up and down.
Rocks can be used for clean and press, zercher squats, carries, throws (assuming you have a field near you).
Time to convert to strongman and go old school mate.
