I usually go on forever, so i’ll make this short and sweet.
I work out of town 3 weeks at a time, and then home for 1 week. I train at work and was planning to rest on my week at home, but that’s the entire reason I’m working out - to get bigger for when I’m home (no girls in camp life lol). I’m looking for a routine I can do every day (push/pull split?) strictly to keep my muscles pumped for the week off, but also not be completely inactive.
Probably get away with one compound exercise for each muscle group? legs, lats, chest/shoulders, arms for a bonus? I want to keep it simple
My options at home include chin-up/row bar, dip bars, and could bring home some resistance bands with me. I guess what I’m after is how many reps, sets and how much rest between?
Make fun of me all you want, this could be a good thread
If you want to really challenge yourself and get fit as well as pumped, then check out @ChongLordUno training log and his Youtube for some horrendous bodyweight workouts. 3 weeks of hard and heavy in the gym and then a week of entering the dark place would work well.
One workout I’ve done a bit recently when I do a workout at home with my wife is a push/pull split with archer pullups/one arm pushups followed by added, easier work on the same areas. Its not a particularly sophisticated program and can be done easily in a garage but gives a great pump and has seriously helped my pullup/pushup numbers/strength
Archer/offset pullups as I do them - not sure what theyre called but 1 hand directly in front of your face, palm facing you with the other hand extended out on the bar to support your weight, puts a lot more resistance on 1 arm and you will need to swap sides, program as follows.
Archer pullups/ one arm pushups superset (all exercises are done as a superset & I cut down on rest because I want to spend time with family)
Ladder from 2 to 10 reps, ( 2, 4, 6, 8, 10) around a minute to 2 minutes rest between sets.
50 x Bodyweight rows/ regular pushups done without rest, break it down however you like
50 x Curls/Overhead Extension done without rest break it down however you like with what ever weight you can do it with, I use 30kg on a EZ bar.
When I’m done I usually swagger around the house with a white face, sick stomach and arms so swollen I have to get my wife to help pull my shirt off. Feels great:-)
For legs, not always on the same workout, I do the same reps starting with skater squats and half depth pistol squats, eg 2 x skater squats immediately followed by 2 x pistol squats to the same depth ramping up like before, 2, 4, 6, 8, 10. Follow this with 50 x air squats or hip raises on 1 leg, then finish of with 50 x sissy squats and calf raises if you wanna
Please note these workouts are only when I’m at home or on a sales trip without much time and my regular equipment so sometimes happen twice a week and other times once a month.
