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If you have little time to go to the gym but not stop training, here we bring you home training plan with a routine of three days a week that you can do without leaving your home.

Structure and variables of the routine

With the availability of three days we have opted for a hybrid routine consisting of a torso day, a leg day and a full body or full body day.

Training frequency

Even if one day is dedicated to torso and another to legs, the realization of a third day of full body allows us to give a frequency of training to all muscle groups, that is, we will work twice a week for each muscle group. Although the three days of training can be organized in many ways throughout the week, it would be ideal not to concentrate the three days consecutively. One option would be:

  • MONDAY: LEG
  • TUESDAY: REST
  • WEDNESDAY: TORSO
  • THURSDAY: REST
  • FRIDAY: FULL BODY
  • SATURDAY AND SUNDAY: REST

Training volume

Training volume and s one of the most important variables in achieving muscle hypertrophy, if not the most important. For simplicity, we will understand volume as total weekly series.

Little volume of training will not produce sufficient stimulus for the body to generate positive adaptations and on the other hand, too much training volume will exceed the tolerance threshold that the body has to generate them and instead of investing resources to improve it will simply to recover from all that fatigue.

So, we who are starting out will choose a volume with which most people can generate positive adaptations, which is known as maximum adaptive volume.

As for the range of repetitions we will use, we will move across a broad spectrum, ranging from eight repetitions to twenty.

Intensity of training and self-regulation

The intensity refers to the load or resistance used in the exercises but in our case we will use our own body weight and elastic rubber bands. Manipulating the intensity can be done in different ways but perhaps the simplest is knowing in the short or medium term how to self-regulate.

Self-regulation in training will help us to know the degree of effort that we are investing in a series for example. Although there are several systems to measure this, we will use the RIR (Reps in Reserve) method or repetitions in the breech. In each and every one of the series of exercises that we perform we must keep around an RIR 1-3. This means that we must use a resistance that allows us to reach the last repetition of each series with the feeling that we could have done between one and three more repetitions.

In the case of exercises with body weight we will use a wider range of repetitions so that those people who cannot perform the upper end of that range begin with the lower one.

Rest times

We will move between one and two minute breaks. We will approach two-minute breaks the fewer repetitions we make and approach one-minute breaks the more repetitions. We have to be clear that we must rest enough to be able to perform well in the next series. If we rest little, our total volume of training can be affected and with it the hypertrophy in the long term.

Routine at home for three days

DAY 1: LEG

EXERCISE

SERIES

REPETITIONS

RIR

BREAK

SQUAT 4 8-12 1-3 1′-1’30”
ZANCADAS 4 12-15 1-3 1′
DEADLY RUMAN WEIGHT WITH RUBBER 4 8-12 1-3 1′-1’30”
FEMORAL CURL 4 12-15 1-3 1′
ISOMETRIC PLATE 8 10″ 5″-10″

DAY 2: TORSO

EXERCISE SERIES REPETITIONS RIR BREAK
FLEXIONS 4 8-12 1-3 1′-1’30”
REMO WITH RUBBER 4 8-12 1-3 1′-1’30”
SIDE ELEVATIONS WITH RUBBER 4 12-20 1-3 1′
BICEPS CURL WITH RUBBER 4 12-20 1-3 1′
PATCHES OF TRICEPS WITH RUBBER 4 12-20 1-3 1′

DAY 3: FULL BODY

EXERCISES SERIES REPETITIONS RIR BREAK
ZANCADAS 4 12-15 1-3 1′-1’30”
DEADLY RUMAN WEIGHT WITH RUBBER 4 12-15 1-3 1′-1’30”
FEMORAL CURL 4 12-15 1-3 1′-1’30”
REMO WITH RUBBER 4 12-15 1-3 1′-1’30”
FLEXIONS 4 8-15 1-3 1′-2′
SIDE ELEVATIONS WITH RUBBER 4 12-20 1-3 1′-1’30”
ISOMETRIC PLATE 6 10″ 5″-10″

Squatting

We inspire and begin the movement by driving our hips backwards to immediately flex our knees while gaining depth. Starting the movement with the hips will allow us to swing the weight of our body towards the heels and not towards the knees.

The ideal would be to work this exercise to perform it with a greater depth adjusted to our anatomical characteristics. Once in the deepest part of the movement, we push with our gluteus backwards and upwards without tipping the torso forward as we begin to extend the knees and recover the verticality.

Strides

Although strides are usually understood as a main exercise for quadriceps, the joints and muscle mass involved make it a much more complete exercise.

Romanian deadlift with rubber

We begin the movement by throwing our hips back and maintaining a very slight knee flexion. This movement of hips will take our torso forward.

During the movement the knees maintain the initial flexion, what flexes is our hips until we take the torso to about 90 degrees and the hamstrings stretch completely. To finish, we must undo the movement and strongly contract the glutes to push the rubber extending the hip.

Femoral curl

Since we do not have machines to work knee flexion specifically, we will use our body weight and some sliders or socks.

We should start lying on the floor in a supine or upright position. We support the heels on the floor and as we extend the hip as if it were a bridge of gluteus, we flexed our knees. In each phase of the movement you must remain with the hip extended without touching the ground.

Isometric plate

To begin with, the ideal is to make the iron by resting our forearms on the ground. Our elbows remain under our shoulders, our neutral column and our feet resting on the floor on our fingers.

This is an anti-extension exercise, that is, we must avoid the fall of our pelvis towards the floor, which would cause a hyperextension of the spine.

Push-ups

Place your hands under your shoulders and with a width slightly greater than their width. Rest your toes on the floor or knees if you are still starting. Make sure to keep a core activated so as not to produce a hyperextension of the column during the concentric phase.

We flex the arms and lower the body until the chest comes to rest on the ground. The elbows remain close to the body, drawing between these and our head an arrowhead.

Rowing with rubber

This exercise is simple. We must have an elastic band and pass it through the sole of our feet while we are sitting on the floor. We extend the spine, scapulae descended and arms extended. We pull both ends of the rubber as we bend the elbows and retract our scapulae. The elbows should remain close to the body.

Lateral lifts with rubber

We step on the rubber with our feet and take each end with our hands. We perform an abduction by separating the arms of our body and maintaining a slight bend in the elbows. We raise the arms to the 90º line.

Bicep curl with rubber

We stepped on the rubber with our feet and grabbed both ends of the rubber band. With a supine grip, that is, with the palms facing up, we flex our elbows without moving the shoulder.

Triceps kick with rubber

We must flex the hip at 90º with the arms in contact with our body and with a 90º flexion. We must fully extend our elbows without making arm movements with the shoulder.


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