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CHANGE TO THE HOME BODY ROUTINE: As we draw closer to all gyms being open again, we have changed the Home Body split to match The Daily Pump, just with free-weights (no machines).

Welcome to our at-home supplement to The Daily Pump! As we all navigate these crazy times, we understand you have goals and want to stay on track while staying healthy at home. By now, most of you have put together a weight set or found items around the house you can use (like a backpack, luggage, buckets, etc). Work with what you’ve got!

QUADS

Barbell Squat
(inside shoulder width stance)
4 sets of 50

Alternating Body weight Split Squat
3 sets of 20

Dumbbell Goblet Squat
12,10,8,6,4

Body weight Sissy Squat
3 sets to Failure
(4:2:1:0)

Body weight Leg Extension
6 sets to Failure

BACK

Pull up OR Resistance Band Lat Pull down
3 sets to Failure

Incline Bench Supported Barbell Row
(extra wide grip)
12,10,8,6,4

Barbell Deadlift
4 sets of 6

Dumbbell Seal Row
20,15,5,5
Last 2 sets only (1:0:1:5)

Floor Pull Over
4 sets of 8

Dumbbell Seal Row
20,15,10,5,5
Last 2 sets only (1:0:1:5)

CHeST/TRICEPS

Flat Barbell Press
3 sets of 50

Incline Barbell Press
3 sets of 50

Countertop Chest Dip
3 sets of 6
(4:2:1:0)

Decline Barbell Floor Press
30, 24, 18
Break the sets into thirds for reps. After completing each 1/3 pause on the stretch for 10 seconds. Ex: first set pause every 10 reps

Single Arm Floor Dumbbell Hammer Press
10,8,6

Floor Dumbbell Fly
3 sets of 6
(1:0:1:2)

Flat Bench Skull Crusher
4 sets of 50

Weighted Tricep Bench Dip
5 sets of 6
(4:2:1:0)

Bent Over Double Arm Dumbbell kickback
15,12,10,10 drop 15 drop 15

SHOULDERS/BICEPS

Flat Bench Dumbbell Superman
15,12,10

Standing Barbell Shoulder Press
4 sets of 6
(1:2:1:0)

Bent Over Rear Delt Fly (2 variations)
3 sets of 20
Reps 1-10: Bent Over Rear Delt Fly (to the side)
Reps 11-20: lower weight, then Rear Delt Fly (to the front)

Back Supported Barbell Upright Row
15,12,10

Dumbbell Side Lateral into Around the World
2 sets of 20
Reps 1-10: Side Lateral, turning pinkies up at the top of the movement
Reps 11-20: immediately into Around the Worlds, no weight change

Double Arm Dumbbell Curl
4 sets of 6

Seated Dumbbell Concentration Curl
3 sets of 20

ABS/CALVES/NECK

Seated Single Leg Dumbbell Calf Raise
20,20,15,15,10,10,5,5
Last 2 sets ONLY: (1:0:1:5)

Standing Single Leg Calf Raise
6 sets of 6
(1:2:1:2)

Floor Oblique Sit up
4 sets to Failure

Floor Hip Raise
4 sets to Failure
(1:0:1:2)

Floor Sit up
8 sets to Failure

Weighted Front Neck Raise
20,15,10,5,5
Last 2 sets ONLY: (1:0:1:5)

Weighted Rear Neck Raise
20,15,10,5,5
Last 2 sets ONLY: (1:0:1:5)

QUADS

Barbell Squat
(inside shoulder width stance)
4 sets of 6

Body weight Sissy Squat
1 set to Failure

Barbell Mid Pause Squat
3 sets of 8

Body weight Sissy Squat
1 set to Failure

Dumbbell Goblet Squat
(inside shoulder width stance)
4 sets of 8

Body weight Sissy Squat
1 set to Failure

Body Weight Leg Extension
6 sets to Failure

BACK

Barbell Deadlift
5,5,5,5,5,20

Dumbbell Seal Row
20,15,10,5,5
(1:0:1:5) Only on the 5 rep sets

Barbell Floor Pull Over
(shoulder width grip)
3 sets of 6
(1:0:1:2)

Flat Bench Dumbbell Pull Over
3 sets of 8
(1:0:1:2)

Barbell Rack Pull
(above knee height)
4 sets of 20

Seated Dumbbell Shrug/Barbell Shrug (snatch grip)
3 sets of 20/20

CHEST/TRICEPS

Flat Dumbbell Fly
4 sets of 6
(1:0:1:2)

Flat Barbell Press
4 sets of 6

Slight Decline Barbell Press
4 sets of 8
Mid pause on the negative portion of the rep

Decline Barbell Press
15,10,5,1,1
Last 2 sets only (1:60:1:0)

Plate Hex Press
3 sets of 20

Floor Barbell Skull Crusher
4 sets of 6
(1:0:1:2)

Seated Double Arm Overhead Dumbbell Extension
4 sets of 8
Mid pause on the negative portion of the rep

Single Arm Dumbbell Floor Skull Crusher
3 sets of 20

Single Arm Dumbbell Tricep Extension
(across body)
3 sets of 8
(1:2:1:2)

HAMSTRINGS/GLUTES

Dumbbell Stiff Leg Deadlift
5,5,5,5,5,20

Barbell Good Morning
(inside shoulder width, toes elevated)
12,10,8,6

Flat Bench Dumbbell Leg Curl
20,15,10,5,5
(1:0:1:5) Only on the 5 rep sets

Dumbbell Goblet Squat
(sumo stance)
4 sets of 6

Barbell Good Morning
(sumo stance)
3 sets of 8
(1:2:1:0)

Barbell Walking Lunge
3 sets of 50
each side = 1 rep

Barbell Hip Thrust
3 sets of 15
Last rep ONLY: (1:0:1:15)

Home Body Split: PUSH, PULL, LEGS, CALVES/ABS, REST

ABS & CALVES

Standing Calf Raise
(toes pointed straight)
150 reps
Break these up into however many reps you need. First set use a weight that you could do 20-30 reps and go from there. Only rest 30 seconds between, which means each set you’ll get less and less reps (as you get tired!)

Floor Sit up
500 reps
Break these up into however many reps you need. I did 10 sets of 50

LEG DAY

QUADS/HAMSTRINGS/GLUTES

Weighted Squat (shoulder width stance)/Weighted Goblet Squat (feet touching)
8 sets of 30/10
First Exercise: No tempo
Second Exercise: (1:4:1:0)

Barbell Good Morning (sumo stance)/Dumbbell Stiff Leg Deadlift (feet touching)
8 sets of 30/10
First Exercise: No tempo
Second Exercise: (1:4:1:0)

Weighted Hip Thrust
20,20,10,10,5,5
Only on the 5 rep sets: (1:0:1:5)

Body weight Walking Lunge OR Alternating Split Squat
3 sets of 50 (25 per side)

PULL DAY

BACK/BICEPS

Single Arm Weighted Row
10 sets of 10
30 seconds rest max between sets

Floor Pull Over
10 sets of 10
30 seconds rest max between sets

Weighted/Banded Shrug
10 sets of 10
30 seconds rest max between sets

PUSH DAY

CHEST/SHOULDERS/TRICEPS

Weighted Push ups
10 sets of 10
30 seconds rest max between sets

Single Arm Shoulder Press
10 sets of 10
30 seconds rest max between sets

Single Arm Dumbbell Tricep Extension
10 sets of 10
30 seconds rest max between sets

CALVES/ABS

Standing Calf Raise/Seated Calf Raise
(toes pointed straight)
6 sets of 20/20
(4:0:1:2)

Standing Calf Raise 2 up 1 down/Seated Calf Raise
(toes pointed out)
6 sets of 20/20
For 2 up 1 down: each side counts as 1 rep

Floor Oblique Side Sit up
(feet anchored)
4 sets to Failure each side

Hip Raise/Floor Sit up
4 sets to Failure

V Sit up
3 sets to Failure

LEG DAY

QUADS/HAMSTRINGS/GLUTES

Hip Thrust
4 sets of 20
(1:2:1:2)

Body weight Sissy Squat/Stiff Leg Deadlift/Dumbbell Goblet Squat
5 sets of 10/10/10
(1:3:1:0)

Dumbbell Front Squat/Backpack Good Morning/Body weight Leg Extension
5 sets of 10/10/10
(1:3:1:0)

PULL DAY

BACK/BICEPS

Seated Dumbbell Shrug
4 sets 20
(1:2:1:2)

Bent Over Backpack Row/Single Arm Backpack Row/Floor Barbell Pull over
5 sets of 10/10/10
(1:3:1:0)

Double Arm Dumbbell Reverse Curl
4 sets 20
(1:2:1:2)

Bar Stool Hammer Curl/Single Arm Dumbbell Concentration Curl/Double Arm Dumbbell Curl
5 sets of 10/10/10
(1:3:1:0)

Skydivers
3 sets to Failure
(1:0:1:2)

PUSH DAY

CHEST/SHOULDERS/TRICEPS

Incline(or floor) Dumbbell Fly
4 sets of 20
(1:2:1:2)

Backpack Push up/Decline Counter Press/Floor Suitcase Press
5 sets of 10/10/10
(1:3:1:0)

Dumbbell Side Laterals
4 sets of 20
(1:2:1:2)

Dumbbell Front Raise/Dumbbell Rear Delt Fly/Arnold Dumbbell Shoulder Press
4 sets of 10/10/10
(1:3:1:0)

Backpack Diamond Push ups
4 sets of 20
(1:2:1:2)

Dumbbell Tricep Kickbacks/Dumbbell Skull crushers/Backpack Overhead Extension
4 sets of 10/10/10
(1:3:1:0)

CALVES & ABS

Standing Calf Raise 2 up 1 down
2 sets to Failure
(1:0:1:5)

Seated Single Leg Calf Raise/Floor Hip Raise
4 sets of 30/F

V Sit up/Wall Supported Calf Raise
4 sets of F/20

Standing Calf Raise/Floor Oblique Sit up
4 sets of 10/F

LEG DAY

QUADS/HAMSTRINGS/GLUTES

Weighted Squat (close stance)/Good Morning/Hip Thrust
4 sets of 30/20/10

Skateboard Hamstring Curl (or Dumbbell Floor Curl)/Split Squat/Body Weight Leg Extension
4 sets of 30/20/10

Double Leg Banded Abductor/Sissy Squat/Banded Adductor
4 sets of 30/20/10

PULL DAY

BACK/BICEPS

Weighted Bent Over Row/Dumbbell Shrug/Concentration Curl
4 sets of 30/20/10

Weighted Pull Over/Single Arm Row/Hammer Curl
4 sets of 10/20/30

Dumbbell Curl/Deadlift/Single Arm Shrug (or banded Shrug)
4 sets of 20/10/30

PUSH DAY

CHEST/SHOULDERS/TRICEPS

Weighted Chest Press/Weighted Side Lateral/Backpack Diamond Push up
4 sets of 30/20/10

Weighted Shoulder Press/Decline Weighted Floor Press/Weighted Overhead Tricep Extension
4 sets of 30/20/10

Weighted Skull Crusher/Weighted Front Raise/Weighted Push up
4 sets of 30/20/10

CALVES/ABS

Single Leg Standing Calf Raise
12 sets to Failure
Only rest is when the other leg is working. Back and forth until complete

Floor Oblique Side Sit up
8 sets to Failure
Only rest is when the other SIDE is working. Back and forth until complete

Floor Sit up
4 sets to Failure
(1:2:1:0)

LEG DAY

QUADS/HAMSTRINGS/GLUTES

Weighted Goblet Squat/Body weight Sissy Squat
10 sets of 15/F
(1:2:1:2)

Weighted Good Morning/Stiff Leg Deadlift
6 sets of 15/20
(1:2:1:2)

Hip Thrust
6 sets of 15
(1:2:1:2)

PULL DAY

BACK & BICepS

Bent Over Weighted Row/Pull Up (or Lat Pull down using a resistance band)
8 sets of 15/F
(1:2:1:2)

Single Arm Weighted Row/Weighted Shrug
6 sets of 15/20
(1:2:1:2)

Seated Barbell Curl/Dumbbell Hammer Curl
use a weighted suitcase, backpack or kettle bell
6 sets of 15/20
(1:2:1:2)

PUSH DAY

CHEST/SHOULDERS/TRICEPS

Floor Press/Decline Counter Press
8 sets of 15/F
(1:2:1:2)

Floor Dumbbell Fly
or you can create an ‘incline’ by adding a pad behind your back
4 sets of 20
(1:2:1:0)

Lying Rear Delt Weighted Fly/Weighted Side Lateral
8 sets of 15/20
(1:0:1:2)

Single Arm Floor Dumbbell Extension/Diamond Push Up
4 sets of 20/F
(1:2:1:2)

ABS & CALVES

Sit Up
(feet anchored)
500 reps
Break into as many sets as you need: I did 1 set of 100 reps and 8 sets of 50 reps

Seated Calf Raise
(toes pointed straight)
30,30,25,25,20,20,15,15,10,10,5,5

LEG DAY

QUADS/HAMSTRINGS/GLUTES

Weighted Squat
(inside shoulder width stance)
20,15,12,10
1st set (1:2:1:2)
2nd set (1:3:1:2)
3rd set (1:4:1:2)
4th set (1:5:1:2)

Weighted Split Squat
3 sets of 20

Weighted Good Morning
20,15,12,10
1st set (1:2:1:2)
2nd set (1:3:1:2)
3rd set (1:4:1:2)
4th set (1:5:1:2)

Body weight Sissy Squat
3 sets to Failure
(1:2:1:0)

Weighted Hip Thrust
4 sets of 20

PULL DAY

BACK & BICepS

Bent Over Weighted Row
20,15,12,10
1st set (1:2:1:2)
2nd set (1:3:1:2)
3rd set (1:4:1:2)
4th set (1:5:1:2)

Weighted Shrug
3 sets of 20

Floor Pull Over
20,15,12,10
1st set (1:2:1:2)
2nd set (1:3:1:2)
3rd set (1:4:1:2)
4th set (1:5:1:2)

Skydivers
3 sets to Failure
(1:0:1:2)

Weighted Bicep Curl
20,15,12,10
1st set (1:2:1:2)
2nd set (1:3:1:2)
3rd set (1:4:1:2)
4th set (1:5:1:2)

Weighted Hammer Curl
3 sets of 20

PUSH DAY

CHEST/SHOULDERS/TRICEPS

Decline Weighted Floor Press
20,15,12,10
1st set (1:2:1:2)
2nd set (1:3:1:2)
3rd set (1:4:1:2)
4th set (1:5:1:2)

Weighted Push up
3 sets of 20

Weighted Side Lateral
20,15,12,10
1st set (1:2:1:2)
2nd set (1:3:1:2)
3rd set (1:4:1:2)
4th set (1:5:1:2)

Handstand Push up
3 sets of 20

Weighted Tricep Extensions
20,15,12,10
1st set (1:2:1:2)
2nd set (1:3:1:2)
3rd set (1:4:1:2)
4th set (1:5:1:2)

Weighted Skull Crusher
3 sets of 20