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    Registered User LawStudent1993's Avatar
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    Need a program for my home gym

    I've been lifting for a few years now, but never took it too seriously. My main goal was to regain 'healthy' weight after a stomach surgery. I was borderline anorexic (183cm & 59kg) and got up to 75kg, at which I've been hoovering for the past 2-3 years. I still went to the gym, but that was more for fun and just hanging out with friends. Of the hour and a half I spent there I trained maybe 45mins. I used mainly cables and machines, but I did learn correct form on compound lifts, I just didn't really progress on them.

    Since corona gyms are closed and I missed working out, so I bought a small dumbbell set to keep me busy and did some bodyweight exercises. I realized I'm weak as piss and tried getting stronger. When I started I could do 2 chin ups & maybe 6 push ups, today I can do 8 strict full ROM chin ups in a row and I'm doing 20+ rep sets of push ups. I took it a step further and managed to get my hands on a power rack, an adjustable bench, a barbell and 100kg in plates (different sizes). I tested my maxes and realized.. I'm still weak as piss and I want to change that. My 1RM's are the following:
    - SQ 70kg (below parallel)
    - BP 55kg (paused on chest)
    - OHP 40kg (full lockout)
    - DL - last time I did this exercise it was 100kg (lanky arms) but I can't do those at home - can do RDL's

    I have a flexible work schedule so I can basically train every day. My goal is to get stronger and bigger. I've noticed I like training at home by myself (saves me time and less distractions) and that my volume tolerance is shockingly low at the moment - legs were spaghetti after 3 sets of squats (1 top set and 2 back off sets). My chin ups drop from 8 reps to 6 to 4 over 3 sets.

    Can anyone recommend me a good program for my goals? Thanks!
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  2. #2
    Time is Muscle ECGordyn's Avatar
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    ECGordyn is offline
    Originally Posted by LawStudent1993 View Post
    I've been lifting for a few years now, but never took it too seriously. My main goal was to regain 'healthy' weight after a stomach surgery. I was borderline anorexic (183cm & 59kg) and got up to 75kg, at which I've been hoovering for the past 2-3 years. I still went to the gym, but that was more for fun and just hanging out with friends. Of the hour and a half I spent there I trained maybe 45mins. I used mainly cables and machines, but I did learn correct form on compound lifts, I just didn't really progress on them.

    Since corona gyms are closed and I missed working out, so I bought a small dumbbell set to keep me busy and did some bodyweight exercises. I realized I'm weak as piss and tried getting stronger. When I started I could do 2 chin ups & maybe 6 push ups, today I can do 8 strict full ROM chin ups in a row and I'm doing 20+ rep sets of push ups. I took it a step further and managed to get my hands on a power rack, an adjustable bench, a barbell and 100kg in plates (different sizes). I tested my maxes and realized.. I'm still weak as piss and I want to change that. My 1RM's are the following:
    - SQ 70kg (below parallel)
    - BP 55kg (paused on chest)
    - OHP 40kg (full lockout)
    - DL - last time I did this exercise it was 100kg (lanky arms) but I can't do those at home - can do RDL's

    I have a flexible work schedule so I can basically train every day. My goal is to get stronger and bigger. I've noticed I like training at home by myself (saves me time and less distractions) and that my volume tolerance is shockingly low at the moment - legs were spaghetti after 3 sets of squats (1 top set and 2 back off sets). My chin ups drop from 8 reps to 6 to 4 over 3 sets.

    Can anyone recommend me a good program for my goals? Thanks!
    Candito Linear
    Fierce 5
    AllPro
    Viking's

    ^^ Really good beginner programs you can run for a long time.

    Don't train weights every day, you need recovery to grow. But cardio is fine on off days.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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