T Nation

Minimalist At-Home Training Program


#1

Hi. I am looking for a minimalist at-home training program. I am a beginner/ectomorph (186, 80kg).
I have an adjustable bench, two loadable dumbbells, one barbell, some weights (around 80kg together) and one kettlebell.
This is my (three days a week) 5x5 full body training program:

  1. goblet squat
  2. dumbbell bench press or military press
  3. inverted row or one arm dumbell row or barbell row
  4. kettlebell swing

What do you think about it? Any advice?

I dont have a space for squat rack, but I would like to buy a pull up bar. What program would you recommend for me?


#2

Use barbell more. Barbell is better to program than dumbbells. Otherwise looks decent assistance selection. Use a lot of “big” multi-joint movements. You’ll quickly run out of weights, then buy more of them. Also, save money for squat rack.

Here’s a strongly Wendlerized suggestion of how I would do it, take or it or leave it:

3 Days/week, variate workouts ABAB:

A
Front squats - 5x5 with some progression model
Bench press - 5x5 with some progression model

Assistance circuit, 25-100 total reps per movement
ab work
kb swings
Pull ups/chins
Push ups or DB pressing

B
Deadlift (or just SLDL if the weights are too light) - 5x5 with some progression model
Military press - 5x5 with some progression model

Assistance circuit, 25-100 total reps per movement
ab work
goblet squats
KB rows
Push ups or DB pressing

With the assistance, start with easy circuits and add reps/rounds as you’ll get used to them. You can get sweaty/some conditioning with these, but do not floor yourself. The point is not do as much as you can.