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:
goblet squat
dumbbell bench press or military press
inverted row or one arm dumbell row or barbell row
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?
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.