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No. 01Strength at Home. 12 Weeks.
Training plan

Strength at Home. 12 Weeks.

Three workouts a week with dumbbells, a band and a pull-up bar. Choose your level after a short test, follow ready-made tables, and after 12 weeks compare your results in black and white.

PDF · 36 pages3 levels12 weeks9 scientific sources
9 €
Buy – 9 €Digital content – access to the file right after purchase. See the Terms.
What's inside
  • 12 weeks in 3 blocks: Base, Build, Strength – with deload weeks
  • 3 levels: Start, Intermediate, Advanced
  • Starting and final test – you measure progress
  • RPE scale and double progression
  • Warm-up and cool-down
  • Library of 25 exercises: photos, common mistakes and QR codes to videos
  • Equipment list in 3 budgets: €0, approx. €75, approx. €190
  • Printable training log
Who it's for
  • You want to train at home but don’t know how to build a plan
  • You’re starting out or coming back after a break
  • You train but have stopped progressing
  • You’re short on time – 3 × 45 minutes a week
Contents
  1. 01From the author
  2. 02How to use the plan
  3. 03Why home training works
  4. 04Equipment and budget
  5. 05Starting test and choosing your level
  6. 06Warm-up and cool-down
  7. 07Plan – Level 1 · Start
  8. 08Plan – Level 2 · Intermediate
  9. 09Plan – Level 3 · Advanced
  10. 10Exercise library
  11. 11Recovery and nutrition
  12. 12Your training log
  13. 13Frequently asked questions
  14. 14References
How to buy?
  1. 01Click “Buy”.
  2. 02Pay by card, BLIK or bank transfer.
  3. 03Download the PDF right away – the link also comes by e-mail.
Author

Bartłomiej Orchowski – 2× Street Lifting World Champion, 9 world records, personal trainer. He writes the way he trains: practical, step by step and based on research.