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Home Grown Gains 2.0: The Boys Edition

Workout plan for advanced athletes

Thom EvansIFBB Bodybuilder, Hypertrophy Coach and Nutritionist
Bodyweight Build with Bands Build muscle, improve strength and overall conditioning with this fully portable two-day bodyweight split where the only tools you need are your bodyweight and a set of resistance bands (Elite FTS or Rogue bands are highly recommended). Take no prisoners. At home, in the garage, on the road - this banded bodyweight blast will keep you progressing your physique, fitness and training goals whenever the gym is not an option. No Excuses.

Workout overview

  • 1

    Upper Body

    11 exercises | 80 minutes
    • Image of Reverse Flies
      Reverse Flies
      4 sets | 20 reps
    • Image of Pullover
      Pullover
      2 sets | 20 reps
    • Image of Pulldown
      Pulldown
      6 sets | 15 reps
    • Image of Barbell-Rows
      Barbell-Rows
      3 sets | 20 reps
    • Image of Standing chestfly
      Standing chestfly
      3 sets | 15 reps
    • Image of Pike Push Up
      Pike Push Up
      3 sets | 12 reps
    • Image of Lateral Raises
      Lateral Raises
      3 sets | 15 reps
    • Image of hammer curls
      hammer curls
      3 sets | 15 reps
    • Image of Triceps Extension
      Triceps Extension
      3 sets | 15 reps
    • Image of Reverse Crunch
      Reverse Crunch
      3 sets | 15 reps
    • Image of Plank
      Plank
      4 sets | NaN seconds
  • 2

    Lower Body

    6 exercises | 55 minutes
    • Image of Calves
      Calves
      3 sets | 20 reps
    • Image of Bulgarian Split Squats
      Bulgarian Split Squats
      6 sets | 12 reps
    • Image of Squat
      Squat
      4 sets | 25 reps
    • Image of Romanian Deadlifts
      Romanian Deadlifts
      4 sets | 15 reps
    • Image of Standing Leg Curl Machine
      Standing Leg Curl Machine
      6 sets | 12 reps
    • Image of Plank
      Plank
      3 sets | NaN seconds
Thom Evans

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