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Home Grown Gains 1.0: The Boys Edition

Workout plan for advanced athletes

Thom EvansIFBB Bodybuilder, Hypertrophy Coach and Nutritionist
Bodyweight Build Build muscle and strength while improving conditioning in any place, at any time, using nothing but your body. This workout is one for the prison-cell training purists (and if you happen to be in lockdown or quarantine). Bodyweight training for those who NEVER complain, NEVER explain, NEVER excuse and NEVER apologise for living an EPIC life 24 hours a day, 365 days a year.
  • Image of Jumping Jacks
    Jumping Jacks
    1 sets | 60 seconds
  • Image of Calves
    Calves
    4 sets | 10-20 reps
  • Image of Cossack Squats
    Cossack Squats
    3 sets | 24 reps
  • Image of Squat
    Squat
    3 sets | 20 reps
  • Image of Frogjumps
    Frogjumps
    1 sets | 60 seconds
  • Image of Pike Push Up
    Pike Push Up
    3 sets | 12 reps
  • Image of Superman Hold
    Superman Hold
    4 sets | 30 seconds
  • Image of Plank
    Plank
    3 sets | 20 reps
  • Image of Leg Raises
    Leg Raises
    3 sets | 15 reps
  • Image of Crunches
    Crunches
    3 sets | 20 reps
  • Image of Side Crunches
    Side Crunches
    4 sets | 20 reps
  • Image of Burpees
    Burpees
    3 sets | 20 seconds
Thom Evans

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