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This Is "Kurt's Bacement Bootcamp!!!"
© Kurt Astarita - KurtAstarita.com
IMPORTANT: HEALTH & FITNESS DISCLAIMER The content provided on KurtAstarita.com by Kurt Astarita is for entertainment and informational purposes only. It is not a substitute for professional medical advice. Always consult with a qualified healthcare provider before beginning any exercise program or changing your diet. By using this content, you acknowledge you do so at your own risk.
Read the Full Disclaimer Here
Listen to me closely.
You’re staring at the mirror. You see the grey hairs coming in. You feel the aches. And you’re telling yourself that the "glory days" are over. You’re thinking that unless you drop $100 a month on some sterilized, air-conditioned commercial gym membership, you can't build a physique that commands respect.
WRONG.
You are dead wrong.
I built the body I have now—stronger, leaner, and more dangerous than I was in my 20s—right here (whispers: in my bacement), 'breath', with a setup that costs less than a year of those "fancy" memberships.
Me in my 20's....
Me at 40....
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From 148 - 174 pounds in 90-121-ish days (counting 3 weeks of shoulder rehab after a bike wreck)!!!
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I know WTF I'm talking about!!!
You want the blueprint? You want to know exactly how I did it?
I’m not going to gatekeep this. I’m going to give it to you raw and hard (oh yeah!!!) This is my system. This is my gear. This is 138 days of gains and pain! Don't be a wussy type of gains!
BOOTCAMP EASY LINKS
- Kurt's Bacement Bootcamp - Workout System
- Kurt's Bacement Bootcamp - Nutrition Plan
- Kurt's Bacement Bootcamp - Supplement Plan
- Kurt's Bacemnet Bootcamp - Workout Demonstrations
- Kurt's Bacemnet Bootcamp - Keeping Track
- Kurt's Bacement Bootcamp - Continued Learning
THE GEAR: BUILDING THE FORGE
You think you need machines? You think you need cables? Pull this cable (points to groin).
Physics doesn't care if the resistance comes from a $5,000 machine or a rubber band. It only cares about TENSION.
Here is exactly what I use.
This is my personal training system to help you get jacked! So, first off, I built a home gym in my basement that only takes up a small space.
Equipment Included:
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- Pull-up bar (OPTIONAL)
- A 40-80lb (18.14 kg) weighted vest (or weighted backpack)
- A Jungle Gym XT Suspension Trainer (with which to strap to the suspension trainer anchors in the ceiling rafters).
- Multiple Sets of Pull-up bands (from light to the heaviest you can buy)
- Various sets of Lifeline USA Resistance bands with handles (from light to the heaviest you can buy)
- Fat-grips
- A bucket of sand (for grip and wrist training)
- Arm Shark Multispinner (for cupping, arm wrestling training)
- An exercise/yoga mat (often for ground workouts)
- A rolled-up towel taped with duct tape on both ends
Total price, under $500
THE METHODOLOGY: EMBRACE THE GRIND
Knowing how to USE it to force your body to grow is another.
Most guys over 40 train like they’re made of glass. They go through the motions. They stop when it starts to burn.
That is why they look the same year after year.
To change the body, you must force it to adapt. You have to push it into the dark waters of deep fatigue.
Here is the code I live by:
MY TRAINING METHODOLOGY: THE RULES OF ENGAGEMENT
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Kurt's Training Methodology & Intensity Rules
I go until near failure on all sets except on the final set-(I go until COMPLETE failure!) – This starts the 3rd week. “Until failure” entails all-out effort until a single rep of any exercise cannot be completed.
Additionally, after I reach failure on the final set, I perform 2 reps of negatives (starting at the top of the movement and lowering slowly).
I don't just wing it. I have rules. Structure equals freedom
The Golden Rule: Progressive` Overload (ADAPT OR DIE)
Listen to me. If you do the same 10 reps with the same resistance next week that you did this week, you are wasting your damn time. You are just "exercising." We are TRAINING.To force your body to grow—especially after 40—you must demand more from it every single session. This is Progressive Overload. It is the law of the universe. If the demand doesn't increase, the supply (your muscle) won't either.
How to Smash the Plateau:
- Increase Resistance: Add a heavier band, throw another 5lbs in the vest, or shorten the suspension trainer straps to make the angle more brutal.
- Increase Volume: Squeeze out one more rep than last time. Just one. That’s the margin between winning and rot.
- Improve Quality: If you did 10 reps with "okay" form last week, and 10 reps with PERFECT, laser-focused tension this week—that is progress.
- Decrease Rest: If you can do the same work with 10 seconds less rest, you’re becoming a more efficient machine.
General Training Rules
- I focus on quality full-range exercises.
- I take a 2-minute rest after each set for the upper body, and a 3-minute rest after each set for major leg exercises like squats; some rests are shorter, 1-2 minutes rest for calves.
- After each exercise is completed, before moving to the next one, I'll rest for 5 minutes.
- I focus on functional training. My style is unique. I do modified calisthenics with resistance bands, suspension trainers, and weight equipment (weighted vests, ankle weights, wrist weights, weighted belt, etc).
EXAMPLE:
Set 4 of decline push-ups: 7 reps, failed on 8th rep, and completed 2 negative reps.
WHY THIS WORKS (THE SCIENCE OF THE SUFFERING)
You might be reading that "Complete Failure" and "Progressive Overload" talk and thinking, "Kurt, isn't that dangerous? Isn't that too much?"
NO.
Let me drop some knowledge on you.
The Biological Law of Adaptation: Your body is a survival machine. It doesn't want to build muscle; muscle is metabolically expensive. It only builds it if it's convinced it will die without it.
Progressive Overload is the "threat" that triggers this response. Science calls this Mechanotransduction. When you increase the load or tension over time, your muscle cells sense that mechanical strain and convert it into chemical signals that jumpstart protein synthesis.
If you don't increase the stress, your body says, "Cool, I'm strong enough to survive this," and it stops growing. Period.
High-Threshold Motor Unit Recruitment: When you push to failure, you recruit every single motor unit in that muscle. You aren't just tickling the surface fibers; you are digging deep into the high-threshold motor units that are responsible for real size and strength.
The Power of the Negative: And those "negatives" I mentioned? That's the secret sauce.
Science calls this Eccentric Loading.
According to research found in the British Journal of Sports Medicine (referencing studies on eccentric muscle actions), eccentric training—the lowering phase—generates significantly higher muscle tension than the lifting phase. This micro-trauma is the potent signal your body needs to repair and grow bigger and stronger.
The Shield Against Sarcopenia: Furthermore, regarding us older guys, studies on Sarcopenia (age-related muscle loss) show that high-intensity resistance training with a focus on progressive progression is the ultimate defense against becoming frail.
We don't train hard to show off. We train hard to stay ALIVE.
So are you ready for my 138 days of gains?
START HERE: THE BACEMENT BOOTCAMP FITNESS ASSESSMENT
Over 40, your "check engine" light is usually on, but you’ve learned to ignore it. We aren't doing that here. If you fail this assessment, you don't start the Bootcamp today. You start the Checklist Program to earn your way in.
THE "READY TO GRIND" TEST
Perform these four markers. If you hit all of them with perfect form, you are clear for Week 1.
The Structural Plank: Hold a rock-solid plank (on elbows) for 60 seconds without your hips sagging or your back arching.
Why: If your core can't stabilize for a minute, the weighted vest will crush your lower back.
The Suspension Row Standard: Set your suspension trainer to 45 degrees. Perform 12 controlled reps (chest to hands, 2-second eccentric).
Why: This proves your scapular stability and baseline pulling strength.
The Air Squat Depth Test: Perform 20 bodyweight squats in 60 seconds, with your hip crease dropping below your knees, keeping your heels glued to the floor.
Why: Mobility is the first thing we lose. If you can’t hit depth with bodyweight, adding resistance is a recipe for a "snap-city" knee injury.
The Push-up Baseline: Perform 10 strict, chest-to-floor push-ups (no "worming" up).
Why: This is the bare minimum upper-body pushing capacity for the Bootcamp volume.
FAILED THE TEST? START HERE: THE PRE-BOOTCAMP CHECKLIST
If you couldn't hit those markers, DO NOT START THE BOOTCAMP. You aren't "wussy," you're just out of alignment. Use this 2-week checklist to fix your markers so you can join the elite.
Daily Objective: Restore the Chassis
Mobility Fix: 10 minutes of "Couch Stretch" (5 mins per side) and "Deep Squat Holds" to open your hips.
The "Core 300": Accumulate 300 seconds (5 minutes) of planking throughout the day.
Negative Training: If you failed the push-ups or rows, perform 3 sets of 5 "Negatives" only. Start at the top and take 5 seconds to lower. This builds the neurological strength needed to perform the full rep.
The "Walk": 20 minutes of brisk walking (weighted if possible) to build your aerobic base for the intensity rules.
The Goal: Perform the Fitness Assessment every 3 days. The second you hit all 4 markers, you officially enter Week 1 of the Bootcamp.
THE INTERVENTION: MEDICAL CLEARANCE & FOUNDATION PHASE
(FOR OLD INJURIES, OBESITY, & CHRONIC HEALTH MARKERS)
CRITICAL WARNING: If you are over 100lbs overweight, recovering from recent surgery, or managing chronic disease, STOP. You are not ready for the Bacement Bootcamp yet. We need to stabilize your biological foundation first. This page is your roadmap to getting cleared for the grind.
Now we address the cardiovascular system, before the big workout!
THE CARDIO: ROUTINE TO OUTLAST EVERYONE
THE AEROBIC OVERDRIVE: RUCKING & BEYOND
Most "gym bros" treat cardio like a dirty word.
They think they’ll "burn off their gains."
Man, shut up!
If you can’t walk up a flight of stairs without sounding like a broken vacuum cleaner, what good is that 18-inch bicep?
Real fitness is about being a versatile beast—strong enough to move weight and conditioned enough to keep moving when everyone else is gasping for air.
As I get older, I’ve realized my heart and lungs are the VIPs of my survival strategy.
I’ve been hitting the pavement—rucking and biking 5 days a week—and the payoff is massive.
You’re thinking, "Kurt, I don't have time for more training!"
WRONG!
You make time for what matters, and keeping your engine from exploding matters.
Here is how we integrate the "Aerobic Overdrive" into the Bootcamp.
THE CARDIO COMMANDMENTS: 3-5 DAYS PER WEEK
I recommend 3 to 5 days of dedicated cardio, depending on your recovery and your goals.
If you're a beginner, start with 3.
If you're chasing elite-level conditioning, hit 5.
The Rucking Revolution
This is my personal secret weapon for "Post 40" gains.
The Mission: Grab that 40-80lb weighted vest (the one from your gear list!) or a heavy-duty backpack and just walk.
The Benefit: It’s "functional cardio." It builds postural strength and crushes calories without the joint-pounding of a sprint.
The Kurt Hook: It builds mental grit. Carrying weight over distance changes a man.
The Bike Blitz
When the joints feel "sticky," I hop on the bike to keep the blood flowing.
The Goal: Low impact, high intensity.
Active Recovery: Use this to flush out the lactic acid after a brutal leg day.
Convenient "No-Excuse" Options
Can't get outside? Stop being a wussy!
Jump Rope: High-intensity, zero footprint, and builds explosive calves.
The "Core 300" Walk: If you're still in the "Pre-Bootcamp" phase, 20 minutes of brisk walking is your entry fee.
WHY THIS MATTERS (THE SCIENCE OF THE PUMP)
You want the data? I’ve got the data.
Studies on biological aging show that physical fitness and lifestyle are the only true ways to slow down the clock.
High-intensity aerobic work, like rucking, improves Power Endurance—the ability to repeatedly perform high-force movements without hitting a wall.
According to research in Physical Fitness, Lifestyles, and Biological Aging, staying active is the ultimate defense against the "Sarcopenic Obesity" (losing muscle while gaining fat) that kills most guys our age.
We aren't doing this to finish a marathon.
We're doing this so we can keep the intensity at MAX OVERDRIVE during our lifting sets!
NOW THE REAL WORK BEGINS!
THE SPLIT: THE WEEKLY BATTLE PLAN
You can't hit everything every day. You need to let the machine repair itself.
This is a 3-day split (that's 6 workout days, with one day of rest) that allows me to target every body part while giving enough recovery time to grow.
Workout Structure
- Day 1, Push + Abs
- Day 2, Pull + Forearms
- Day 3, Legs + Lower Back
- Day 4, Push + Abs
- Day 5, Pull + Forearms
- Day 6, Legs + Lower Back
- Day 7, Rest
Week 1 (day 1 - 7)
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Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Push-ups: 2 sets
Resistance Band Shoulder Presses: 2 sets
No video
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Towel Rows (as horizontal as possible): 2 sets
Suspension trainer pull-ups: 2 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats
Resistance band squats: 2 sets
Single leg calf raises: 2 sets
Front calf raises: 2 sets
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Push-ups: 3 sets
Resistance Band Shoulder Presses: 3 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Towel Rows (as horizontal as possible): 3 sets
Suspension trainer pull-ups: 3 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats
Resistance band squats: 3 sets
Single leg calf raises: 3 sets
Front calf raises: 2 sets
No video
Rest
Week 2 (day 8 - 14)
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Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Push-ups: 3 sets
Resistance Band Shoulder Presses: 3 sets
No video
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Towel Rows (as horizontal as possible): 3 sets
Suspension trainer pull-ups: 3 sets
No video
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats
Resistance band squats: 3 sets
Single leg calf raises: 3 sets
Front calf raises: 3 sets
No video
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Push-ups: 4 sets
Resistance Band Shoulder Presses: 4 sets
No video
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Towel Rows (as horizontal as possible): 4 sets
Suspension trainer pull-ups: 4 sets
No video
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats
Resistance band squats: 4 sets
Single leg calf raises: 4 sets
Front calf raises: 4 sets
No video
Rest
Week 3 (day 15 - 21)
🚨 PHASE CHANGE:
Right around week 3, we start going till failure on the final set. On all other sets, we go 1-2 reps before failure.
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Push-ups: 4 sets
Resistance Band Shoulder Presses: 4 sets
No video
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Towel Rows (as horizontal as possible): 4 sets
Suspension trainer pull-ups: 4 sets
No video
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats
Resistance band squats: 4 sets
Single leg calf raises: 4 sets
Front calf raises: 4 sets
No video
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Push-ups: 5 sets
Resistance Band Shoulder Presses: 5 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Towel Rows (as horizontal as possible): 5 sets
Suspension trainer pull-ups: 5 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats
Resistance band squats: 5 sets
Single leg calf raises: 5 sets
Front calf raises: 5 sets
Rest
Week 4 (Day 22-29)
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Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Push-ups: 6 sets
Resistance Band Shoulder Presses: 6 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Towel Rows (as horizontal as possible): 6 sets
Suspension trainer pull-ups: 6 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats
Resistance band squats: 6 sets
Single leg calf raises: 6 sets
Front calf raises: 6 sets
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Push-ups: 6 sets
Resistance Band Shoulder Presses: 6 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Towel Rows (as horizontal as possible): 6 sets
Suspension trainer pull-ups: 6 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats
Resistance band squats: 6 sets
Single leg calf raises: 6 sets
Front calf raises: 6 sets
Rest
Week 5 (day 30 - 37)
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🚨 PHASE CHANGE:
Here, we add in new exercises and split up the total sets. The volume is greater than that of the previous week.
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups: 4 sets - NEW!
Suspension Trainer Push-ups: 4 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets - NEW!
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups: 4 sets
Suspension trainer chin-ups: 4 sets - NEW!
Suspension trainer towel rows (as horizontal as possible): 6 sets
Resistance Band Bicep Curls: 4 sets - NEW!
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges: 4 sets - NEW!
Suspension trainer back extensions: 3 sets - New! - NEW!
Supermans: 3 sets - NEW!
Calve raises: 4 sets
Front calve raises: 4 sets
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups: 4 sets
Suspension Trainer Push-ups: 4 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups: 4 sets
Suspension trainer chin-ups: 4 sets
Suspension trainer towel rows (as horizontal as possible): 6 sets
Resistance Band Bicep Curls: 4 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges: 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Rest
Week 6 (day 38 - 45)
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups: 4 sets
Suspension Trainer Push-ups: 4 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups: 4 sets
Suspension trainer chin-ups: 4 sets
Suspension trainer towel rows (as horizontal as possible): 6 sets
Resistance Band Bicep Curls: 4 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges: 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups: 4 sets
Suspension Trainer Push-ups: 4 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups: 4 sets
Suspension trainer chin-ups: 4 sets
Suspension trainer towel rows (as horizontal as possible): 6 sets
Resistance Band Bicep Curls: 4 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges: 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Rest
Week 7 (day 46 - 53)
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups: 4 sets
Suspension Trainer Push-ups: 4 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups: 4 sets
Suspension trainer chin-ups: 4 sets
Suspension trainer towel rows (as horizontal as possible): 6 sets
Resistance Band Bicep Curls: 4 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges: 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups: 4 sets
Suspension Trainer Push-ups: 4 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups: 4 sets
Suspension trainer chin-ups: 4 sets
Suspension trainer towel rows (as horizontal as possible): 6 sets
Resistance Band Bicep Curls: 4 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges: 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Rest
Week 8 (day 54 - 61)
🚨 PHASE CHANGE:
This is where I add in extra resistance to my push-ups, pull-ups, chin-ups, and lunges. For chin-ups & pull-ups, we add a 40-pound weighted backpack/vest, and for push-ups, we use pull-up bands across the back, one end in each hand.
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups (with pull-up bands): 4 sets
Suspension Trainer Push-ups (with pull-up bands): 4 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets - UPGRADED!
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets - UPGRADED!
Suspension trainer towel rows (as horizontal as possible): 6 sets
Resistance Band Bicep Curls: 4 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets - UPGRADED!
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups: 4 sets (with pull-up bands): 4 sets
Suspension Trainer Push-ups: 4 sets (with pull-up bands): 4 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets
Suspension trainer towel rows (as horizontal as possible): 6 sets
Resistance Band Bicep Curls: 4 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Rest
Week 9 (DELOAD, day 62 - 79)
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Push-ups: 3 sets
Shoulder press: 3 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Pull-ups: 3 sets
Towel rows: 3 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Alternating lunges: 3 sets
Calve raises: 3 sets
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Push-ups: 3 sets
Shoulder press: 3 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Pull-ups: 3 sets
Towel rows: 3 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Alternating lunges: 3 sets
Calve raises: 3 sets
Rest
Week 10 (Day 80 - 87)
🚨 PHASE CHANGE:
We've added some new exercises to support the core, wrist, and shoulder.
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups (with pull-up bands): 4 sets
: 4 sets
Suspension Trainer Push-ups (with pull-up bands): 4 sets
: 4 sets
Suspension trainer pikes: 3 sets - NEW!
Suspension trainer knee tucks: 3 sets - NEW!
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Internal rotations: 3 sets - NEW!
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets
Suspension trainer towel rows (As horizontal as possible): 6 sets
Resistance Band Bicep Curls: 4 sets
Suspension trainer towel wrist rotations: 3 sets per side (pronation + supination) - NEW!
External rotations: 3 sets - NEW!
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups (with pull-up bands): 4 sets
: 4 sets
Suspension Trainer Push-ups (with pull-up bands): 4 sets
: 4 sets
Suspension trainer pikes: 3 sets
Suspension trainer knee tucks: 3 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Internal rotations: 3 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets
Suspension trainer towel rows (as horizontal as possible): 6 sets
Resistance Band Bicep Curls: 4 sets
Suspension trainer towel wrist rotations: 3 sets per side (pronation + supination)
External rotations: 3 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Rest
Week 11 (day 88 - 95)
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups (with pull-up bands): 4 sets
Suspension Trainer Push-ups (with pull-up bands): 4 sets
Suspension trainer pikes: 3 sets
Suspension trainer knee tucks: 3 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Internal rotations: 3 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets
Suspension trainer towel rows (as horizontal as possible): 6 sets
Resistance Band Bicep Curls: 4 sets
Suspension trainer towel wrist rotations: 3 sets per side (pronation + supination)
External rotations: 3 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups (with pull-up bands): 4 sets
Suspension Trainer Push-ups (with pull-up bands): 4 sets
Suspension trainer pikes: 3 sets
Suspension trainer knee tucks: 3 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Internal rotations: 3 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets
Suspension trainer towel rows (as horizontal as possible): 6 sets
Resistance Band Bicep Curls: 4 sets
Suspension trainer towel wrist rotations: 3 sets per side (pronation + supination)
Internal rotations: 3 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Rest
Week 12 (day 96 - 103)
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups (with pull-up bands): 4 sets
Suspension Trainer Push-ups (with pull-up bands): 4 sets
Suspension trainer pikes: 3 sets
Suspension trainer knee tucks: 3 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Internal rotations: 3 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°, suspension trainer pull-ups)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets
Suspension trainer towel rows (as horizontal as possible): 6 sets
Resistance Band Bicep Curls: 4 sets
Suspension trainer towel wrist rotations: 3 sets per side (pronation + supination)
External rotations: 3 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups (with pull-up bands): 4 sets
Suspension Trainer Push-ups (with pull-up bands): 4 sets
Suspension trainer pikes: 3 sets
Suspension trainer knee tucks: 3 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Internal rotations: 3 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets
Suspension trainer towel rows (as horizontal as possible): 6 sets
Resistance Band Bicep Curls: 4 sets
Suspension trainer towel wrist rotations: 3 sets per side (pronation + supination)
External rotations: 3 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Rest
Week 13 (day 104 - 111)
🚨 PHASE CHANGE:
We've upgraded some exercises by adding the weighted vest where it wasn't previously used. We also added fat grips to bicep curls.
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups (with weighted vest + pull-up bands): 4 sets - UPGRADED!
Suspension Trainer Push-ups (with weighted vest + pull-up bands): 4 sets - UPGRADED!
Suspension trainer pikes: 3 sets
Suspension trainer knee tucks: 3 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Internal rotations: 3 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets
Suspension trainer towel rows (with weighted vest, as horizontal as possible): 6 sets - UPGRADED!
Resistance Band Bicep Curls (with fat-grips): 4 sets - UPGRADED!
Suspension trainer towel wrist rotations: 3 sets per side (pronation + supination)
External rotations: 3 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats (with weighted vest): 4 sets - UPGRADED!
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups (with weighted vest + pull-up bands): 4 sets
Suspension Trainer Push-ups (with weighted vest + pull-up bands): 4 sets
Suspension trainer pikes: 3 sets
Suspension trainer knee tucks: 3 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Internal rotations: 3 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets
Suspension trainer towel rows (with weighted vest, as horizontal as possible): 6 sets
Resistance Band Bicep Curls (with fat-grips): 4 sets
Suspension trainer towel wrist rotations: 3 sets per side (pronation + supination)
Internal rotations: 3 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats (with weighted vest): 4 sets
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Rest
Week 14 (Day 112 - 119)
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🚨 PHASE CHANGE:
We've added a new exercise to pull days called "towel rows," then reduced the sets of bicep curls from 4 to 3.
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups (with weighted vest + pull-up bands): 4 sets
Suspension Trainer Push-ups (with weighted vest + pull-up bands): 4 sets
Suspension trainer pikes: 3 sets
Suspension trainer knee tucks: 3 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Internal rotations: 3 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets
Suspension trainer towel rows (with weighted vest, as horizontal as possible): 6 sets
Suspension trainer towel curls (with weighted vest, as horizontal as possible): 3 sets - NEW!
Resistance Band Bicep Curls (with fat-grips): 3 sets
Suspension trainer towel wrist rotations: 3 sets per side (pronation + supination)
External rotations: 3 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats (with weighted vest): 4 sets
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups (with weighted vest + pull-up bands): 4 sets
Suspension Trainer Push-ups (with weighted vest + pull-up bands): 4 sets
Suspension trainer pikes: 3 sets
Suspension trainer knee tucks: 3 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Internal rotations: 3 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets
Suspension trainer towel rows (with weighted vest, as horizontal as possible): 6 sets
Suspension trainer towel curls (with weighted vest, as horizontal as possible): 3 sets
Resistance Band Bicep Curls (with fat-grips): 3 sets
Suspension trainer towel wrist rotations: 3 sets per side (pronation + supination)
External rotations: 3 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats (with weighted vest): 4 sets
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Rest
10-Day Phase (the NEW 10-day phase, day 120 - 130)
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🚨 PHASE CHANGE:
This is where I go from a traditional 7-day workout week to a 10-day workout week. This is because I’m adding in a new armwrestling routine, which is exhausting in its own right.
🚨 PHASE CHANGE 2.0:
Workout Day 1: Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups (with weighted vest + pull-up bands): 4 sets
Suspension Trainer Push-ups (with weighted vest + pull-up bands): 4 sets
Suspension trainer pikes: 3 sets
Suspension trainer knee tucks: 3 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Internal rotations: 3 sets
Workout Day 2: Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets
Suspension trainer towel rows (with weighted vest, as horizontal as possible): 6 sets
Suspension trainer towel curls (with weighted vest, as horizontal as possible): 3 sets
Resistance Band Bicep Curls: 3 sets
Suspension trainer towel wrist rotations: 3 sets per side (pronation + supination)
External rotations: 3 sets
Workout Day 3: Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats (with weighted vest): 4 sets
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Workout Day 4: Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups (with weighted vest + pull-up bands): 4 sets
Suspension Trainer Push-ups (with weighted vest + pull-up bands): 4 sets
Suspension trainer pikes: 3 sets
Suspension trainer knee tucks: 3 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Internal rotations: 3 sets
Workout Day 5: Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets
Suspension trainer towel rows (with weighted vest, as horizontal as possible): 6 sets
Suspension trainer towel curls (with weighted vest, as horizontal as possible): 3 sets
Resistance Band Bicep Curls: 3 sets
Suspension trainer towel wrist rotations: 3 sets per side (pronation + supination)
External rotations: 3 sets
Workout Day 6: Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats (with weighted vest): 4 sets
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Workout Day 7: Armwrestling (Triceps & Supination Focus)
Armwrestling training (triceps, supination, press)
Warm up all angles (tricep press, supination, internal rotations, side pressure):
Supination curls: 4 sets
Side pressure curls: 4 sets
Pure side pressure static hold (time under tension, with bands)
Tricep press: 4 sets
Internal rotations: 4 sets
Workout Day 8: Armwrestling (Biceps, Pronation & Back Pressure Focus)
Armwrestling training (biceps, pronation, back pressure, cupping): we keep a high angle on all these exercises and curl towards our face. Band position from a rafter I-loop and carabiner.
Warm up all angles (back pressure, pronation, supination, and side pressure): 1 set of each style.
Back pressure curls: 4 sets
Pronation curls: 4 sets
Wrist curls: 4 sets
Wrist extensions: 4 sets
External rotations: 4 sets
Day 9: Rest
Day 10: Rest
10-Day Phase (the 2nd 10-day phase, day 131 - 141)
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Workout Day 1: Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups (with pull-up bands): 4 sets
Suspension Trainer Push-ups (with pull-up bands): 4 sets
Suspension trainer pikes: 3 sets
Suspension trainer knee tucks: 3 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Internal rotations: 3 sets
Workout Day 2: Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets
Suspension trainer towel rows (with weighted vest, horizontal as possible): 6 sets
Suspension trainer towel curls (with weighted vest, horizontal as possible): 3 sets
Resistance Band Bicep Curls: 3 sets
Suspension trainer towel wrist rotations: 3 sets per side (pronation + supination)
External rotations: 3 sets
Workout Day 3: Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Workout Day 4: Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups (with pull-up bands): 4 sets
Suspension Trainer Push-ups (with pull-up bands): 4 sets
Suspension trainer pikes: 3 sets
Suspension trainer knee tucks: 3 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Internal rotations: 3 sets
Workout Day 5: Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets
Suspension trainer towel rows (with weighted vest, horizontal as possible): 6 sets
Suspension trainer towel curls (with weighted vest, horizontal as possible): 3 sets
Resistance Band Bicep Curls: 3 sets
Suspension trainer towel wrist rotations: 3 sets per side (pronation + supination)
External rotations: 3 sets
Workout Day 6: Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Workout Day 7: Armwrestling (Triceps & Supination Focus)
Armwrestling training (triceps, supination, press)
Warm up all angles (tricep press, supination, internal rotations, side pressure):
Supination curls: 4 sets
Side pressure curls: 4 sets
Pure side pressure static hold (time under tension, with bands)
Tricep press: 4 sets
Internal rotations: 4 sets
Workout Day 8: Armwrestling (Biceps, Pronation & Back Pressure Focus)
Armwrestling training (biceps, pronation, back pressure, cupping): we keep a high angle on all these exercises and curl towards our face. Band position from a rafter I-loop and carabiner.
Warm up all angles (back pressure, pronation, supination, and side pressure): 1 set of each style.
Back pressure curls: 4 sets
Pronation curls: 4 sets
Wrist curls: 4 sets
Wrist extensions: 4 sets
External rotations: 4 sets
Day 9: Rest
Day 10: Rest
10-Day Phase (the 3rd 10-day phase, Day 142-152)
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Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups (with pull-up bands): 4 sets
Suspension Trainer Push-ups (with pull-up bands): 4 sets
Suspension trainer pikes: 3 sets
Suspension trainer knee tucks: 3 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Internal rotations: 3 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets
Suspension trainer towel rows (with weighted vest, horizontal as possible): 6 sets
Suspension trainer towel curls (with weighted vest, horizontal as possible): 3 sets
Resistance Band Bicep Curls: 3 sets
Suspension trainer towel wrist rotations: 3 sets per side (pronation + supination)
External rotations: 3 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups (with pull-up bands): 4 sets
Suspension Trainer Push-ups (with pull-up bands): 4 sets
Suspension trainer pikes: 3 sets
Suspension trainer knee tucks: 3 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Internal rotations: 3 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets
Suspension trainer towel rows (as horizontal as possible): 6 sets
Suspension trainer towel curls (as horizontal as possible): 3 sets
Resistance Band Bicep Curls: 3 sets
Suspension trainer towel wrist rotations: 3 sets per side (pronation + supination)
External rotaions: 3 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Workout Day 7: Armwrestling (Triceps, Supination & Side Pressure Focus)
Armwrestling training (triceps, supination, press, side pressure)
Warm up all angles (tricep press, supination, internal rotations, side pressure):
Supination curls: 4 sets
Side pressure curls: 4 sets
Pure side pressure static hold (time under tension, with bands)
Tricep press: 4 sets
Internal rotations: 4 sets
Workout Day 8: Armwrestling (Biceps, Pronation & Back Pressure Focus)
Armwrestling training (biceps, pronation, back pressure, cupping)
Warm up all angles (back pressure, pronation, supination, and side pressure): 1 set of each style.
Back pressure curls: 4 sets
Pronation curls: 4 sets
Wrist curls: 4 sets
Wrist extensions: 4 sets
External rotations: 4 sets
Day 9: Rest
Day 10: Rest
10-Day Phase (the 4th 10-day phase, Day 153-163)
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups (with pull-up bands): 4 sets
Suspension Trainer Push-ups (with pull-up bands): 4 sets
Suspension trainer pikes: 3 sets
Suspension trainer knee tucks: 3 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Internal rotations: 3 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets
Suspension trainer towel rows (with weighted vest, horizontal as possible): 6 sets
Suspension trainer towel curls (with weighted vest, horizontal as possible): 3 sets
Resistance Band Bicep Curls: 3 sets
Suspension trainer towel wrist rotations: 3 sets per side (pronation + supination)
External rotations: 3 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Suspension Trainer Decline Push-ups (with pull-up bands): 4 sets
Suspension Trainer Push-ups (with pull-up bands): 4 sets
Suspension trainer pikes: 3 sets
Suspension trainer knee tucks: 3 sets
Resistance Band Shoulder Presses: 6 sets
Resistance Band Tricep Pushdowns: 4 sets
Internal rotations: 3 sets
Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Suspension trainer pull-ups (with weighted backpack/vest): 4 sets
Suspension trainer chin-ups (with weighted backpack/vest): 4 sets
Suspension trainer towel rows (as horizontal as possible): 6 sets
Suspension trainer towel curls (as horizontal as possible): 3 sets
Resistance Band Bicep Curls: 3 sets
Suspension trainer towel wrist rotations: 3 sets per side (pronation + supination)
External rotaions: 3 sets
Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Resistance band squats: 4 sets
Alternating bodyweight lunges (with weighted backpack/vest): 4 sets
Suspension trainer back extensions: 3 sets
Supermans: 3 sets
Calve raises: 4 sets
Front calve raises: 4 sets
Workout Day 7: Armwrestling (Triceps, Supination & Side Pressure Focus)
Armwrestling training (triceps, supination, press, side pressure)
Warm up all angles (tricep press, supination, internal rotations, side pressure):
Supination curls: 4 sets
Side pressure curls: 4 sets
Pure side pressure static hold (time under tension, with bands)
Tricep press: 4 sets
Internal rotations: 4 sets
Workout Day 8: Armwrestling (Biceps, Pronation & Back Pressure Focus)
Armwrestling training (biceps, pronation, back pressure, cupping)
Warm up all angles (back pressure, pronation, supination, and side pressure): 1 set of each style.
Back pressure curls: 4 sets
Pronation curls: 4 sets
Wrist curls: 4 sets
Wrist extensions: 4 sets
External rotations: 4 sets
Day 9: Rest
Day 10: Rest
10-Day Deload Phase (day 164 - 174)
Workout Day 1: Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Push-ups: 3 sets
Shoulder press: 3 sets
Internal rotations: 2 sets
Workout Day 2: Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Pull-ups: 3 sets
Towel rows: 3 sets
External rotations: 2 sets
Workout Day 3: Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Alternating lunges: 3 sets
Calve raises: 3 sets
Workout Day 4: Push + Abs - (chest, shoulders, triceps)
Warm up: push-ups
Push-ups: 3 sets
Shoulder press: 3 sets
Internal rotations: 2 sets
Workout Day 5: Pull - (upper back, lats, biceps)
Warm-up: towel rows (45°)
Pull-ups: 3 sets
Towel rows: 3 sets
External rotations: 2 sets
Workout Day 6: Legs + Lower Back - ( quads, hamstrings, calves, lower back)
Warm up: bodyweight squats: 1 set, alternating lunges: 1 set
Alternating lunges: 3 sets
Calve raises: 3 sets
Workout Day 7: Armwrestling (Triceps & Supination Focus)
Armwrestling training (triceps, supination, press)
Warm up all angles (tricep press, supination, internal rotations, side pressure):
Rehab all angles (freestyle push workout)
Workout Day 8: Armwrestling (Biceps, Pronation & Back Pressure Focus)
Armwrestling training (biceps, pronation, back pressure, cupping): we keep a high angle on all these exercises and curl towards our face. Band position from a rafter I-loop and carabiner.
Warm up all angles (back pressure, pronation, supination, and side pressure): 1 set of each style.
Rehab all angles (freestyle pull workout)
Day 9: Rest
Day 10: Rest
🚨 PHASE CHANGE:
After your deload phase, take a complete break from training for 5 days (days 165 - 182). During this time, take advantage of my advanced recovery methods. If you're here, you completed The Bacement Bootcamp, which is 6 months in total.
🚨 PHASE CHANGE:
🚨 PROGRESSIVE OVERLAD TIPS MOVING FORWARD
- Increase the weight/tension
- Increase the number of reps
- Increase the time under tension (slow the reps down)
- Go deeper (increase the range of motion)
- Lower the handles on the Suspension Trainer for a more intense angle
KURT’S FINAL WORD: NO MORE EXCUSES
You have the equipment list. You have the methodology. You have the schedule. You have 138 days of workouts!
The "I don't know what to do" excuse? DEAD.
The "Gyms are too expensive" excuse? BURIED.
The only variable left in this equation is YOU.
Are you going to stare at this screen, nod your head, and go back to doing the same old mediocrity? Or are you going to grab a resistance band, hang a pull-up bar, and start building the best version of yourself?
It takes 2-5 years of a steady grind. But the time is going to pass anyway. You might as well pass it getting STRONG.
Get after it.
- Kurt 👋
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Ready for the Nutrition Plan?! Kurt's Diet Plan!!!
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