Thread: Need a program for my home gym

Originally Posted by LawStudent1993

I've been lifting for a few years now, but never took it too seriously. My main goal was to regain 'healthy' weight after a stomach surgery. I was borderline anorexic (183cm & 59kg) and got up to 75kg, at which I've been hoovering for the past 2-3 years. I still went to the gym, but that was more for fun and just hanging out with friends. Of the hour and a half I spent there I trained maybe 45mins. I used mainly cables and machines, but I did learn correct form on compound lifts, I just didn't really progress on them.

Since corona gyms are closed and I missed working out, so I bought a small dumbbell set to keep me busy and did some bodyweight exercises. I realized I'm weak as piss and tried getting stronger. When I started I could do 2 chin ups & maybe 6 push ups, today I can do 8 strict full ROM chin ups in a row and I'm doing 20+ rep sets of push ups. I took it a step further and managed to get my hands on a power rack, an adjustable bench, a barbell and 100kg in plates (different sizes). I tested my maxes and realized.. I'm still weak as piss and I want to change that. My 1RM's are the following:
- SQ 70kg (below parallel)
- BP 55kg (paused on chest)
- OHP 40kg (full lockout)
- DL - last time I did this exercise it was 100kg (lanky arms) but I can't do those at home - can do RDL's

I have a flexible work schedule so I can basically train every day. My goal is to get stronger and bigger. I've noticed I like training at home by myself (saves me time and less distractions) and that my volume tolerance is shockingly low at the moment - legs were spaghetti after 3 sets of squats (1 top set and 2 back off sets). My chin ups drop from 8 reps to 6 to 4 over 3 sets.

Can anyone recommend me a good program for my goals? Thanks!

Candito Linear
Fierce 5
AllPro
Viking's

^^ Really good beginner programs you can run for a long time.

Don't train weights every day, you need recovery to grow. But cardio is fine on off days.