I like to hit the home gym before work. It goes like this—get the kids all fed and dressed, grab some water, and head downstairs. I’m fully stocked down there and I have things ready to go.

Here’s the current workout:

Warm up: 1 set of 30-50 swings @16kg

Then the circuit:

  • Goblet squat or kung fu stances or pistols – 3-5 sets/3-5 reps
  • Floor press – usually 3-5 sets of 5 reps
  • Curl and press – usually 3-5 sets of 5 reps
  • T-bar row – 3-5 sets of 5-8 reps

I do that about 3 to 5 times, depending. Then I do a finisher. Right now I just do a set of double cleans and I’m working up to 20 reps with 2 53’s.

On the third week of the program sometimes I go heavier and do fewer reps. On the fourth week, I just do stretching and random stuff. If I’m not feeling great, for whatever reason, I do less. If I feel good, I do more.

Notice I’m missing the vertical pull movement pattern. On weekends, I hit pull ups randomly throughout the day. Nothing scheduled.

I’m gaining weight on this and it’s because I’m not working too hard. If I work too hard, I can’t recover. Really digging the floor press. It feels great. I get super-tight on this one and I’m noticing it when I’m opening doors and throwing punches.

Again the framework is simple: 3-5 exercises, 3-5 sets, 2-3 times per week, 3 weeks in a row, 1 week break, start again.