Last Updated: April 20th (More videos added)
I created a guide for coaching clients on how to stay on target while gyms are closed. The email and videos I sent them were so popular, they asked me to put it here on the site for everyone.
Since that day toward the end of February, I’ve built this into a comprehensive guide on how to train at home.
I hope you find it useful and if you have any questions please feel free to ask me anything in the comments.
NUTRITION Advice TO STAY ON TARGET With Your Physique Goals During Lockdown
This is your opportunity to execute savage consistency and create lasting change.
We’re all going to be eating out less. So the social pressures that commonly derail us will not stand in our way. This means that you’ll consistently be eating at home and your overall adherence should increase during this period.
Make sure your home environment there is working for you, not against you. So, before you hit the supermarket, write a list of what you will need and buy only what is on that list (no impulse buying of snacks and treats). This way, you’ll have what you need in the house ready.
Remove all the shit you shouldn’t eat out of the house, or if you have kids and that’s difficult, put it out of sight. This article may be useful: 9 Ways To Fix Your Food Environment To Make Dieting Easier.
Use this time to educate yourself on the principles that go into an effective nutrition plan by reading my Complete Nutrition Setup Guide. It should be a fun read.
If you don’t feel ready to count calories and macros yet, you may well be in a position to have success without doing so. See: What To Do Before You Start Counting Macros And Calories.
When you eat out, bear in mind that most restaurant portions are going to have more calories than your budget allows for. So…
- Choose sensible options from the menu. If that sensible option comes with a quantity of stuff you don’t need…
- Don’t be afraid to leave something on your plate. Yes, it’s bad manners at your mother-in-law’s house, but that doesn’t apply at a restaurant. (If it’s a small one, ask the waiter to tell the chef it was nothing personal.) Eating everything on your plate because “people are hungry on the streets” is a good principle thing to tell your kids, but just flawed logic for an adult. You breaking your diet goals helps no one.
- Chew double the amount you usually would. Eating slowly gives your brain time to register that you are full, which can help minimize the risk of overeating.
- Drink two tall glasses of water prior to ordering. This can help minimize how much you eat.
When things do not go to plan, don’t beat yourself up about it but do not use that as an excuse for further behavior within your control. Avoid the all-or-nothing mindset trap.
HOW TO ADAPT YOUR TRAINING PLAN FOR HOME AND STILL GET AN EFFECTIVE WORKOUT
If you currently have a workout plan, this section will teach you how to adapt it by looking at it through the lens of the six major movement patterns it involves and substituting appropriate bodyweight exercises.
If you don’t have a workout plan, just use the examples given.
Why You Don’t Need To Panic
If I were to tell my 24-year-old self that I couldn’t hit the gym for a few weeks I think I would have panicked. But I didn’t know then what I know now and it’s exceptionally freeing.
- Just as muscle mass is not gained quickly, it is not lost quickly either.
- It takes a prolonged period of inactivity to lose a noticeable amount of muscle mass.
- Any muscle mass lost is regained far more quickly than it took to initially build it.
- The training stimulus needed to maintain muscle mass is far less than needed to build more.
- Strength is lost fairly quickly but comes back quickly.
This all means that even if you can’t train exactly as planned, as long as you do what you can (which the rest of this will explain) you will be fine!
I have also added the suggestions below to the color-coded “Exercise Video Database” spreadsheet that I share with clients and I’m sharing with you here: click to download Excel or Numbers versions. (No email address needed.)
Identifying The Six Movement Patterns
Almost all decent workouts are built around six movement patterns…
- Horizontal Pull
- Horizontal Push
- Vertical Pull
- Vertical Push
- Hip Hinge
- Squat
When I program them, they usually include the following exercises:
- Horizontal Pull:
- Rowing Variants
- Horizontal Push:
- BB/DB Bench Presses, Push-ups
- Vertical Pull:
- Lat. Pull-downs, Chin-ups, Pull-ups
- Vertical Push:
- DB/BB Overhead Presses, Landmine Presses
- Hip Hinge:
- Deadlift Variants, Barbell Hip-thrusts
- Squat:
- BB Squat Variants, Leg Presses
Take a moment to identify what category the exercises in your current program fall into. Ignore the isolation movements for now, like bicep curls, tricep extensions, lateral raises, calf work, and any ab work you may do.
Training At A Less-Than-Ideally-Equipped Gym
If your gym closes and you’re fortunate to be able to use another one with different equipment, we need to think in terms of what we can do to substitute these exercises.
Let’s say there is no squat rack or barbell, the heaviest dumbbell is lighter than ideal, but it has a full suite of machines. Here are some example substitutions:
- Horizontal Pull:
- Seated or Chest-supported Row Machine, DB Rows
- Horizontal Push:
- Chest Press Machine, DB Alternating Chest Press
- Vertical Pull:
- Lat. Pull-downs, Chin-ups, Pull-ups
- Vertical Push:
- Shoulder Press Machine, DB Overhead Press
- Hip Hinge:
- 2-Arm, 1-Leg Romanian Deadlifts (RDLs)
- Squat:
- Leg Press, Goblet Squats, DB Lunges
(Again, links to all of these exercises are in the spreadsheet above. I’ll add them to the article later.)
Training At Home
If you don’t have access to any regular gym equipment, don’t panic, this is me and many of my clients right now also. We’re getting the job done and you can too.
How To load movements
- You can fill an empty protein container with water and carry it.
- You can fill a backpack full of books.
- You can fill another backpack with books and wear it on your front.
- You can find a heavy rock in the garden.
- You can use resistance bands of varying strengths.
Advice On Buying Resistance Bands
This video explains how I would go about shopping for resistance bands if you are looking to get some.
I review three sets of bands that I bought on Amazon this week to test those principles. I am purposefully not recommending any specific product. People read and watch my content all around the world, so the availability of specific brands will differ.
This is the first time I have created any workout videos, but exceptional circumstances require exceptions. We’re all in this together. Here we go…
Horizontal Pull Options
Kitchen Table Bodyweight Rows
To those wondering, the heavy breathing is the sound of the gainz train coming. 😉🚂
(But more seriously, I find that purposefully breathing like I would when lifting a heavy load in the gym reminds me to brace and take every rep seriously, and use good form.)
1-arm Band Rows
Ring Rows
(If you have them, or wish to purchase them.)
Horizontal Push Options
10 Push-up Variations To Vary The Difficulty
- 2-Arm Hands Raised, Bodyweight Push-ups
- 2-Arm Bodyweight Push-ups
- 2-Arm Feet Raised Bodyweight Push-ups
- 2-Arm Feet Raised, Backpack Loaded Push-ups
- 1-Arm High Incline Push-ups (Use a chair back, desk, sofa, etc.)
- 1-Arm Low Incline Push-ups
- 1-Arm Out To Side Push-ups
- 1-Arm Out To Side + Raised Push-ups
- 1-Arm On Books Pushups (any low, study object will do)
- Adding Band Resistance
Vertical Pull Options
Chin-ups or Pull-ups
You can get a bar to put in your door frame, purchase a special rack (as I have), or your local park may have a calisthenics area.
Stop Cheating with your chin-ups
Straight-ARm Lat Press-downS
Band Reverse Flys (pull aparts)
Vertical Push Options
Half-kneeling Band-resistance 1-arm Overhead Presses
Pike push-ups
Hip Hinge Options
Single-leg Hip-thrusts
Band-resisted Bodyweight Deadlifts
Squat Options
Goblet Squats
Archer Squats
Band-resisted Bodyweight Squats
Pistol Squats
Bulgarian Split Squats
Arm Training And Other Isolation Work
Table-Supported Tricep Extensions
1-arm Overhead Band-resistance Tricep Extensions
1-Arm Tricep Band Press-downs
Band Bicep Curls
Shoulder Lateral Raises (Backpack and Band Resistance)
How To Decide Training Intensity, Frequency, Sets, and Reps
As I mentioned in the video I made for clients, if you can…
- hit each movement pattern with the same frequency you usually do,
- with the same number of sets you usually perform for that movement pattern,
- to the same intensity of effort (RPE, meaning, you may need to do higher rep sets so that you go close to failure)
…then you should be good. Feel free to get creative to cover your isolation exercises (biceps, triceps, etc.) if you can, but as those muscles will be trained anyway, I wouldn’t worry about this too much.
Also, if you can’t do a horizontal pull or a vertical press movement because you have no equipment, I don’t think it is a big deal as long as you double up the vertical pull and horizontal press movements.
An Example Of How To Adjust The Novice Bodybuilding Program
To give a specific example. Let’s say you have the following in your training program (this is a version of the Novice Bodybuilding Program template that I made for a client), but you have no access to equipment…
On each day you might do as follows:
Day 1:
- Pistol Squats
- Reverse Lunges
- Bulgarian Split Squats
- Single-leg Bodyweight Calf Raises
Day 2:
- Push-up Variation
- Table Rows or Band-resistance Rows
- TRX Rows
- Pike Push-ups
- Chin-ups
Day 3:
- Single-leg Hip Thrust
- Pistol Squats
- Bulgarian Split Squats
- Single-leg Bodyweight Calf Raises
Day 4:
- Push-up Variation
- Band-resistance Rows
- 1-Arm, Half-kneeling, Band Overhead Press
- Pull-ups
- Table-Supported Tricep Extensions
- Band Bicep Curls
For every exercise, you’ll do as many reps as necessary to reach the same intensity of effort (RPE) you usually do (typically 2 reps shy of failure). For an explanation of RPE, see halfway down my novice bodybuilding program article.
If you have any questions, I am here to help. Just ask me in the comments.
Thank you. Stay well.
Please keep questions on topic, write clearly, concisely, and don't post diet calculations.
Privacy policy.
and if the reps don’t go up but down?
Hi Stewie, I think the first part of your question was cut off. Can you type it again for me?
No. It’s not cut off. What does one do if one can’t increase reps or they even decrease? I am not in kcal deficit. I sleep 8h and more. I have no stress in life. It can’t be the recovery. And that I need more volume? As an beginner, seems very unlikely. I am between 10-20 sets per week per muscle group. I am at 12 sets per week. Upper/Lower 4 times week.
I see. Read this: How to Break Training Plateaus [Decision Tree & Checklist]
The tips given are interesting and million dollars worth! #ThanksAndy
Thank you, Navien. Most welcome.
Any chance you can help me program strength block for floor press with dumbbells only.
I only have 20kg , 44kg , 50kg sets of dumbbells. I can currently press 44kg for 8 RPE10.
I was thinking high frequency 3 times a week , first day 3 sets 20kg RPE7, second day 3 sets 44kg RPE8 , third day maybe singles with 50kg’s. I don’t know what to program . Second week I thought to increase reps on first day and second day. Third week increse reps aswell . Fourth week maybe drop volume . Fifth week
Hi Anxrew. I don’t think there is much point trying to run a block periodization when you have these dumbbells available. I’d just focus on getting in the right number of working sets and make sure they are hard (high RPE). That will suffice while you train at home. This is what I am advising for clients.
Hi Andy, this is a great article, thank you very much!
I started the novice bodybuilding plan in the gym before it closed and I’m trying to follow the same plan with the weights I have available at home. Would you still alternate between heavy load and volume in this situation and continue to aim for two upper and two lower body workouts per week? My weights are challenging at a higher rep range, but not as heavy as I would usually lift in the gym.
I also wanted to offer a suggestion for others that you can do leg extensions and leg curls with a loop resistance band if you have one.
Thanks Andy, your website and Instagram are great and really informative!
Hi Louise, most welcome, and thanks for the question.
If you have the ability to load/adjust things enough that lower-rep sets are sufficiently hard, yes. If not, do as many reps as needed to make the sets hard.
So for example, let’s say your program calls for “Bulgarian Split Squats, 3 sets x 10 reps @8 RPE*.”
(*RPE is a way of measuring the intensity of effort needed for a set. An RPE of 8 means to select a load where you are two reps shy of failure for that rep target. In this case, you’d choose a load where you can do 12 reps but do only 10.)
Usually, you do this with an 14 kg dumbbell in each hand, but you can only load a backpack with 10 kg. It would be a mistake to stop at 10 reps because you’d still be able to do many more reps, which means the intensity of effort would be too low to give the right training effect.
Best to just do as many reps as needed in this situation to hit the right RPE. — If you don’t have RPE targets for your sets, just train close to failure but not quite. 2 reps shy of failure for your first set is a good rule of thumb, then use the same load for the rest of your sets.
Hope that helps!
Hey Andy,
Just checking in through comments now. Thanks for sharing this information through a blog post, helps me figure out how to move from the gym routine you put together to a home routine. Hope you’re doing well and all the best
Most welcome, Ravin!
Hi Andy! I really enjoyed reading your blog,it’s really full of valuable information about the training and diet. Started to practice 18/8 IF a week ago but since then lost unwillingly 5 kg. Also my face look too skinny now. Is this just the first phase I have to overcome or am I doing something wrong? I’m following the guidelines about the nutrition as much as I can sometimes don’t eat advised amount of protein which should be in my case roughly 100g/day (75kg). Do I break fast when drinking protein shake? Thanks for the answer.
Hi Igor, thank you for the questions.
Started to practice 18/8 IF a week ago but since then lost unwillingly 5 kg.
– To lose 1 kg of fat, muscle, or a mix, in a week requires an energy deficit of 1100 kcal.
– To lose 5 kg would, therefore, require a daily deficit of 5500 kcal.
– This is not possible. A large part of the weight loss is going to be water, gut content, and muscle glycogen. This happens in the first week of dieting to differing degrees for all people.
Also, my face looks too skinny now.
– We cannot control where fat is gained or lost. So, you have to make a choice: accept a higher body fat level and be happy with your face, or be ok with your face being leaner.
…am I doing something wrong?
Based on the fact that 1) you mentioned IF and protein intake, but not calorie intake, and 2) you believe you should be consuming 100 g of protein per day, it sounds to me like you’re focusing on the wrong things.
Use my macro calculator. Read the nutrition setup guide. It will set you straight. Feel free to ask any questions if anything is unclear after reading those.
Hi Andy!
Do you have any idea where to buy good resistance bands here in Japan?
Many thanks.
Hi Alex, I got mine from Amazon Japan. See the video titled: Choosing Resistance Bands.
Oh, completely missed that one^^
Thanks again, just placed my order 💪🏻
Thanks for everything, Andy! With the COVID pandemic, when I do get back in the gym, how do I go about choosing what weight to start back up at again and would you change how you do progression from week to week? Thanks!
You just have to go by feeling.
Hi Andy
Thank you for your informative article .
With regards to the resistance bands , could you recommends any brands or criteria for picking a good one please ?furthermore if we wanted to to minimise the cost, how would you priorities the practicality of bands in colors ?
Many thanks
Hi Floyd, see my response to Marc just now. The green band I mentioned is the thickest, so it offers the most resistance and is the most expensive. But if you’re on a budget, you could try using the other bands at the same time to add resistance.
Hi Andy. Long time no speak.
Just wanted to get your opinion, if you could get just one – resistance bands versus a TRX suspension training kit, which would you get for this time off at the gym?
Hi Marc, thanks for the question. In order of priority/usefulness:
1. Bands
2. Chin-up bar for a doorframe
3. Gymnastic rings (which can be attached to the chin-up bar and are cheaper than the TRX, which is vastly overpriced in my opinion)
Awesome. Any recommendations for resistance band brands? I looked at some of the apparently better quality brands and like everything else in the world atm, out of stock.
I purchased my set around 4 years ago from a place called Resistance Band Training. There were several places all selling the same type of bands but with their brand name on the packaging, so I imagine they’re all made in the same factory.
Anyway, the point being, this isn’t the only place you can get them, but it’s where I got them and the ones I bought were good.
Take a look at the photo of the colored bands in the article, that’s what you are after. I got a red, black, purple, and green band. (One of each.) Here’s the product page.
Do you recommend cutting if doing an at home workout like the one you mentioned or should i eat at maintenance? I was cutting for summer before my gym closed and ideally would like to continue that
Hi Steve. See my response to Mac.
Hi Andy, for triceps you can do “Bench dips” with chair and water gallon for biceps haha
Thanks!
Very true! Just make sure the chairs are strong!
Thank you Andy! 💪🏻
Most welcome, Jiman!
And something else, here’s a suggestion for the quarantine workout:
Miniband rows for lats (https://youtu.be/5aIXQpaa_yQ)
Thank you.
Dear Andy,
first of all thank You for Your helpful advices! Your suggestions are a good inspiration and I guess that I’m capable to construct some useful routine – now that the city I’m livin in closes all gyms. But my problem is that I just started a cutting phase and reduced my calory intake with the suggestions of the macro calculator on Your site. My training plan for this phase is orientated on Your intermediate bodybuilding plan. Usually I need some really heavy sets to keep muscles while cutting. But this seems to be impossible now, at least for lower body exercises. Should I better stop cutting and go for maintenance as long as I’m not able to squat or deadlift heavy?
Hi Mac, thank you for the question. I just took it and made the answer into part of an email for my list as I know others will be wondering the same.
When you are cutting, as long as you keep up your training efforts by matching the set volume of the main movement patterns with the same level of intensity (see the previous email or article on the site), you’ll be delivering a stimulus to tell your body to hang onto muscle while dieting and I think you’re fine to continue.
Exception: those exceptionally lean, or highly-advanced trainees. It may be worth coming to maintenance calorie intake as you need less of a training effect to maintain muscle then.
Andy, I have a different situation: I have a bench/sq rack and some weights, but they are definitely not sufficient to do my working weights at home (w10 on the novice powerlifting programm, btw – love it so much, thank you!).
How should I proceed? I have around 80kg of plates in total, whereas my squat is 100kg(x4), deadlift 110kg. I know that I am lucky to have the equipment at these times (I also have TP – bought it before the psychosis), but still scratching my head and thinking how to reorganize everything so that I still keep progressing, not just maintaining. Any suggestions? Thanks!
ps: I dont understand whether the notify bell is selected or not in the form.
pps: stay safe!
Hi Alex,
You’re not in a different situation, you’re in the same situation as everyone else, just with more equipment available to you.
Re-read the article. It’s all in there. If you have something specific to ask, please feel free.
Hello Andy,
I was bulking, should I go to maintenance?
Hi Akhil, thank you for the question.
When you are bulking, you need to be able to deliver enough of a training stimulus to tell the body to take the calorie surplus you’re giving it and build muscle from it. Therefore, the more advanced of a trainee you are and the less confident you are with home workouts, the more you should consider switching to maintenance until you can resume normal training.
If this applies to you, then here is the easy math to find maintenance:
Take your average weight gain or loss in pounds, multiply by 500, add or subtract by that number of calories.
For a more nuanced look:
• How to Bulk
• How to Find Maintenance After Dieting
Andy, instead of skipping the leg curls you can do nordic hamstring curls. The ankles can be place under the bed or a couch (the most common things that people have in their houses). Great info imo; another alternative could be the recommended routine on reddit bodyweight fitness; is the gateway to calisthenics XD.
Good idea. Thank you, Francisco.
For others reading, getting your ankles under the couch may not be easy or possible, your angles may not have the flexibility, and if your sofa isn’t heavy enough it may flip. So, an alternative is to get a partner to grab your ankles, slowly lower the eccentric portion as far as you can, use your arms, then pull through your hamstrings back up.
Here’s a video. Watch from 40 seconds or the start. (I don’t know anything about the people who made it so this is not to be taken as an endorsement.)