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At-Home Advanced 3

6 weeks 24 workouts 4 days/week advanced

About this program

A 6-week advanced at-home training program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Program breakdown

Week 1 preview

Pistol Squat (assisted)
4 × 5/leg@ BWRest 90s
Handstand Push-Up (or pike)
4 × 5@ BWRest 90s
Single-Leg RDL
3 × 8/leg@ DB or BWRest 60s
Chin-Up (bar or door frame)
4 × 6@ BWRest 90s
Ab Wheel or Slider Rollout
3 × 8@ BW/sliderRest 60s

At-Home Advanced 3

A 6-week advanced at-home training program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Week 1

Day 1 · Week 1 Day 1 — Full Body

Advanced At-Home Training — Full Body. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Pistol Squat (assisted)	4	5/leg	90s	@ BW · Full depth. Baseline week — set working weights ~RPE 6-7.
Handstand Push-Up (or pike)	4	5	90s	@ BW · Controlled. Baseline week — set working weights ~RPE 6-7.
Single-Leg RDL	3	8/leg	60s	@ DB or BW · Baseline week — set working weights ~RPE 6-7.
Chin-Up (bar or door frame)	4	6	90s	@ BW · Baseline week — set working weights ~RPE 6-7.
Ab Wheel or Slider Rollout	3	8	60s	@ BW/slider · Baseline week — set working weights ~RPE 6-7.

Day 2 · Week 1 Day 2 — Upper

Advanced At-Home Training — Upper. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Shrimp Squat	3	5/leg	90s	@ BW · Control. Baseline week — set working weights ~RPE 6-7.
One-Arm Push-Up (progression)	3	5/side	90s	@ BW · Baseline week — set working weights ~RPE 6-7.
Nordic Curl (partner or band)	3	6	90s	@ band · Eccentric. Baseline week — set working weights ~RPE 6-7.
Pull-Up	4	AMRAP	90s	@ BW · Baseline week — set working weights ~RPE 6-7.
Dragon Flag Progression	3	6	60s	@ BW · Baseline week — set working weights ~RPE 6-7.

Day 3 · Week 1 Day 3 — Lower

Advanced At-Home Training — Lower. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Jump Squat	4	8	60s	@ BW · Explosive. Baseline week — set working weights ~RPE 6-7.
Plyo Push-Up	4	6	75s	@ BW · Clap or air. Baseline week — set working weights ~RPE 6-7.
Broad Jump	4	5	60s	@ BW · Stick. Baseline week — set working weights ~RPE 6-7.
Skater Bound	3	10/side	45s	@ BW · Baseline week — set working weights ~RPE 6-7.
V-Up	3	12	45s	@ BW · Baseline week — set working weights ~RPE 6-7.

Day 4 · Week 1 Day 4 — Conditioning

Advanced At-Home Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Pistol Squat (assisted)	4	5/leg	90s	@ BW · Full depth. Baseline week — set working weights ~RPE 6-7.
Handstand Push-Up (or pike)	4	5	90s	@ BW · Controlled. Baseline week — set working weights ~RPE 6-7.
Single-Leg RDL	3	8/leg	60s	@ DB or BW · Baseline week — set working weights ~RPE 6-7.
Chin-Up (bar or door frame)	4	6	90s	@ BW · Baseline week — set working weights ~RPE 6-7.
Ab Wheel or Slider Rollout	3	8	60s	@ BW/slider · Baseline week — set working weights ~RPE 6-7.

Week 2

Day 1 · Week 2 Day 1 — Full Body

Advanced At-Home Training — Full Body. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Pistol Squat (assisted)	4	5/leg	90s	@ BW · Full depth. Add 2.5-5% load or 1 rep vs Week 1.
Handstand Push-Up (or pike)	4	5	90s	@ BW · Controlled. Add 2.5-5% load or 1 rep vs Week 1.
Single-Leg RDL	3	8/leg	60s	@ DB or BW · Add 2.5-5% load or 1 rep vs Week 1.
Chin-Up (bar or door frame)	4	6	90s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Ab Wheel or Slider Rollout	3	8	60s	@ BW/slider · Add 2.5-5% load or 1 rep vs Week 1.

Day 2 · Week 2 Day 2 — Upper

Advanced At-Home Training — Upper. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Shrimp Squat	3	5/leg	90s	@ BW · Control. Add 2.5-5% load or 1 rep vs Week 1.
One-Arm Push-Up (progression)	3	5/side	90s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Nordic Curl (partner or band)	3	6	90s	@ band · Eccentric. Add 2.5-5% load or 1 rep vs Week 1.
Pull-Up	4	AMRAP	90s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Dragon Flag Progression	3	6	60s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.

Day 3 · Week 2 Day 3 — Lower

Advanced At-Home Training — Lower. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Jump Squat	4	8	60s	@ BW · Explosive. Add 2.5-5% load or 1 rep vs Week 1.
Plyo Push-Up	4	6	75s	@ BW · Clap or air. Add 2.5-5% load or 1 rep vs Week 1.
Broad Jump	4	5	60s	@ BW · Stick. Add 2.5-5% load or 1 rep vs Week 1.
Skater Bound	3	10/side	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
V-Up	3	12	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.

Day 4 · Week 2 Day 4 — Conditioning

Advanced At-Home Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Pistol Squat (assisted)	4	5/leg	90s	@ BW · Full depth. Add 2.5-5% load or 1 rep vs Week 1.
Handstand Push-Up (or pike)	4	5	90s	@ BW · Controlled. Add 2.5-5% load or 1 rep vs Week 1.
Single-Leg RDL	3	8/leg	60s	@ DB or BW · Add 2.5-5% load or 1 rep vs Week 1.
Chin-Up (bar or door frame)	4	6	90s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Ab Wheel or Slider Rollout	3	8	60s	@ BW/slider · Add 2.5-5% load or 1 rep vs Week 1.

Week 3

Day 1 · Week 3 Day 1 — Full Body

Advanced At-Home Training — Full Body. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Pistol Squat (assisted)	4	5/leg	90s	@ BW · Full depth. Add another 2.5-5% or 1-2 reps. Sleep hard.
Handstand Push-Up (or pike)	4	5	90s	@ BW · Controlled. Add another 2.5-5% or 1-2 reps. Sleep hard.
Single-Leg RDL	3	8/leg	60s	@ DB or BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Chin-Up (bar or door frame)	4	6	90s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Ab Wheel or Slider Rollout	3	8	60s	@ BW/slider · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 2 · Week 3 Day 2 — Upper

Advanced At-Home Training — Upper. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Shrimp Squat	3	5/leg	90s	@ BW · Control. Add another 2.5-5% or 1-2 reps. Sleep hard.
One-Arm Push-Up (progression)	3	5/side	90s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Nordic Curl (partner or band)	3	6	90s	@ band · Eccentric. Add another 2.5-5% or 1-2 reps. Sleep hard.
Pull-Up	4	AMRAP	90s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Dragon Flag Progression	3	6	60s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 3 · Week 3 Day 3 — Lower

Advanced At-Home Training — Lower. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Jump Squat	4	8	60s	@ BW · Explosive. Add another 2.5-5% or 1-2 reps. Sleep hard.
Plyo Push-Up	4	6	75s	@ BW · Clap or air. Add another 2.5-5% or 1-2 reps. Sleep hard.
Broad Jump	4	5	60s	@ BW · Stick. Add another 2.5-5% or 1-2 reps. Sleep hard.
Skater Bound	3	10/side	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
V-Up	3	12	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 4 · Week 3 Day 4 — Conditioning

Advanced At-Home Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Pistol Squat (assisted)	4	5/leg	90s	@ BW · Full depth. Add another 2.5-5% or 1-2 reps. Sleep hard.
Handstand Push-Up (or pike)	4	5	90s	@ BW · Controlled. Add another 2.5-5% or 1-2 reps. Sleep hard.
Single-Leg RDL	3	8/leg	60s	@ DB or BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Chin-Up (bar or door frame)	4	6	90s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Ab Wheel or Slider Rollout	3	8	60s	@ BW/slider · Add another 2.5-5% or 1-2 reps. Sleep hard.

Week 4

Day 1 · Week 4 Day 1 — Full Body

Advanced At-Home Training — Full Body. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Pistol Squat (assisted)	4	5/leg	90s	@ BW · Full depth. Peak intensity week — push top sets.
Handstand Push-Up (or pike)	4	5	90s	@ BW · Controlled. Peak intensity week — push top sets.
Single-Leg RDL	3	8/leg	60s	@ DB or BW · Peak intensity week — push top sets.
Chin-Up (bar or door frame)	4	6	90s	@ BW · Peak intensity week — push top sets.
Ab Wheel or Slider Rollout	3	8	60s	@ BW/slider · Peak intensity week — push top sets.

Day 2 · Week 4 Day 2 — Upper

Advanced At-Home Training — Upper. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Shrimp Squat	3	5/leg	90s	@ BW · Control. Peak intensity week — push top sets.
One-Arm Push-Up (progression)	3	5/side	90s	@ BW · Peak intensity week — push top sets.
Nordic Curl (partner or band)	3	6	90s	@ band · Eccentric. Peak intensity week — push top sets.
Pull-Up	4	AMRAP	90s	@ BW · Peak intensity week — push top sets.
Dragon Flag Progression	3	6	60s	@ BW · Peak intensity week — push top sets.

Day 3 · Week 4 Day 3 — Lower

Advanced At-Home Training — Lower. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Jump Squat	4	8	60s	@ BW · Explosive. Peak intensity week — push top sets.
Plyo Push-Up	4	6	75s	@ BW · Clap or air. Peak intensity week — push top sets.
Broad Jump	4	5	60s	@ BW · Stick. Peak intensity week — push top sets.
Skater Bound	3	10/side	45s	@ BW · Peak intensity week — push top sets.
V-Up	3	12	45s	@ BW · Peak intensity week — push top sets.

Day 4 · Week 4 Day 4 — Conditioning

Advanced At-Home Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Pistol Squat (assisted)	4	5/leg	90s	@ BW · Full depth. Peak intensity week — push top sets.
Handstand Push-Up (or pike)	4	5	90s	@ BW · Controlled. Peak intensity week — push top sets.
Single-Leg RDL	3	8/leg	60s	@ DB or BW · Peak intensity week — push top sets.
Chin-Up (bar or door frame)	4	6	90s	@ BW · Peak intensity week — push top sets.
Ab Wheel or Slider Rollout	3	8	60s	@ BW/slider · Peak intensity week — push top sets.

Week 5

Day 1 · Week 5 Day 1 — Full Body

Advanced At-Home Training — Full Body. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Pistol Squat (assisted)	4	5/leg	90s	@ BW · Full depth. Deload-adjacent: reduce load ~10%, keep reps.
Handstand Push-Up (or pike)	4	5	90s	@ BW · Controlled. Deload-adjacent: reduce load ~10%, keep reps.
Single-Leg RDL	3	8/leg	60s	@ DB or BW · Deload-adjacent: reduce load ~10%, keep reps.
Chin-Up (bar or door frame)	4	6	90s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Ab Wheel or Slider Rollout	3	8	60s	@ BW/slider · Deload-adjacent: reduce load ~10%, keep reps.

Day 2 · Week 5 Day 2 — Upper

Advanced At-Home Training — Upper. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Shrimp Squat	3	5/leg	90s	@ BW · Control. Deload-adjacent: reduce load ~10%, keep reps.
One-Arm Push-Up (progression)	3	5/side	90s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Nordic Curl (partner or band)	3	6	90s	@ band · Eccentric. Deload-adjacent: reduce load ~10%, keep reps.
Pull-Up	4	AMRAP	90s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Dragon Flag Progression	3	6	60s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.

Day 3 · Week 5 Day 3 — Lower

Advanced At-Home Training — Lower. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Jump Squat	4	8	60s	@ BW · Explosive. Deload-adjacent: reduce load ~10%, keep reps.
Plyo Push-Up	4	6	75s	@ BW · Clap or air. Deload-adjacent: reduce load ~10%, keep reps.
Broad Jump	4	5	60s	@ BW · Stick. Deload-adjacent: reduce load ~10%, keep reps.
Skater Bound	3	10/side	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
V-Up	3	12	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.

Day 4 · Week 5 Day 4 — Conditioning

Advanced At-Home Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Pistol Squat (assisted)	4	5/leg	90s	@ BW · Full depth. Deload-adjacent: reduce load ~10%, keep reps.
Handstand Push-Up (or pike)	4	5	90s	@ BW · Controlled. Deload-adjacent: reduce load ~10%, keep reps.
Single-Leg RDL	3	8/leg	60s	@ DB or BW · Deload-adjacent: reduce load ~10%, keep reps.
Chin-Up (bar or door frame)	4	6	90s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Ab Wheel or Slider Rollout	3	8	60s	@ BW/slider · Deload-adjacent: reduce load ~10%, keep reps.

Week 6

Day 1 · Week 6 Day 1 — Full Body

Advanced At-Home Training — Full Body. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Pistol Squat (assisted)	4	5/leg	90s	@ BW · Full depth. Test week — beat Week 4 by load or reps.
Handstand Push-Up (or pike)	4	5	90s	@ BW · Controlled. Test week — beat Week 4 by load or reps.
Single-Leg RDL	3	8/leg	60s	@ DB or BW · Test week — beat Week 4 by load or reps.
Chin-Up (bar or door frame)	4	6	90s	@ BW · Test week — beat Week 4 by load or reps.
Ab Wheel or Slider Rollout	3	8	60s	@ BW/slider · Test week — beat Week 4 by load or reps.

Day 2 · Week 6 Day 2 — Upper

Advanced At-Home Training — Upper. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Shrimp Squat	3	5/leg	90s	@ BW · Control. Test week — beat Week 4 by load or reps.
One-Arm Push-Up (progression)	3	5/side	90s	@ BW · Test week — beat Week 4 by load or reps.
Nordic Curl (partner or band)	3	6	90s	@ band · Eccentric. Test week — beat Week 4 by load or reps.
Pull-Up	4	AMRAP	90s	@ BW · Test week — beat Week 4 by load or reps.
Dragon Flag Progression	3	6	60s	@ BW · Test week — beat Week 4 by load or reps.

Day 3 · Week 6 Day 3 — Lower

Advanced At-Home Training — Lower. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Jump Squat	4	8	60s	@ BW · Explosive. Test week — beat Week 4 by load or reps.
Plyo Push-Up	4	6	75s	@ BW · Clap or air. Test week — beat Week 4 by load or reps.
Broad Jump	4	5	60s	@ BW · Stick. Test week — beat Week 4 by load or reps.
Skater Bound	3	10/side	45s	@ BW · Test week — beat Week 4 by load or reps.
V-Up	3	12	45s	@ BW · Test week — beat Week 4 by load or reps.

Day 4 · Week 6 Day 4 — Conditioning

Advanced At-Home Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Pistol Squat (assisted)	4	5/leg	90s	@ BW · Full depth. Test week — beat Week 4 by load or reps.
Handstand Push-Up (or pike)	4	5	90s	@ BW · Controlled. Test week — beat Week 4 by load or reps.
Single-Leg RDL	3	8/leg	60s	@ DB or BW · Test week — beat Week 4 by load or reps.
Chin-Up (bar or door frame)	4	6	90s	@ BW · Test week — beat Week 4 by load or reps.
Ab Wheel or Slider Rollout	3	8	60s	@ BW/slider · Test week — beat Week 4 by load or reps.

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