Also, before we get started, you can download the PDF for the muscle gain workout plan. This makes it ideal for muscle building. Access our growing list of printable fitness workouts to get … Additional Printable Fitness Workout Routines. With today’s Advanced Bodyweight Routine, you can burn fat, build muscle, and get a great workout in!All with no gym membership required! Update: It looks like the next few weeks will be tough for everyone. Want to get strong but hate the gym? No problem! To make life a little bit easier all Hybrid Athlete training plans … It’s the kind of workout we build through our online coaching program.If you’re in a hurry, sign-up for our free weekly newsletter and we’ll send you PDFs of our “Work Out … 6 Week Workout Program … The workouts are set up in such a way that you’ll first hit an explosive/plyo-type movement to get the body moving fast, hyping it up for the rest of the workout. Rest for 60 seconds between sets. Pair up this bodyweight training program with a cardio workout such as the fat blasting cardio workout for beginners. And you can get a pdf version of this bodyweight training plan and other training plans here. From there, you’ll hit a few non-combative … And if you really want to do this the right way, get … Repeat 2 times. 5 min cool down to complete the full body workout at home program. This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over-training. 5-Day Workout Routine (at home) Suppose you don’t have access to a gym. You need just two things—a proper squat rack and a bench. While that’s not the ideal scenario, you can still do the 5-day workout routine at home and get ripped.