FULL BODY HOME WORKOUT - TEAM LIFTS

FULL BODY
HOME
WORKOUT

Prepared by:
WNBF PRO PATRICK MACINNIS
CERTIFIED BODYBUILDING JUDGE
TEAM LIFTS - SCIENCE BASED -
PASSION
FULL BODY HOME WORKOUT - TEAM LIFTS

DISCLAIMER

THIS BOOK IS NOT INTENDED FOR THE

TREATMENT OR PREVENTION OF DISEASE,
NOR AS A SUBSTITUTE FOR MEDICAL
TREATMENT, NOR AS AN ALTERNATIVE TO
MEDICAL ADVICE. USE OF THE GUIDELINES
HEREIN IS AT THE SOLE CHOICE AND RISK
OF THE READER.
FULL BODY HOME WORKOUT - TEAM LIFTS

TABLE OF CONTENTS

WORKOUT OVERVIEW 1

WORKOUT EXECUTION 2

FULL BODY HOMEWORKOUT 3

RECORD PERSONAL NOTES 4

TUTORIALS & PROGRESSIONS 6

THANK YOU 19

DISCLAIMER 19

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WORKOUT
OVERVIEW
OPTIMIZE AT HOME WORKOUTS

HIGHLY EFFICIENT STEPS TO EASILY

ACHIEVE YOUR FITNESS GOALS AT HOME

THIS PROGRAM IS TO HELP YOU INTELLIGENTLY

PERFORM FULL BODY HOMEWORKOUTS TO MAXIMIZE
TENSION AND A HYPERTROPHY STIMULUS WITHOUT
ANY FANCY EQUIPMENT
 
1.     3-4 DAY PER WEEK WORKOUT
2.     OPTIONAL CARDIO/ABS/HIIT ON REST DAYS
 
TRY TO SPREAD OUT THE WORKOUTS TO ENSURE REST
IN BETWEEN WORKOUT DAYS.

RECOMMENDED WORKOUT SCHEDULE

DAY 1: FULL BODY

DAY 2: REST
DAY 3: FULL BODY
DAY 4: REST
DAY 5: FULL BODY
DAY 6: REST OR FULL BODY
DAY 7 REST

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WORKOUT
EXECUTION
PAYING ATTENTION TO DETAIL

THE PROGRAM WILL BE MUCH MORE

EFFECTIVE YOU FOLLOW THESE 2 RULES

THIS IS HOW TO CUSTOMIZE THE PLAN TO TAILOR TO

YOUR TRAINING LEVEL, THIS IS VERY IMPORTANT TO
OPTIMIZE MUSCLE HYPERTROPHY STIMULUS
 
1.     PERFORM ALL SETS BETWEEN RPE 7-10
2.     DO NOT PERFORM SETS OVER 30 REPS
 
WE NEED TO ENSURE WE ARE PERFORMING "EFFECTIVE
REPS." 

1.IF THE SET IS "TOO EASY" (BELOW RPE 7) IT WILL

NOT BE AS EFFECTIVE
2. IF THE SET IS OVER 30 REPS, YOU'RE AT RISK OF
MISSING OUT MY HYPERTROPHY STIMULUS

NOTE:
IF THE SET IS TOO EASY, THERE WILL BE SOME
INTERMEDIATE-ADVANCED FORM VARIATIONS TO
INCREASE THE DIFFICULTY OF THE EXERCISE

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FULL BODY HOME WORKOUT

NOTES:
-GROUPINGS SUCH AS A1/A2 & B1/B2 ARE PERFORMED
AS SUPERSETS IF YOU WOULD LIKE TO SAVE TIME. THE
SUPERSETS ARE OPTIONAL.

-YOU HAVE THE OPTION TO REST 2-4 MINUTES IF THE

MOVEMENT IS "HARDER" AND WOULD LIKE TO FOUCS
MORE ON STRENGTH

-INTERMEDIATE-ADVANCED PROGRESSION OF
EXERCISES ARE LISTED DOWN BELOW IN "EXERCISE
PROGRESSIONS"

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RECORD YOUR
PERSONAL NOTES
HERE (OPTIONAL)
TAKE NOTE OF HOW YOU'RE
FEELING, PROGRESSION ETC.

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EXERCISE
TUTORIAL &
PROGRESSIONS
EXERCISE 1: INCLINE PUSH-UP
SETUP: USE A NARROW GRIP (SHOULDER WIDTH) AND
PLACE HAND SLIGHTLY LOWER TOWARDS YOUR KNEES

USE A STABLE INCLINE TO PLACE HANDS ONTO (THE

HIGHER IT IS THE EASIER IT IS).

KEEP CORE TIGHT & TORSO STRAIGHT, LOWER JUST

BEFORE YOUR BODY TOUCHES THE FLOOR AND PRESS
THROUGH TO ACTIVATE YOUR CHEST & SECONDARLY
YOUR TRICEPS

PROGRESSION:
1.WEAR A WEIGHTED BACKPACK
2.PERFORM A PAUSE AT THE BOTTOM
3.SLOW THE TEMPO
4.PERFORM 1-ARM PUSH-UPS

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EXERCISE 1B: DENCLINE PUSH-UP

SETUP: USE A NARROW GRIP (SHOULDER WIDTH) AND

PLACE HAND UNDER YOUR UPPER CHEST AREA

USE A STABLE INCLINE TO PLACE FEET ONTO (THE

HIGHER IT IS THE HARDER IT IS).

KEEP CORE TIGHT & TORSO STRAIGHT, LOWER JUST

BEFORE YOUR BODY TOUCHES THE FLOOR AND PRESS
THROUGH TO ACTIVATE YOUR CHEST & SECONDARLY
YOUR TRICEPS

PROGRESSION:

1.WEAR A WEIGHTED BACKPACK

2.PERFORM A PAUSE AT THE BOTTOM
3.SLOW THE TEMPO
4.PERFORM 1-ARM PUSH-UPS

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EXERCISE 2A: INVERTED ROW

SETUP: USE 2 CHAIRS AND BROOM TO USE A BAR YOUR

COULD HOLD ONTO TO EMULATE A RACK WITH THE BAR
LOWERED

LAY UNDERNEATH THE BAR WITH YOUR CHEST UNDER

THE BAR

GRAB ON THE BAR SLIGHTLY WIDER THAN SHOULDER

WIDTH

ROW YOUR CHEST TO THE BAR AND SQUEEZE YOUR

LATS AND MID BACK WHILE KEEPING YOUR CORE TIGHT
& KEEPING A STRAIGHT BACK

PROGRESSION:

1.THE LOWER THE HANDLE/BAR THE HARDER IT IS

2. SLIGHTLY ELEVATE YOUR LEGS
3.WEAR A WEIGHTED BACKPACK
4.PERFORM A PAUSE AT THE TOP
5.SLOW THE TEMPO
6.PERFORM WITH 1-ARM

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EXERCISE 2B: 1-ARM DOORWAY ROW

SETUP: USE 1-ARM TO HOLD ONTO A DOORWAY

AROUND MID-TORSO TO CHEST HEIGHT

WHILE FIRMING GRIPPING THE DOORWAY, LEAN BACK

& FEEL A STRETCH IN YOUR LATS

ROW YOUR CHEST TO THE DOORWAY AND SQUEEZE

YOUR LATS AND MID BACK WHILE KEEPING YOUR CORE
TIGHT & KEEPING A STRAIGHT BACK

CUE: FOCUS ON PULLING YOUR ELBOW BACK & THE

MOTION AT THE SHOULDER JOINT TO REMOVE & ELBOW
FLEXION

PROGRESSION:

1.SLIGHTLY DIP HIPS BACK AT THE BOTTOM

2.WEAR A WEIGHTED BACKPACK
3.PERFORM A PAUSE AT THE BOTTOM
4.SLOW THE TEMPO

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EXERCISE 3: PIKE PUSH UP

SETUP: GET INTO A PUSH-UP POSITION

PLACE YOUR HANDS SLIGHTLY WIDER THAN SHOULDER WIDTH

WALK YOUR FEET IN & BEND AT THE HIP TO MAKE A UPSIDE

DOWN V-SHAPE

PUSHING YOUR FEET FORWARD TO KEEP TENSION ON YOUR

SHOULDERS & UPPER CHEST, BEND YOUR ARMS TO LOWER
HEAD TOWARDS THE GROUND

PRESS THROUGH THE GROUND & TRY TO EMULATE A SHOULDER

PRESS OR VERY HIGH INCLINE

KEEP CORE TIGHT AND BACK STRAIGHT

PROGRESSION:

1.RAISE FEET ONTO A PLATFORM

2.PERFORM HANDSTAND PUSH-UPS UP AGAINST A WALL (BE
CAREFUL WITH ALL MOVEMENTS)
3.WEAR A VERY TIGHTLY STRAPPED BACKPACK & ENSURE
CONTENTS ARE SECURE INSIDE AS YOU'LL BE UPSIDE DOWN
4.PERFORM A PAUSE AT THE BOTTOM
5.SLOW THE TEMPO

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EXERCISE 3A: BODYWEIGHT LATERAL

RAISE
SETUP: GET INTO A PLANK POSITION ONTO YOUR ELBOWS

PLACE YOUR HANDS SLIGHTLY WIDER THAN SHOULDER WIDTH

TWIST YOUR BODY WHILE KEEPING YOUR CORE TIGHT AND USE
YOUR SIDE DELT TO TWIST YOUR BODY

ONCE YOUR TORSO TWISTS 90 DEGREES THEN SLOWLY TWIST

BACK TO THE PLANK POSITION KEEPING TENSION ON YOUR
DELT DELT

YOU MAY NEED TO USE HELP FROM YOUR CORE AS THIS

EXERCISE IS DIFFICULT

IF YOU CANNOT PERFORM THIS THAN TRY EXERCISE 3B ON THE

NEXT PAGE

PROGRESSION:

1.THE HIGHER THE HANDLE/BAR THE HARDER IT IS

2. SLIGHTLY ELEVATE YOUR LEGS
3.WEAR A WEIGHTED BACKPACK
4.PERFORM A PAUSE AT THE TOP
5.SLOW THE TEMPO
6.PERFORM WITH 1-ARM

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EXERCISE 3A: DOORWAY ISOMETRIC

LATERAL RAISE
SETUP: STAND INBETWEEN A DOORWAY

KEEP ELBOWS STRAIGHT AND SLIGHTLY INTERNALLY ROTATE

HANDS SO YOUR THUMB TURNS INTO THE MID-LINE OF YOUR
BODY

PLACE BACK OF HANDS ON THE DOORWAY & TRY TO RAISE

ARMS SQUEEZING YOUR SIDE DELTS

TIME YOUR SET, 15-30 SECONDS IS A GOOD PLACE TO START

PROGRESSION:

1.AFTER YOUR SET STEP OUT AND USING A STRONG MIND

MUSCLE CONNECTION CONTRACT YOUR SIDE DELT AND
PERFORM UNLOADED LATERAL RAISE
2. GET SOMETHING LIKE A WATER BOTTLE AND PERFORM
LATERAL RAISES... (EVEN USE YOUR WEIGHTED BACKPACK
AND PERFORM 1-ARM AT A TIME)

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EXERCISE 4A: SEATED PULL UP

SETUP: USE THE SAME SETUP AS THE INVERTED ROW BUT, A BIT
HIGHER AS YOU'LL TRY A PULL-UP MOTION. BUT, SIT DOWN
WITH YOUR TORSO STRAIGHT UP AND GLUTES AND LEGS FLAT
ON THE GROUND

PLACE FEET FLAT ON THE FLOOR & PULL UP AS HIGH AS YOU

CAN, YOU CAN PRESS THROUGH YOUR FEET FOR ASSISTANCE

IF YOU DO NOT HAVE THIS SETUP OR IT IS TOO DIFFICULT

THAN YOU CAN PERFORM EXERCISE 4B ON THE NEXT PAGE

PROGRESSION:

1.AFTER YOUR SET STEP OUT AND USING A STRONG MIND

MUSCLE CONNECTION CONTRACT YOUR SIDE DELT AND
PERFORM UNLOADED LATERAL RAISE
2. GET SOMETHING LIKE A WATER BOTTLE AND PERFORM
LATERAL RAISES... (EVEN USE YOUR WEIGHTED BACKPACK
AND PERFORM 1-ARM AT A TIME)

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EXERCISE 4B: SLIDING PULLS

SETUP: PLACE 2 SNEAKERS ON THE FLOOR ABOUT 1-1.5

SHOULDER WIDTH A PART

LAY FLAT ON YOUR STOMACH TO A POINT WHERE YOUR ARMS

WILL BE STRAIGHT AND YOUR HANDS ARE ON YOOUR SNEAKERS

GRAB ON THE SNEAKERS AND PRESS THEM INTO THE GROUND

WHILE YOU PULL YOUR BODY & PERFORM THE SAME MOTION AS
YOU WOULD IN A PULL-UP

RESET AND PERFORM THE REP AGAIN

PROGRESSION:

1.USE A SLIGHTLY WIDER GRIP & BRING SHOES IN CLOSER AS

YOU PULL
2.WEAR A WEIGHTED BACKPACK
3.SLOW THE TEMPO
4.PERFORM WITH 1-ARM

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EXERCISE 5: BODY WEIGHT SKULL

CRUSHERS

SETUP: GET INTO A PUSH-UP POSITION

PLACE YOUR HANDS SLIGHTLY WIDER THAN SHOULDER WIDTH

ON A PLATFORM

WALK YOUR FEET IN & BEND AT THE HIP TO MAKE A UPSIDE

DOWN V-SHAPE

KEEP EVERYTHING TIGHT AND BEND AT THE ELBOW AND

LOWER YOUR BODY TOWARDS THE PLATFORM.

PRESS THROUGH & EXTEND YOUR ELBOW

PROGRESSION:
1.PLACE YOUR FEET ON AN ELEVATED PLATFORM
2.WEAR A VERY TIGHTLY STRAPPED BACKPACK & ENSURE
CONTENTS ARE SECURE INSIDE AS YOU'LL BE UPSIDE DOWN
3.SLOW THE TEMPO
4.PERFORM A PAUSE AT THE BOTTOM
5.PERFORM WITH 1-ARM

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EXERCISE 6A: INVERTED CURLS

SETUP: USE 2 CHAIRS AND BROOM TO USE A BAR YOUR

COULD HOLD ONTO TO EMULATE A RACK WITH THE BAR
LOWERED

LAY UNDERNEATH THE BAR WITH YOUR SHOULDERS

UNDER THE BAR

GRAB ON THE BAR SHOULDER WIDTH, CURL AND BRING

YOUR BODY TO THE BAR

PROGRESSION:

1.THE LOWER THE HANDLE/BAR THE HARDER IT IS

2.SLIGHTLY ELEVATE YOUR LEGS
3.WEAR A WEIGHTED BACKPACK
4.PERFORM A PAUSE AT THE TOP
5.SLOW THE TEMPO
6.PERFORM WITH 1-ARM

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EXERCISE 6B: 1-ARM DOORWAY CURL

SETUP: USE 1-ARM TO HOLD ONTO A DOORWAY

AROUND MID-TORSO TO CHEST HEIGHT

WHILE FIRMING GRIPPING THE DOORWAY, LEAN BACK

CURL YOUR TORSO TO THE DOORWAY AND SQUEEZE

YOUR BICEPS WHILE KEEPING YOUR CORE TIGHT &
KEEPING A STRAIGHT BACK

CUE: FOCUS ON PULLING YOUR ELBOW BACK & THE

MOTION AT THE SHOULDER JOINT TO REMOVE & ELBOW
FLEXION

PROGRESSION:

1.WEAR A WEIGHTED BACKPACK

2.PERFORM A PAUSE AT THE BOTTOM
3.SLOW THE TEMPO

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EXERCISE 7: ASSISTED SINGLE LEG

PISTOL SQUAT

SETUP: STAND IN BETWEEN 2 STRUCTURES YOU CAN

COMFORTABLY HOLD ONTO

RAISE ONE LEG UP AND WHILE KEEPING YOUR CORE

TIGHT AND TORSO STRAIGHT SQUAT DOWN

KEEP THE WEIGHT ON YOUR MID-FOOT TO HEEL

USE THE 2 STRUCTURES AS BALANCE AND SUPPORT

THROUGHOUT THE ENTIRE RANGE OF MOTION

PROGRESSION:

1.WEAR A WEIGHTED BACKPACK

2.PERFORM A PAUSE AT THE BOTTOM
3.SLOW THE TEMPO
4.PERFORM WITHOUT THE ASSISTANCE

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EXERCISE 8: SLIDING LEG CURL

SETUP: LAY DOWN FLAT ON YOUR BACK AND PLACE A

CLOTH UNDER YOUR FEET

KEEP YOUR HIPS EXTENDED AND CURL YOUR LEGS IN,

YOUR BODY SHOULD RISE UP

SQUEEZE YOUR HAMSTRINGS AND CONTROL THE

WEIGHT BACK DOWN

PROGRESSION:

1.WEAR A WEIGHTED BACKPACK

2.PERFORM A PAUSE AT THE BOTTOM
3.SLOW THE TEMPO
4.HOLD ADDITIONAL LOAD ON YOUR HIPS
5.PERFORM SINGLE LEG
6.PERFORM WHILE KEEPING YOUR TOES POINTED

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THANK YOU!

CONGRATS ON STARTING THE NEXT CHAPTER IN YOUR

FITNESS JOURNEY! FIND MORE FREE INFO & CONNECT
WITH ME:

FOR ANY QUESTIONS PLEASE E-MAIL:

[email protected]

INSTAGRAM   @PATTY.LIFTS
YOUTUBE PATTY LIFTS

IF YOU WOULD LIKE MORE FORMAL 1 ON 1

HELP FROM ME PERSONALLY, I OFFER
PREMIUM ONLINE FITNESS COACHING

[email protected]

DISCLAIMER:
BY ACCEPTING THE INFORMATION IN THIS PDF DOCUMENT ) AND THE
DOCUMENTS ATTACHED TO THE EMAIL, YOU FULLY UNDERSTAND YOU
RELEASE PATRICK MACINNIS OF LIABILITY. BY ACCEPTING ANY AND/OR
ALL INFORMATION FROM THIS DOCUMENT, YOU ARE WAIVING ANY RIGHT
PATRICK MACINNIS MIGHT HAVE TO BRING TO LEGAL ACTION OR ASSERT
A CLAIM AGAINST PATRICK MACINNIS. PATRICK MACINNIS IS NOT A
PHYSICIAN OR DIETITIAN AND THE INFORMATION PROVIDED DOES NOT
REPLACE THE ADVICE OF A PHYSICIAN OR DIETITIAN. IT IS STRONGLY
RECOMMENDED YOU CONSULT WITH YOUR PHYSICIAN AND A DIETITIAN
BEFORE STARTING ANY WORKOUT PROGRAM OR PHYSICAL ACTIVITY. THE
CONTENTS OF THIS DOCUMENT IS NOT MEDICAL ADVICE.  ALL
DOCUMENTS INCLUDED OR EXCHANGED BETWEEN PATRICK MACINNIS
AND THE CLIENT ARE THE INTELLECTUAL PROPERTY OF PATRICK
MACINNIS AND ARE NOT TO BE COPIED, SOLD OR REDISTRIBUTED
WITHOUT MY WRITTEN CONSENT.

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PATTY LIFTS'
FULL BODY
HOME
WORKOUT

Prepared by:
WNBF PRO PATRICK MACINNIS
CERTIFIED BODYBUILDING JUDGE
TEAM LIFTS - SCIENCE BASED -
PASSION