HomeBody Program

The B3 Training HomeBody program operates on a split workout schedule and has 6 new workouts every week. Each muscle group is trained twice a week and the workouts are strategically planned every week to give your muscles time to recover. The format of your daily workouts throughout the week will be in the form of supersets, circuits, or both. This program is strictly a resistant training program and no cardio is involved.

Why is cardio not included in Homebody?

This is a resistant training program based on building muscle. Cardio is not a “one size fits all” approach. Depending on what your fitness goals are, doing cardio is not even mandatory. Many people associate doing cardio with weight loss. Although it can provide a benefit, being in a calorie deficit is the most important factor in regards to losing weight and changing your body composition. If cardio is something you want to do then I suggest picking a cardio option that you can enjoy such as a recreational sport.

Monday: Chest and Back

Tuesday: Arms and Shoulders

Wednesday: Legs

Thursday: Chest and Back

Friday: Arms and Shoulders

Saturday: Legs

HomeBody

  • Average Workout Length: 60 Minutes

  • Workouts Per Week: 6

  • New Workouts Every Week

  • Equipment: Dumbbells and Resistance Bands (scroll down for more details!)

  • Video Demo for Every Exercise

  • Modifications Provided for Every Exercise

  • Subscription Program

Example Chest and Back Workout

Superset A: 4x

  • Chest Exercise (1)

  • Back Exercise (1)

Superset B: 4x

  • Chest Exercise (2)

  • Back Exercise (2)

Superset C: 4x

  • Chest Exercise (3)

  • Back Exercise (3)

 Equipment

  • Dumbbells

    How many sets of dumbbells you need depends on your preference. If you prefer to do as many exercises as possible with dumbbells (over bands) then I would suggest a heavy set, a couple of medium sets, and a couple of light sets of dumbbells. If you want to utilize the maximum capability of bands then you can start with a heavy, medium, and light set of dumbbells and go from there.

  • Large Loop Bands

    It is important to have 4-5 different resistance bands so you can increase/decrease difficulty as needed. Bands can be used for 90% of your training if you want. If you prefer to do the majority of training with dumbbells instead you will still need bands for a number of exercises (especially tricep and back exercises that require pulling or pushing down movements).

  • Door Anchors

    Door anchors are used to loop your large bands through. The anchor is placed in the door and from there acts as a cable machine like you would see at a gym. You will need them in pretty much every workout. I would recommend buying 2 anchors to prevent you from having to keep moving the anchor up and down in the door between exercises.

  • Mini Bands

    Mini bands are used to go around your legs to increase the difficulty of an exercise. I would aim for 3-5 different resistances (light to heavy) so you can increase difficulty in increments if you need to.

  • Stability Exercise Ball

    The stability exercise ball is used mainly on leg days. It may be used a handful of other times, but it is not a weekly regular. It is a great resource to use to help improve balance and stability. Not immediately required to get started. Exercise alternatives will be provided for those without a stability ball.

  • Handles (optional)

    A pair of handles is not required. I use them occasionally, but this can help with comfortability if you do not want to hold the bands in your hands.

  • Gloves (optional)

    Gloves are another optional item that you can use. This is definitely a preference and comfortability thing that can vary from person to person.

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