Accelerate Your Gains with this At Home Workout

The Workout...

For this workout Kenny and I are performing a Full Body Workout with Compound sets in an effort to stimulate our metabolism, while still pushing those heavier loads to set in those muscle gains.

We're focused on using the larger compound lifts and basic movement patterns that will elicit larger muscle growth and calorie burning potential to enhance our overall physique.

Our heavier loads are reserved for our main lifts: deadlifts, overhead press, floor press, and rows.

We added a ballistic hip hinge to prime the muscles further and then frying out the legs with a single legged exercise.

For upper body we performed push/pull variations in order to blast each muscle group quickly, while still being able to keep the loads high.  This is essential so you don't hit the same muscle group over and over again, which would result in lower performance each set.

Also adding in some core elements as active recovery before tackling the heavier loads again.

The Best Part...

You can do this workout at home.

With minimal equipment you can blast out your full body in 30-45 minutes.  All you need is a barbell set, a heavy kettlebell and a rack/TRX system.

Check out my short video on how to equip yourself for a Home Gym with as Little as $1200!


Here's the written version of the workout...

Deadlifts x 8-10 (adding weights each set until it feels tough at 8-10 reps)

Kettlebell Swings x 20

Forward Lunges x 10-12 each

Repeat x 3-4 times


Push Press x 8-10

Bent Rows x 10-12

Side Planks (any style) x 30-45 sec

Repeat x 3-4 times


Barbell Floor Press x 8-10

Inverted Rows x Max reps

Renegade Rows x 10-12 ea

Repeat x 3-4 times


If you liked this home workout option, check out our workout Armory - A collection of strength training, conditioning and full body workouts at an affordable price!


Regardless of ability level or where you're at in your training journey we can help you succeed! Our programs are battle tested and proven to get you solid results.


So if you're looking for a better way to train, whether it's at home, your own gym or online training, we've got a product to fit your needs.

Brought to you by CPT SMASH, retired military captain, private personal trainer, strength coach, powerlifter and owner of SMASH’s Strength Lab, a private personal training studio in Ottawa, Ontario with a constant dream of helping middle age women (and men) get into great shape through Strength Training, Conditioning and Nutrition.

We’re Invested in You, And Dedicated to Your Fitness

Strength + Mobility = Freedom

Let's get $h!t done!


Jess Howland

Jesse "Captain Smash" Howland is the owner of SMASH’s Strength Lab, which offers targeted personal training to reach a variety of fitness and physique goals. A natural bodybuilder, competitive powerlifter, certified personal trainer, and nutrition coach, Jesse is often the go-to resource for personal training Ottawa. He studied Exercise Science at Oregon State University and even trained at the world famous Gold's Gym. He's a former US Army Captain with the 86th Infantry Brigade Combat Team, a former blog writer at Veterans Fitness Career College, and former Chief Executive Officer at U.S. Army Forces Command (FORSCOM). His workouts and personal training are army-inspired to help reach your weightloss, athletic, or physique goals.