The things you need to get are separated into two sections: Lower cost and higher cost. The lower-cost options are cheaper but come with a few drawbacks that are covered underneath each toggle. The higher cost options cost premium prices but come with premium features.
Like before, the recommended products below are Amazon associate links that help fund this website. If you don't have an Amazon account to purchase these items, look up the product name in your web browser to locate it.
As always, all of the items below have been tested for quality, effectiveness, and price-to-performance ratio by the beta-testers.
Lower-cost equipment:
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Power Rack
You'll need one of these in order to perform most of the core exercises on this program.
The drawback of this rack is that it doesn't have many options for pull/chin-ups and can be finicky at times. But at this price point, you can't beat it!
Even if you have flooring made out of stone, the heavy gym equipment can scratch or even dent your floors. If you want to prevent that, put in two orders of the recommended floor padding below to completely cover your squishy floorboards.
You'll need one of these in order to perform most of the core exercises on this program.
The upside to this rack is that it is much more versatile than the lower cost option. For example, you have many options for pull/chin-ups and more places to perform exercises.
Even if you have flooring made out of stone, the heavy gym equipment can scratch or even dent your floors. If you want to prevent that, put in two orders of the recommended floor padding below to completely cover your squishy floorboards.
Don't mix and match the barbells, barbell clamps, or weights. Each side's options were made to work together. On the other hand, you can pick and choose the other items that best suit your needs.
You should have already read all the general info before getting to this page, but if you haven't, read all the toggles underneath "General Information" on the 🏋️♀️7. Training page before continuing.
Getting the programs
The home training programs —like the nutritional phases— are split into three parts:
To prevent you from getting confused between the nutrition and training sections, note that you will always be on a nutrition phase while using a training program. Simple!
If you're now waiting for your new, shiny equipment to arrive you can use ⚡Home Starter Program without any equipment needed to get lifting.
If you already have your workout equipment, read both options below and then head over to the workout program you need to be at. When you're done going through them, you'll come back to this page and continue.
Remember to click the grey, underlined links above to go to the page you need to be at. After getting your training program details, come back here to finish the page.
When to switch training programs
As per the infographic above, after you run the home foundational program for 8 weeks you'll never run it again. Instead, you'll switch to the home hypertrophy program to take advantage of your newly built foundation.
Once you are on the home hypertrophy program, you won't switch off of it until you reach ideal (as outlined below). At that point, you'll switch to the home maintenance program to stay at ideal forever.
If you want to remember all this stuff and are considering taking notes, don't. We've already done the work for you and condensed this entire guide into one "cheat sheet" that you can get access to by signing up below:
If you've already received the guide cheat sheets, good on you. You're almost done reading this entire not-so-long guide. Now back to the science.
How to measure for ideal
Once you have cycled through cutting and bulking twice while working out —about 6 to 8 months for the average individual— you'll be very close to the ideal physique!
To check, cut down until you reach a body mass index (BMI) score of 21 and check what your body fat percentage (BFP) is on your smart scale.
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If your BFP is above 12%:
You're not at ideal yet so start the lean-bulking phase again and then one last cutting phase while on the home hypertrophy program.
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If your BFP is below 12%:
You have achieved the ideal male body so switch to the maintenance phase and the home maintenance program. Good work!
If you're curious why the ideal male body is achieved at a body mass index score of 21 and a body fat percentage below 12%, you've forgotten the science on the first page of this guide!
As a quick refresher, both the average man and woman found men with a BMI of 21 to be most attractive. Additionally, men that were at or below 12% BFP were found to be the most attractive to most people!
Besides these numbers correlating with high levels of attractiveness, having a BMI score of 21 while at 12% BFP is also well within the range of healthy bodyweights. If you want to refresh yourself on why this is so beneficial, check out this guide's cheat sheet!
Remember, the ideal body designed by this guide was carefully formulated to prepare the owner for everything life will throw at them mentally, physically, and of course, sexually. Getting your body to have a BMI score of 21 while at 12% BFP does exactly that.
Continuing on
After you get the information for your shiny, new training program, you are more than welcome to browse the Training Research page for all the studies cited to create the training programs.
Not that you asked, but there's over 130 research papers worth of information condensed onto this one page. If you're still not the research type, we don't know what to say to you anymore.
Home Maintenance Program outlines how to stay at ideal
Training Research page for all the studies cited to create the training programs.