BORED IN THE HOUSE- MASC: Training by DADDY BRISTOW in TrainHeroic

BORED IN THE HOUSE- MASC

Body By Daddy

Coach
DADDY BRISTOW

ALL YOU NEED IS YOURSELF! ...and like a couch lol. for the program. I wrote this based on demand from comments in the videos asking for at home versions of working out to look more masc. Daddy delivers! This is a 4 day run of fun. If you have other equipment at home you can add that in, I wrote it however based on if you had nothing but a couch and the floor. Designed for building muscle in the upper body beef cake muscles and lower body quad heavy. ❤️

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer
Equipment
Required
couch
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
DAY-1🥩

A1

Fire Hydrant Circles

1 x 5

A2

Fire Hydrant

1 x 15

A3

Shoulder Taps

1 x 30

A4

Worlds Greatest Stretch

1 x 5

A5

Groiner

1 x 10

A6

Lateral Lunge to Cross Reach

1 x 5

B1

PREHAB GUYS ANKLE VIDEO

B2

Lying Handcuffs

3 x 5

B3

Scapular Pushup in Plank

3 x 10

C1

Quad Bulgarian Squat

3 x 10

C2

Narrow Stance Air Squat

3 x 10

D1

Wide Pushups

4 x 10

D2

REverse Grip Incline pushup

4 x 10

E1

Walking Lunges

3 x 15

E2

Skater Squat

3 x 6

F1

Dead Bug Cross Connect

3 x 0:30

F2

Jackknife Crossover

3 x 0:30

G

Lat stretch on ground

1 x 1:00

Monday
DAY-2🥩

A1

Fire Hydrant Circles

1 x 5

A2

Fire Hydrant

1 x 15

A3

Shoulder Taps

1 x 30

A4

Worlds Greatest Stretch

1 x 5

A5

Groiner

1 x 10

A6

Lateral Lunge to Cross Reach

1 x 5

B1

Reverse Plank

2 x 0:30

B2

Alternating Superman

2 x 0:30

B3

Single Arm Pike Handstand Hold

2 x 0:20

C1

Pike Pushup

3 x 10

C2

Couch Handstand drill

3 x 10

D1

Bear Position Shoulder Taps

3 x 0:30

D2

SIDE KICK THROUGH

3 x 0:30

D3

Kneeling Incline Tricep Push

3 x 15

E1

Straight leg raises w/ Hip Lift

3 x 10

E2

Straight Leg Straight Arm Sit-Up

3 x 10

F1

Lat stretch on ground

1 x 1:00

F2

Pigeon Stretch

@ 1:00

Wednesday
DAY-3🥩

A1

Fire Hydrant Circles

1 x 5

A2

Fire Hydrant

1 x 15

A3

Shoulder Taps

1 x 30

A4

Worlds Greatest Stretch

1 x 5

A5

Groiner

1 x 10

A6

Lateral Lunge to Cross Reach

1 x 5

B

PREHAB GUYS ANKLE VIDEO

C1

Air Squat

4 x 10

C2

Low Box SL Squat

4 x 5

D1

Hand Release Push-Up

3 x 0:30

D2

Bench Dips

3 x 10

E1

Paused Push-Up

3 x 5

E2

Kneeling Slider 1-Arm Pushup

3 x 10

F1

Plank Pike

3 x 0:30

F2

Decline Plank Pike

3 x 5

F3

Sliding Plank

3 x 10

G

Lat stretch on ground

1 x 1:00

H

Pigeon Stretch

@ 1:00

Thursday
DAY-4🥩

A1

Fire Hydrant Circles

1 x 5

A2

Fire Hydrant

1 x 15

A3

Shoulder Taps

1 x 30

A4

Worlds Greatest Stretch

1 x 5

A5

Groiner

1 x 10

A6

Lateral Lunge to Cross Reach

1 x 5

B1

Side Plank

3 x 0:30

B2

PLANK TOE TAPS

3 x 0:30

C1

Wall Sit

5 x 0:30

C2

Squat Jump

5 x 10

C3

Step Back Burpee

5 x 0:30

D1

Lying Trunk Twist

3 x 10

D2

ELBOW PUSHUPS

3 x 10

D3

Rocking Plank

3 x 0:30

D4

Kneeling Incline Tricep Push

3 x 15

E

Lat stretch on ground

@ 1:00

Coach
coach-avatar DADDY BRISTOW

HI! COACH DAD HERE. your lgbtq trainer !

BORED IN THE HOUSE- MASC