The Tralli Train At Home Program
TralliTrain
💪 Train Like Me: 8-Week At-Home Training Program 💪
Life gets busy. Between work, family, and everything in between, getting to a fully equipped gym isn’t always realistic. That’s why I created this 8-week at-home training program—built around my exact training split, designed to maximize strength, muscle growth, and performance without the need for fancy machines. All you need is dumbbells, kettlebells, bands, and your own space—your garage, backyard, living room, or even a hotel room while traveling. No excuses, no guesswork—just a proven system you can follow anywhere.
Why This Program Works:
✅ Proven structure – the same training split I use every week
✅ Science-backed progression – progressive overload & variety to keep results coming
✅ Efficient & effective – workouts designed to fit a busy lifestyle
✅ Customizable focus day – bring up weak points & crush plateaus
✅ Affordable – less than the cost of a single personal training session
Whether you’re a busy mom or dad, a traveling professional, or just someone who wants to look and feel their best, this program is your blueprint to a stronger, leaner, more athletic body—all from the comfort of home.
👉 Train smarter. Train stronger. Train like me—for 8 weeks.
A1
Lunge And Twist
2 x 30
A2
Side to Side Lunge
2 x 30
A3
Worlds Greatest Stretch
2 x 30
A4
Walk Outs
2 x 30
B1
Dumbbell Seated Shoulder Press
15, 12, 10, 8
B2
Glute Bridge Hold Pull Over
15, 12, 10, 8
C1
Leaning Lateral Raise
15, 12, 10, 8
C2
SA Bent Over Row
15, 12, 10, 8
D1
Banded Face Pull
15, 12, 10, 8
D2
SA Push Press
15, 12, 10, 8
E1
Tall Kneeling DB Front Raise
15, 12, 10, 8
E2
Half Kneeling Banded SA Mid Row
15, 12, 10, 8
A1
Lunge And Twist
2 x 30
A2
Walk Outs
2 x 30
A3
Worlds Greatest Stretch
2 x 30
A4
Side to Side Lunge
2 x 30
B1
Heels Elevated Squat
15, 12, 10, 8
B2
Deficit Reverse Lunge
15, 12, 10, 8
C1
Kettlebell Deadlift
15, 12, 10, 8
C2
Deficit Side Lunge
15, 12, 10, 8
D1
Seesaw Lunge
15, 12, 10, 8
D2
Calf Raises
4 x 25
E1
Plank Hip Twist
3 x 0:30
E2
Lying Straight Leg Raise
3 x 20
E3
Bicycle Crunch
3 x 0:30
E4
Sit Up
3 x 20
A1
Side to Side Lunge
2 x 30
A2
Worlds Greatest Stretch
2 x 30
A3
Walk Outs
2 x 30
A4
Lunge And Twist
2 x 30
B1
Alt Bench Press Combo
15, 12, 10, 8
B2
Alternating Hammer Curl
15, 12, 10, 8
C1
Alt Incline Bench Press Combo
15, 12, 10, 8
C2
Dumbbell Single Arm Preacher Curl
15, 12, 10, 8
D1
Decline Push Up
15, 12, 10, 8
D2
DB Skull Crusher
15, 12, 10, 8
E1
Close Grip Push Up
5 x 10
E2
Dumbbell Hammer Bicep Curl
5 x 10
A1
Lunge And Twist
2 x 30
A2
Side to Side Lunge
2 x 30
A3
Worlds Greatest Stretch
2 x 30
A4
Walk Outs
2 x 30
B1
Mini Band Squat
4 x 20
B2
Mini Band Monster Walks
4 x 20
C1
Mini Band Split Squat
4 x 20
C2
Mini Band Glute Bridge
4 x 20
D1
Front Rack Step Up
12, 10, 8, 6
D2
Calf Raises
5 x 20
E1
Hanging Leg Raise
3 x 20
E2
Russian Twist
3 x 30
A1
Lunge And Twist
2 x 30
A2
Side to Side Lunge
2 x 30
A3
Worlds Greatest Stretch
2 x 30
A4
Walk Outs
2 x 30
B1
Dumbbell Hang Clean
4 x 10
B2
Dumbbell Push Press
4 x 10
C1
Kettlebell Swing
15, 12, 10, 8
C2
Kettlebell Upright Row
15, 12, 10, 8
D1
Kettlebell Sprawl
4 x 20
D2
Kettlebell Half Dead Bug
4 x 20
A1
Walk Outs
2 x 30
A2
Worlds Greatest Stretch
2 x 30
A3
Side to Side Lunge
2 x 30
A4
Lunge And Twist
2 x 30
B1
Dumbbell Bicep 21's
4 x 21
B2
Dumbbell Tricep Kickback
4 x 20
C1
Dumbbell Bicep Curl
15, 12, 10, 8
C2
Dumbbell Overhead Tricep Extension
15, 12, 10, 8
D1
Dumbbell Alternating Bicep Curl
15, 12, 10, 8
D2
DB Skull Crusher
15, 12, 10, 8
Matt Tralli
Matt's talent and professionalism have attracted an array of high-profile clients, including names like Hugh Jackman, Dua Lipa, Tom Holland, Jacob Elordi, NFL Quarterback Mason Rudolph, and more. Training notable individuals has enriched his experience and expertise, enabling him to provide exceptional guidance to all his clients.
