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Home Workout Handbook

Team ForNever Lean Ltd

Coach
Harry Moore

Not having access to a gym shouldn't prevent you from making progress. This programme is designed for those who wish to workout at home, following all of the key principles of progression from the comfort of your safe space.

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Progress Without A Gym
Between busy lives and gym anxiety, many don't feel that the gym is an environment they'd like to spend time in and that's fine! With this programming, you can make sure you're optimising progression without needing to leave your house.
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Community-Driven Coaching
Work together as a community to keep each other accountable. Working alongside fellow members of the TFNL community will enhance your training experience exponentially. You may not have a training partner, but you'll always have a support network here!
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Amazing Value For Money
For less than you'd pay for a streaming service, you can have access to effective programming and community support. What's not to love?
Features
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Programming 4 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Resistance Bands
Recommended
Foam Roller
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Home - Lower (A) (1-2)

A

Lower Body Mobility

1 x 8:00

B

Wall Squats

6, 10

C

B Stance RDL

6, 8

D

Split Squats (Glutes)

1 x 10

E

Banded Leg Curls

2 x 15

F

Wall Sit

1 x 10

G

Plank w/ Arm Reach

2 x 8

Tuesday
Home - Upper (A) (1-2)

A

Upper Body Mobility

1 x 5:00

B

Push-Up

2 x 10

C

One-Arm Dumbbell Row

6, 10

D

Dumbbell Shoulder Press

1 x 8

E

Single Arm Banded Pulldown

6, 10

F

Dumbbell Skull Crushers

1 x 10

G

Dumbbell Curls

1 x 8

Thursday
Home - Lower (B) (1-2)

A

Lower Body Mobility

1 x 8:00

B

Dumbbell RDL

1 x 8

C

Dumbbell Walking Lunges

1 x 8

D

Dumbbell Unilateral Glute Bridges

2 x 10

E

Banded Leg Extensions

2 x 15

F

Weighted Crunches

2 x 9

Friday
Home - Upper (B) (1-2)

A

Upper Body Mobility

1 x 5:00

B

DB Floor Press

5, 9

C

DB Renegade Row

2 x 8

D

Dumbbell Lateral Raise

8, 10

E

Dumbbell Rear Delt Fly

1 x 12

F

Banded Tricep Pushdown

1 x 10

G

Dumbbell Hammer Curls

1 x 8

Coach
coach-avatar Harry Moore

With over 10 years of professional experience within the industry, Harry has coached a variety of individuals ranging from gym newcomers to World Champion Powerlifters. Harry believes in bridging the gap between physical and mental health.

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Closing Thoughts

TFNL is driven by team and community, which is exactly what I wish for this community coaching experience to thrive on. Bringing members of the TFNL Community together to help each other thrive and succeed along this fitness journey.

Start My 7-Day Free Trial
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FAQs
Is four days enough?
Despite what many may say, more isn't always better and four days is plenty.
Does it matter when I sign up?
Absolutely not! You can sign up whenever and you'll still experience all of the benefits.
What if I have questions about the programme?
All community members will gain access to a team message board and community Discord. Both of which I'll be in!
What if I want to join a gym?
Then there's a programme for that too! Don't worry, I've got you covered.
What if I can't workout on the days programmed?
That's fine! The four days are programmed how I'd do them personally, but you must do whatever your schedule allows so feel free to adjust the days accordingly.
Do the workouts change at all?
Absolutely! There will be some changes on certain weeks, so it's key to keep an eye on each training session to make sure you're not missing anything.
What happens when the programme finishes?
Then we start a new block with different movements/goals, based on your feedback and input :)
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Home Workout Handbook
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Home Workout Handbook
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Home Workout Handbook
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Home Workout Handbook