Name: Home Workout Planner Bundle — Wingman Protocol
Brand: Wingman Protocol
Price: 17 USD
Availability: InStock

Program rule: Train 2–4 reps shy of technical failure on most sets, move with control, and earn progression with clean form. Add reps first, then load, then extra sets only if recovery stays strong.

12-Week Program Overview

Track	Weekly Structure	Equipment Needed	How to Progress
Beginner	3 days/week, 30 minutes, full-body bodyweight sessions	Chair/bench, mat, wall or counter, backpack optional	Weeks 1–3 learn form and complete minimum reps. Weeks 4–6 add reps or one round. Weeks 7–12 repeat with harder angles, slower eccentrics, or weighted backpack.
Intermediate	4 days/week, 40 minutes, upper/lower dumbbell split	Pair of dumbbells, bench/chair, mat, resistance band optional	Work near top of rep range, then increase load 2.5–10 lb when all sets feel solid. Deload every 4th week if sore or stalled.
Advanced	4–5 days/week, 45–60 minutes, strength + conditioning emphasis	Adjustable dumbbells, bench, pull-up option, timer	Use the intermediate split plus a fifth conditioning day, add tempo work, and track RPE and recovery weekly.

Weekly Structure

Beginner: Mon full body A, Wed full body B, Fri full body C.
Intermediate: Mon upper, Tue lower, Thu upper, Sat lower.
Advanced add-on: 1 short conditioning / mobility day.
Use 5–8 minutes of mobility and ramp-up sets before every session.

Equipment Guide

Bodyweight only works if you slow tempo and improve range.
One pair of moderate dumbbells handles most intermediate work.
A backpack loaded with books can replace heavier weights.
Keep water, timer, notebook, and towel ready before you start.

Weekly Workout Log Header

Week	Body Weight	Waist	Chest	Energy 1–10	Notes

Day	Warm-Up	Main Work	Sets / Reps	Rest
Day A	March in place 1 min, hip circles x10/side, wall slides x10	Chair squat, incline push-up, glute bridge, dead bug, calf raise	Weeks 1–3: 2 x 8–10 each Weeks 4–6: 3 x 10–12 each	45–60 sec
Day B	Arm circles x20, ankle rocks x10/side, cat-cow x8	Reverse lunge or split squat, countertop row or towel row, bird dog, side plank, bodyweight good morning	Weeks 1–3: 2 x 8/side Weeks 4–6: 3 x 10/side	45–75 sec
Day C	Walk 2 min, thoracic rotations x8/side, squat hold 20 sec	Step-up or squat, wall push-up, hip hinge, mountain climber slow, front plank	Weeks 1–3: 2 rounds Weeks 4–6: 3 rounds Plank 20–40 sec	45–60 sec

Day-by-Day Exercise Notes

Exercise	Coaching note
Chair squat	Sit back to the chair lightly, stand by driving through the floor, keep chest tall.
Incline push-up	Use a wall, counter, or bench. The higher the hands, the easier the movement.
Countertop row	Grip a sturdy surface or towel setup and pull elbows back while keeping shoulders down.
Reverse lunge	Hold a chair for balance if needed; stay tall through the torso.
Front plank	Stop as soon as hips sag or low back takes over.

Progression Rules for Weeks 1–6

Week	Focus
1	Learn positions, leave several reps in reserve, finish feeling successful.
2	Add 1–2 reps per set where form stays clean.
3	Reduce support slightly or slow the lowering phase to 3 seconds.
4	Add a third set for main lifts.
5	Work near the top of the rep range and tighten rest periods slightly.
6	Repeat the best week with cleaner form, deeper range, or light backpack resistance.

Day	Main Lifts	Accessory Work	Sets / Reps	Rest
Upper 1	DB floor press, 1-arm row, shoulder press	Lateral raise, biceps curl, front plank	Weeks 1–3: 3 x 8–10 Weeks 4–6: 4 x 8–12 Plank 30–45 sec	60–90 sec
Lower 1	Goblet squat, DB Romanian deadlift, reverse lunge	Glute bridge, calf raise, dead bug	Weeks 1–3: 3 x 8–10 Weeks 4–6: 4 x 10–12	60–90 sec
Upper 2	Incline push-up or floor press, supported row, Arnold press	Rear delt raise, hammer curl, side plank	Weeks 1–3: 3 x 10 Weeks 4–6: 4 x 8–12 Side plank 20–40 sec/side	60–90 sec
Lower 2	Split squat, DB deadlift, step-up	Hip thrust, farmer carry, mountain climber	Weeks 1–3: 3 x 8/side Weeks 4–6: 4 x 8–10/side Carry 30–45 sec	60–90 sec

Progression Guidelines

Method	How to apply it
Double progression	Stay with the same weight until all sets hit the top of the rep range, then increase load.
Tempo control	If weights are light, use a 3-second lowering phase and a 1-second pause at the hardest point.
Rep reserve	Finish most sets with 1–3 good reps still in the tank. Do not grind sloppy reps.
Deload option	If joints ache or motivation drops, cut sets in half for one week and rebuild.

Monthly Measurements

Month	Weight	Chest	Waist	Hips	Arms	Thighs
Month 1
Month 2
Month 3

Personal Record Tracker

Exercise	Best Load / Reps	Date	Notes
Push-Ups
Goblet Squat
Romanian Deadlift
Plank Hold
1-Arm Row
Walking Lunge

Before / After Photo Log Prompts

Photo	Date Taken	Notes on posture, confidence, or visible changes
Front photo
Side photo
Back photo

Consistency rule: Take photos in the same lighting, same posture, and similar clothing. Measurements mean more when taken under the same conditions each month.

Exercise	Key form cues
Push-Up	Hands under shoulders, ribs down, body in one straight line, lower chest between hands, press the floor away.
Bodyweight Squat	Brace core, sit hips back and down, keep full foot planted, drive through mid-foot to stand.
Reverse Lunge	Step back long enough for front shin to stay stable, drop straight down, push through front heel.
Glute Bridge	Ribs down, tuck pelvis slightly, squeeze glutes at top without over-arching lower back.
Plank	Elbows under shoulders, squeeze glutes and quads, keep hips level, breathe behind the brace.
Dead Bug	Press low back lightly into floor, move opposite arm and leg slowly without losing position.
Hip Hinge	Soften knees, push hips back, keep spine long, feel hamstrings load before returning tall.
Dumbbell Romanian Deadlift	Hold weights close, hinge with flat back, stop when hamstrings stretch, stand by driving hips forward.
Goblet Squat	Hold dumbbell close to chest, elbows down, torso tall, knees track over toes.
1-Arm Dumbbell Row	Support torso, pull elbow toward hip, pause at top, avoid twisting your chest open.
Shoulder Press	Stack ribs over hips, squeeze glutes, press overhead without flaring ribs, finish biceps by ears.
Floor Press	Elbows about 45 degrees, wrists stacked, pause upper arms lightly on floor, press straight up.
Split Squat	Stay tall, front foot planted, lower under control, keep most weight on front leg.
Step-Up	Use a stable surface, drive through working foot, stand fully, lower with control.
Mountain Climber	Hands under shoulders, brace hard, drive knees forward without bouncing hips high.
Bear Crawl Hold	Knees hover 1–2 inches off floor, back flat, breathe slowly while staying still.
Bird Dog	Reach long instead of high, keep hips square, pause fully extended, move slowly.
Calf Raise	Press through big toe and second toe, rise fully, pause, lower all the way down.
Lateral Raise	Soft elbows, lift to shoulder height, control the lowering, avoid shrugging.
Farmer Carry	Stand tall, shoulders down, walk slowly with controlled steps, don’t lean side to side.

Home Workout Planner Bundle

Weekly Structure

Equipment Guide

Beginner Track — Weeks 1–6

Intermediate Track — Weeks 1–6

Progress Tracker

Exercise Form Reference Guide