RAI Health

7d 14d 30d

30-60 min on Hard/Expert
~400-600 cal burned
Arms, core, legs, cardio all in one

Push-ups: 3 x as many as possible

Hands on floor shoulder-width apart, lower your chest to the ground, push back up. Keep your body straight like a plank. On your knees if needed to start.

Dumbbell Floor Press: 3 x 12

Lie on your back on the floor, hold a dumbbell in each hand at chest level. Press them straight up toward the ceiling, lower back down until your elbows touch the floor. Like a bench press but on the ground.

Dumbbell Shoulder Press: 3 x 10

Sit or stand, hold dumbbells at shoulder height with palms facing forward. Press them straight up overhead until arms are extended. Lower back to shoulders. Builds the muscles that let you lift things above your head - like a pig into a car.

Dumbbell Tricep Extension: 3 x 12

Hold one dumbbell with both hands behind your head, elbows pointing up. Extend arms straight up, then lower back behind your head. Works the back of your arms - the pushing muscles.

Punching Bag: 3 x 3 min rounds

Hit the bag for 3 minutes, rest 1 minute, repeat 3 times. Mix jabs, crosses, hooks. Keep your hands up. Great cardio and stress relief - pretend it's a billing statement.

Plank: 3 x 30 sec (build to 60)

Face down, prop yourself on forearms and toes. Keep body straight - no sagging hips, no raised butt. Hold. This builds the core that protects your back when lifting heavy things (pigs).

Dumbbell Rows: 3 x 12 each arm

Put one knee and one hand on the couch for support. Other hand holds the dumbbell hanging down. Pull it up to your ribcage like starting a lawnmower. Squeeze your shoulder blade at the top. Switch sides. Builds back strength - the muscles that do the actual lifting.

Dumbbell Curls: 3 x 12

Stand holding dumbbells at your sides, palms facing forward. Bend at the elbow, bring the weight up to your shoulder. Lower slowly. Classic bicep builder. You know this one.

Dumbbell Hammer Curls: 3 x 10

Same as curls but palms face each other (like holding hammers). Works a different part of the bicep and your forearms. Better grip strength = better pig grip.

Dumbbell Shrugs: 3 x 15

Hold dumbbells at your sides. Shrug your shoulders up toward your ears. Hold for 1 second at the top. Lower. Builds your traps - the muscles between your neck and shoulders. Makes carrying heavy things easier.

Dumbbell Deadlift: 3 x 10

Stand holding dumbbells in front of your thighs. Bend at the hips (not the waist), push your butt back, lower the weights along your legs to shin level. Stand back up by squeezing your glutes. Keep your back straight the ENTIRE time. This is THE pig-lifting exercise.

Punching Bag: 3 x 3 min rounds

Same as Day A. Hit things. Feel better.

Goblet Squats: 3 x 15

Hold one dumbbell vertically against your chest with both hands (like holding a goblet). Feet shoulder-width apart. Sit down like you're sitting in a chair until thighs are parallel to the floor. Stand back up. Legs and core together. The foundation of lifting anything heavy off the ground.

Dumbbell Lunges: 3 x 10 each leg

Hold dumbbells at your sides. Step forward with one leg, lower your back knee toward the floor. Push back up to standing. Alternate legs. Builds single-leg strength and balance - important when carrying 300 lbs of pig across uneven ground.

Dumbbell Romanian Deadlift: 3 x 12

Like the regular deadlift but keep your legs almost straight (slight bend in knees). Hinge at the hips, lower the weights along your legs, feel the stretch in your hamstrings. Stand back up. Builds the entire back chain - hamstrings, glutes, lower back.

Calf Raises: 3 x 20

Hold dumbbells at your sides. Stand on the balls of your feet, raise your heels as high as possible. Lower slowly. Do these on a stair edge for more range. Strong calves = stable base under heavy loads.

Sit-ups: 3 x as many as possible

Lie on your back, knees bent, feet flat. Hands behind your head or crossed on chest. Curl up until your shoulders clear the floor. Lower back down. If these hurt your back, switch to crunches (only come up halfway).

Plank: 3 x 30 sec (build to 60)

Same as Day A. The core is the bridge between your upper and lower body. Every heavy lift depends on it.

Light stretching only. Pet the dogs. Feed the raptor.

Week 1-2: Get the habit. Don't max out. Learn the movements.
Week 3-4: Add reps. Push to failure on last set.
Month 2: Buy 30lb dumbbells. Increase punching bag rounds.
Month 3: Buy 40lb dumbbells. Add weighted vest for squats.
Month 6: Evaluate - gym membership or heavier home equipment.
Goal: Squat 300, deadlift 300, pick up one (1) pig.

Protein: 120-150g/day (you're at ~70g now, double it)
Keep the eggs and rice breakfast. Add a protein shake post-workout.
Chicken thighs, ground beef, Greek yogurt, peanut butter.
Water: 100oz+ daily (you're close already).
Creatine: 5g daily (cheap, proven, helps strength + recovery).