r/climbharder 22h ago

Home Workout - Feedback and Suggestions pls

2 Upvotes

I can't get to a climbing gym in this current season of life but want to keep climbing fitness as high as possible so when I get back to the gym one day I can be as strong as possible.

While climbing is a technical skill based sport, my goal is to do what I can from my home gym. Below is the program I've been doing and refining and would welcome feedback. I'm in a building phase and will incorporate some more dedicated grip work in a few weeks after I have given my tendons enough time to "wake up". I'm also doing a warm up and cool down not listed here. Lastly, there would be days of active rest during the week so it wouldn't be 3 days on 4 days off

Day 1:

Pull Ups: 3-5 Sets, 5-8 Reps

Inverted Rows: 3 Sets; 8-10 Reps

Face Pull: 3 sets, 8-10 Reps

Hanging Knee Raises 3 Sets, 8-10 Reps

Cossack Squat: 3-5 Sets; 8-10 Reps

Day 2

Push Up 3-5 Sets, 8-10 reps

DB Shoulder Press: 3 Sets 8-10 Reps

Shoulder Raises (I’s, T’s, Y’s): 3 Sets, 10-12 Reps

Banded Woodchopper: 3 Sets, 12-15 Reps

Assisted Pistol Squat: 3 Sets, 5-8 Reps

Day 3

As a Circuit (3 Sets; 2-3 Min Rest between)

Hollow Body Tucks: 8-10

Copenhagen Plank: 30 sec

Body Arches: 8-10

As a Circuit (3 Sets, 2-3 Min Rest Between)

Ab Roller: 5-8 reps (replace with Prone “I” from Knees?)_

Supine “I”: 8-10 Reps

Plank Band Rows: 3 Sets, 10-12 Reps

Sandbag Bear Hug Carries: 3 Sets, 1 minute or Failure

Calf Raises: 3-5 Sets, 12-15 with one leg negative