DOMAFACTORY · Guide
Home workouts: choose a training plan that fits your routine
Start choosing a home training plan with three things: which exercises you can perform well, what equipment you have and how much time you can regularly set aside for training. This will help you decide whether short practice breaks during the day, a single-kettlebell programme or a training system using several types of equipment suits you best.
What makes a home training plan practical to follow?
An exercise list tells you which movements to do. A training plan also sets out repetitions, sets and training days. A programme spanning several weeks connects how those weeks follow one another. Look for this structure when choosing a programme, and check what knowledge it assumes you already have.
List the time slots available in your week before choosing a programme. If you can only fit in a few breaks during the day, you need a different approach from someone who can set aside 30–50 minutes four times a week. A structure that fits your working day helps you decide which plan you can actually follow.
Bodyweight or kettlebell?
Bodyweight practice often requires less equipment, but the exercise still matters: pull-ups, for example, need a securely fitted bar. Match the difficulty of an exercise to what you can actually perform with good form.
With kettlebells, choosing the right working weight and knowing the exercise are both important. In the DOMAFACTORY introductory programme, choose the weight you can overhead press for six repetitions with good form — your 6RM. The word “introductory” does not replace learning the movement. If your technique is uncertain, focus on learning it first.
What is each DOMAFACTORY programme for?
| Programme | Time commitment | Equipment and inputs |
|---|---|---|
| Free home office programme | 4 weeks, with opportunities to practise during the day. | A chosen exercise; a new technical repetition-maximum test each week. Equipment depends on the exercise. |
| Introductory kettlebell programme | 8 weeks; 5 workouts a week; 20–40 minutes per session. | 1 kettlebell at your overhead press 6RM weight. No separate data entry. |
| Hybrid training programme | 8 weeks; 4 workouts a week; 30–50 minutes per session. | For the kettlebell section, kettlebells at your double military press 6RM weight. Other equipment depends on your exercise choices; enter 1RM values for the selected exercises. |
The home office app plans practice for one chosen exercise. It is not a complete full-body training system on its own. Detailed overviews of both eight-week programmes are public; using the programmes is included in Workshop membership.
How do you start when time is limited?
- Choose a goal. Do you want to practise one exercise regularly, or are you looking for a training system spanning several weeks?
- Check your equipment. Check not only whether you have a kettlebell or dumbbell, but also whether its weight is suitable for the programme you choose.
- Make space in your calendar. Allow for the programme’s full weekly time commitment, including preparation and rest.
- Record your starting point. Enter the data requested by the programme; 1RM, 6RM and technical repetition maximum are different measures.
- Review your week. Record which sessions you completed and where you encountered time or technique difficulties.
If you only have ten minutes a day, do not treat the 20–40-minute introductory kettlebell programme as a ten-minute plan. A shorter practice structure or a change to your schedule may be the next step.
What does personalisation mean in online programmes?
Domonkos Papp creates the structure and calculation system for DOMAFACTORY programmes. Personalisation differs by programme: the home office tool uses your repetition maximum, while the hybrid programme uses your exercise choices and 1RM data. Calculations take place in your browser.
Membership provides programmes you can follow independently; personal technique checks or individual consultations are available by separate agreement. See the Workshop overview for the exercise video library and the customisable weekly meal planner too.
Frequently asked questions
Can I train at home without a gym?
Yes, but check the equipment required by your chosen programme. Bodyweight exercises, the single-kettlebell programme and the hybrid programme have different requirements.
Which training plan is free?
The 4-week home office programme is available without registration or a subscription. The 1RM and calorie calculators are also free.
As a beginner, is following a video enough?
A demonstration helps you understand a movement, but it does not check your own execution. Choose an exercise and load you can manage safely; if you are unsure, seek personal guidance.