Hestia Giustiniani, Torlonia Collection
3 PHASES · 4 DAYS/WEEK · TRAIN ANYWHERE

Hestia's hearth

Named for the keeper of the hearth — strength built without ever leaving home.

Expect bodyweight and band training that builds from full-body sessions into an upper/lower split — four sessions a week, anywhere you have your bands and some floor space.

Included downloads: The program PDF, an editable Excel training log, and a digital PDF training log.

Get the program — $49 Checkout and digital delivery are handled by Gumroad. Review the purchase terms and refund policy before buying.
12 weeks
Duration
4 days/week (+ optional Day 6)
Frequency
Bodyweight + bands
Equipment
Home gym
Focus
The approach

How the program works

Hestia kept the hearth — the fire at the center of the home. Hestia's Hearth is a program built to be trained right there: at home, on the road, anywhere you have a bit of floor space and a set of bands. No machines, no barbell, no commute.

Over 12 weeks you'll move through three four-week phases — building a base, adding band tension and control, then pushing intensity with unilateral work, isometric holds, and finishers. Because there's no fixed barbell to load, you drive progress three other ways: step up to a heavier band, slow the tempo (a 3-second lower is brutal), or add reps.

Four training days a week in every phase. Phase I: three full-body workouts on an A/B/C rotation, so the cycle carries across weeks rather than restarting — and the book prints a day-by-day calendar for all twelve weeks, so you never track the rotation yourself. Phase II: a Lower/Upper split. Phase III: Lower / Upper / Glute / Upper. Day 6 defaults to rest; in Phases I-II it may hold one short add-on session, while Phase III permits a Micro-Catalyst dose only. Rest days: light walking and mobility encouraged. Progress by moving to a heavier band, slowing tempo, or adding reps.
The structure

What's inside

PHASE I
Foundation
Build a movement base and muscular endurance with bodyweight and bands · 4 days/week, three full-body workouts on an A/B/C rotation.
Weeks 1-4
PHASE II
Build
Add band tension and tempo to drive strength and control · 4 days/week upper/lower.
Weeks 5-8
PHASE III
Intensity
Push intensity with unilateral work, isometrics, and higher volume · 4 days/week.
Weeks 9-12

Ships as a print-ready PDF with full exercise tables, a week-by-week calendar, and this program's own pre-filled digital training log. (Mnemosyne is the blank, universal edition — not required.)

Hestia's Hearth program page explaining progression, light weeks, and bodyweight-and-band equipment. Hestia's Hearth catalyst-session and add-on guidance.

Actual pages from the book — tap any to enlarge.

Is this your path?

Who it's for

Day 6 defaults to recovery. In Phases I-II, it may hold one short, optional add-on from the library. In Phase III, keep Day 6 to the add-on's two-minute Micro-Catalyst dose only; the phase's own density is the training.
The myth behind the name

The fire that never went out

Hestia, first-born of the Olympians, gave up her throne and every quarrel of the gods to keep a single charge: the hearth fire. Every Greek home and every city kept a flame burning for her that was never allowed to die — and every offering began with her name.

The program is built on her premise: the strongest fire is the one kept at home. Full training with minimal equipment and no commute — a flame tended consistently, right where you live.

Hestia's hearth

$49 one-time

Included downloads: The program PDF, an editable Excel training log, and a digital PDF training log.

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Checkout and digital delivery are handled by Gumroad. Review the purchase terms and refund policy before buying.