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 floor space.

12 weeks
Duration
4 days/week (+ optional Day 6)
Frequency
Bodyweight + bands
Equipment
Home gym
Focus
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.

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 excuses.

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. Phase II: a Lower/Upper split. Phase III: Lower / Upper / Glute / Upper. Day 6 each week is an optional catalyst session — fill it with any Train Areté add-on program (sold separately) or take it as rest (see Catalyst Sessions page). 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

Every program ships as a print-ready PDF with full exercise tables and a week-by-week calendar.

Sample page — phase overview Sample page — workout calendar Sample page — workout table

Actual pages from the book — tap any to enlarge.

Is this your path?

Who it's for

Nearly every Train Areté program reserves an optional catalyst-session slot in its weekly calendar — specialization add-ons from the add-on library are built to drop straight into it. If your program has no catalyst day, the specialization add-ons carry a Micro-Catalyst page that doses the same work in minutes.

Hestia's hearth

$49 one-time
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