Paris Demers

This 12-week hybrid training program combines Functional Bodybuilding, Max Strength, and Explosive Power work with running and martial arts-inspired conditioning to develop a lean, athletic build and high-level performance. You’ll gain muscle, build endurance, and improve agility by fusing different training styles in a single plan. The program is split into two main phases, with a deload week in between to ensure proper recovery. The plan is repeatable, allowing you to continue progressing each time you cycle through.From Weeks 1–6, you’ll focus on building a solid strength and muscle base with three resistance training sessions per week—Lower Body Strength, Upper Body Strength, and Full-Body Functional Strength—paired with two runs. The emphasis is on hypertrophy and functional strength, helping you build an impressive physique while improving overall athleticism. After Week 6, you’ll take a deload week where you do just one full-body workout and two easy runs to recharge.Weeks 7–12 ramp up intensity with a focus on maximum strength, explosive power, and sprint-based conditioning. You’ll complete three resistance workouts—Lower Body Max Strength &amp; Power, Upper Body Max Strength &amp; Power, and a Full-Body Athletic Circuit—along with two high-intensity cardio sessions each week. By the end of this phase, you’ll see noticeable improvements in strength, speed, and overall performance.Program Instructions:Perform the following dynamic warm-up before each run:Lunge Rotations x10/side<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=4xfy6yRyHjw">A-Walks</a> x12/side <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=lz6BM6WyJ0k">Pogo Hops </a>x10<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=-O9H15yVc8s">A-Skips </a>x approx. 15 yardsPerform the following dynamic warm-up before each resistance training session: 5 Minutes of Steady State Cardio World’s Greatest Stretch x12/sideDownward Dog To Plank x10 Arm Circles x30For the strength and hypertrophy-focused movements in this program, you will use double progression and follow the provided RPE ranges to guide your intensity.Double Progression Instructions:Each movement has a rep range (e.g., 8–10 reps) and an RPE range (e.g., RPE 8–10).Start with a weight that allows you to perform at the lower end of the rep range (e.g., 8 reps) while staying within the assigned RPE range.Add 1–2 reps each workout until you reach the top of the rep range (e.g., 10 reps) while staying within the RPE range.Once you can complete all sets at the top of the rep range, increase the weight slightly (5–10 lbs for most exercises).Return to the lower end of the rep range and repeat the process.Explosive Power-Based MovementsFor explosive power movements, focus on moving the weight explosively with proper technique. Select weights that provide resistance but still allow you to maintain high speed and good form. Progress by gradually increasing the weight, improving your speed, and refining your technique over time. Running Progression Instructions<ol><li>Zone 2 Endurance Runs<ul><li>Start with a duration you can handle comfortably (e.g., 20 minutes).</li><li>Increase the duration by 2-5 minutes per week until you reach 45 minutes.</li><li>Keep the pace steady and at a conversational level (RPE 4–5). Progress by running for longer, not faster, to improve aerobic capacity.</li></ul></li><li>Interval Runs<ul><li>Start with 2-minute runs at RPE 7–8 (challenging but sustainable) followed by 1-minute walks for recovery.</li><li>Begin with 8 rounds and gradually increase to 10 rounds.</li><li>Progress by slowly increasing your running speed during the intervals as your fitness improves. Ensure your form stays strong at higher speeds.</li></ul></li><li>Sprint Runs<ul><li>Begin with 30-second sprints at RPE 8–9, followed by 2 minutes of walking or light jogging for recovery.</li><li>Start with 6 rounds and increase to 8 rounds over time.</li><li>Progress by focusing on improving your sprint speed while maintaining good technique. As you adapt, aim to reduce recovery time slightly or increase sprint intensity.</li></ul></li></ol>General Advice: Prioritize small, consistent improvements—either increasing time, speed, or reducing recovery as your fitness grows. Always listen to your body and ensure proper recovery between sessions.

Captain America - Hybrid Training Program

Hugh Jackman typically adds 20-30 minutes of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-cardio-for-powerlifters">cardio</a> in addition to his weightlifting, whether he's bulking or cutting. To fully emulate his routine, you can add this cardio at the end of your workouts while following this <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-workout-programs-2024">training program</a>. However, it is not necessary if your primary goal is to bulk up and build muscle. That being said, for optimal health and results, incorporating 20-30 minutes of cardio 2-3 times a week in addition to this program would be beneficial.This program has two types of training daysHigh-volume bodybuilding days &amp; Lower volume strength-focused daysThe <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">high-volume</a> days are dedicated to accumulating a large amount of volume through classic muscle-building movements like machine chest presses, dumbbell curls, and lat pulldowns, etc.The lower-volume, strength-focused days aim to stimulate muscle growth with an emphasis on functional strength training.Hugh’s trainer David Kingsbury incorporates lower-volume heavy strength work because it’s crucial for Hugh Jackman to not only look good but also maintain his strength and resilience, especially as he ages. Mixing in lower-rep heavy-strength <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/compound-vs-isolation-exercises">compound</a> lifts is an excellent way to achieve this. After all, no matter how muscular he is, Wolverine wouldn't look very cool if he was limping around everywhere.DIET - (VERY IMPORTANT, PLEASE READ)As this is a muscle-building program, you NEED to have your diet at least somewhat dialed in if you want to see results from this program.To put on a significant amount of muscle while using the Wolverine plan, follow these guidelines:1. Caloric Surplus: Eat 250-500 calories over your maintenance calories each day.2. Monitor Weight: Weigh yourself in the mornings 3-4 days a week. Aim to gain 0.25-0.5% of your total body weight per week. If you're gaining slower than this, increase your daily calorie intake by 200. Wait a week to see if you start gaining at the desired rate, and repeat this process until you achieve the correct rate of gain. If you’re gaining weight faster than the desired rate, do the opposite: decrease your daily calorie intake by 200, wait a week, check, and repeat until you're gaining at the right rate.3. Balanced Diet: Follow the 80-20 rule:&nbsp;&nbsp;&nbsp;- 80% whole, unprocessed foods (e.g., beef, rice, veggies, fruit)&nbsp;&nbsp;&nbsp;- 20% processed foods (e.g., candy, fries, chips, pizza)4. Protein Intake: Consume 1 gram of protein per pound of body weight daily, spread across 4-5 evenly sized meals. How much should you be resting between sets?&nbsp;Between sets, rest until you've caught your breath, feel strong, and are mentally ready to tackle another set. As a general rule, the larger the muscle group you're training, the more rest you should take. For example, 60-90 seconds of rest between sets of lateral raises should be sufficient, but you might need 3-5 minutes between sets of heavy <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-improve-your-barbell-squat">squats</a> or <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/guide-to-deadlift-variations">deadlifts</a>. Optimal rest times will vary from person to person, so experiment to find what works best for you.Complete the following warm-up before every workout-5-10 Minutes moderate intensity cardioHamstring Sweeps x30&nbsp;(<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=nSUfsT3D2rQ&amp;ab_channel=ItIsWellPTLLC">https://www.youtube.com/watch?v=nSUfsT3D2rQ&amp;ab_channel=ItIsWellPTLLC</a>)World’s Greatest Stretch x10/side(<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=-CiWQ2IvY34&amp;ab_channel=SquatUniversity">https://www.youtube.com/watch?v=-CiWQ2IvY34&amp;ab_channel=SquatUniversity</a>)Downward Dog To Plank x10(<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=u8eUdDxyAMg&amp;ab_channel=ReactPhysicalTherapy">https://www.youtube.com/watch?v=u8eUdDxyAMg&amp;ab_channel=ReactPhysicalTherapy</a>)

This program lasts 8 weeks and includes 4 workouts each week, using an <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/upper-lower-workout-guide">upper/lower</a> training split. It is designed based on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/hugh-jackman-wolverine-workout-program">Hugh Jackman's</a> training style while <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-long-should-you-bulk-a-practical-guide">bulking</a> up for his role as Wolverine, focusing on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/does-strength-matter-for-muscle-gain">muscle building</a>. The weekly set volume aims to promote muscle growth, so you should be in a slight calorie surplus while following this plan to see the best results (scroll down for specific diet guidelines).

Hugh Jackman's Wolverine Training Program

The Baki Maxing Plan consists of three nine-week phases of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-workout-programs-2024">training</a> that increase both in intensity and overall training volume as you progress from phase 1 to phase 3. This ensures that as you follow the plan, you never plateau and are always making steady gains.If you’re fairly new to lifting (0-1 years in the gym), just coming back to the gym after a break, <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/overcoming-injury-strategies-for-training-around-an-injury">injury</a>, or after being inconsistent for a while, or if you just want to follow a <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/master-your-fitness-3-day-full-body-workout-guide">3-day-a-week</a> program, I’d recommend you start with phase 1 of this program before moving on to phase 2 and then phase 3.<a target="_blank" rel="noopener noreferrer nofollow" href="http://3.As">As</a> mentioned before, these programs get harder and have higher <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">volume</a> as you go on. If you complete a phase and feel you’re not ready to progress to a phase of higher volume training (higher volume means more workouts and sets per week), you can repeat the phase you just did and still expect to see great results! Then, after that, you can move on to the next phase.At the end of each phase, there is a planned <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-deload-in-lifting">deload</a> week to help your body fully <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-recovery-after-training">recover</a> and refresh before you move on to your next phase of hard training. During these deload weeks, you will only train twice, and the workouts will be short and easy. Besides these workouts, make sure to get plenty of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/optimizing-sleep-for-muscle-growth-full-guide">sleep</a>, relaxation time, and good food!DIET - (VERY IMPORTANT, PLEASE READ)As this is a muscle-building program, you NEED to have your diet at least somewhat dialed in if you want to see results from this program.To put on a significant amount of muscle while using the Baki Maxing Plan, follow these guidelines:1. Caloric Surplus: Eat 250-500 calories over your maintenance calories each day.2. Monitor Weight: Weigh yourself in the mornings 3-4 days a week. Aim to gain 0.25-0.5% of your total body weight per week. If you're gaining slower than this, increase your daily calorie intake by 200. Wait a week to see if you start gaining at the desired rate, and repeat this process until you achieve the correct rate of gain. If you’re gaining weight faster than the desired rate, do the opposite: decrease your daily calorie intake by 200, wait a week, check, and repeat until you're gaining at the right rate.3. Balanced Diet: Follow the 80-20 rule:&nbsp;&nbsp;&nbsp;- 80% whole, unprocessed foods (e.g., beef, rice, veggies, fruit)&nbsp;&nbsp;&nbsp;- 20% processed foods (e.g., candy, fries, chips, pizza)4. Protein Intake: Consume 1 gram of protein per pound of body weight daily, spread across 4-5 evenly sized meals.How to perform Myo Rep Sets-Step one: Go to <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/training-to-failure">failure</a> on your regular setStep two: Rest and wait until the burning in the working muscles goes away (usually only 5-10 seconds)Step three: Perform another set at the same weight right away and go until failureStep four: Continue with this process of resting for 5-10 seconds and going to failure until you're not able to complete 5 reps a set.(In terms of how you should track your reps in the app for these, just write down how many reps you got on the first normal set you did. So if you did 15 reps on your first set, then did 10 reps, then 8 reps, then 5 reps for your Myo Reps sets, you would just write 15.)How to perform Drop Sets-1. Take your first regular set to failure (Preferablly failing around the rep goal set)2. Immediately reduce the weight by 25-40%.3. Without resting, continue the exercise until you reach failure again (perform as many reps as it takes to get to failure again).4. Repeat the process by dropping the weight another 25-40% and perform the exercise to failure one more time.Do your regular set first, then two total drop sets, each time taking the exercise to failure.Complete the following warm-up before every workout-5 Minutes moderate intensity cardioHamstring Sweeps x30&nbsp;(<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=nSUfsT3D2rQ&amp;ab_channel=ItIsWellPTLLC">https://www.youtube.com/watch?v=nSUfsT3D2rQ&amp;ab_channel=ItIsWellPTLLC</a>)World’s Greatest Stretch x10/side(https://www.youtube.com/watch?v=-CiWQ2IvY34&amp;ab_channel=SquatUniversity)<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=-CiWQ2IvY34&amp;ab_channel=SquatUniversity)Downward">Downward</a> Dog To Plank x10(<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=u8eUdDxyAMg&amp;ab_channel=ReactPhysicalTherapy">https://www.youtube.com/watch?v=u8eUdDxyAMg&amp;ab_channel=ReactPhysicalTherapy</a>)

The goal of the Baki Maxing Plan is to take you from being thin, weak, and unconditioned and, over the course of 6-8 months, transform your body into one that is muscular, strong, and capable!The 3 nine-week programs that make up this plan put extra focus on the muscle groups that give Baki Hanma his signature look, such as his shoulders, quads, arms, chest, calves, and, of course, that DEMON BACK! The program doesn't neglect any muscle groups, as a balanced physique is important, but some muscle groups get more attention to make sure they stand out.

The Baki Maxing Plan

The Red Hood, a ruthless and skilled vigilante in the Batman Universe, is well known for his peak physical condition, aggressive fighting style, and jacked body! He's a complete badass, so I had to create a program that lets you train to build an athletic, muscular body like his. We all know the life of a vigilante is busy, which is why I’ve designed this program using a special weightlifting technique that allows you to achieve Red Hood-level results without spending more than 4 hours a week in the gym!In this program, we will be using PHA (Peripheral Heart Action) training. PHA training involves alternating between upper and lower body exercises with minimal rest in between. Your rest intervals should be short, but long enough to ensure that cardiovascular fatigue doesn’t limit your ability to push your muscles close to failure. This technique not only saves time but also keeps your heart rate elevated, providing a cardiovascular benefit while you strength train. Here's how to do it:<ol><li>Perform one set of your first movement </li><li>Rest as little as possible </li><li>Perform on set of your second movement </li><li>Rest as little as possible</li></ol>Repeat this process until you’ve completed all your setsWhen there are three exercises in a group, the process is the same but with one extra movement added in. You will alternate between the three exercises with minimal rest in between each, ensuring that you maximize both time efficiency and cardiovascular benefits.Important note about rep speed- For all the movements in this program, perform the concentric portion (the phase when the active muscles are shortening) explosively, with the intent of moving the weight quickly. This approach maximizes muscle motor unit recruitment, leading to faster rates of strength development.The eccentric portion of each movement (the phase when the active muscles are lengthening) is crucial for building muscle. During this phase, focus on controlling the weight at a slow tempo, taking about 2-3 seconds for each eccentric phase, and aim to get a good stretch in the active muscles.Explanation Of Concentrics/Eccentrics: <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=T00U5lMWAWQ&amp;ab_channel=TeachPE ">Video</a> Complete the following warm-up before every workout:5 Minutes moderate intensity cardio<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=nSUfsT3D2rQ&amp;ab_channel=ItIsWellPTLLC">Hamstring Sweeps</a> x30 <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=-CiWQ2IvY34&amp;ab_channel=SquatUniversity">World’s Greatest Stretch</a> x10/side<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=u8eUdDxyAMg&amp;ab_channel=ReactPhysicalTherapy">Downward Dog To Plank</a> x10

Deadly Efficient - Train Like The Red Hood

Ever since I was a young kid, I've wanted to be like Goku. His epic work ethic, unstoppable willpower, and let's not forget, that jacked physique, have always inspired me. I know I'm not the only one who feels this way. That's why I've channeled my years of experience as a personal trainer (and proud anime fanboy) into creating the 3-Level Super Saiyan Program!But becoming like Goku is about more than just <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/does-strength-matter-for-muscle-gain">muscle mass</a> and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/five-best-ab-exercises">abs</a>. Goku is fast, agile, strong, powerful, and his endurance is insane. That’s exactly what this <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-workout-programs-2024">training program</a> is all about. It's designed to not only help you build muscle but also to boost your speed, agility, strength, and endurance, turning you into a well-rounded <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-workout-program-for-athetes">athlete</a>, just like Goku. Whether you're just starting out or you're already training hard, this program will push you to new heights. Let’s get ready to go Super Saiyan!Level 1: (This is the part of the program available on Bootcamp that you’re currently on)At the start of the Dragon Ball series, young Goku trained with Master Roshi to build a solid foundation of muscular endurance, <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-cardio-for-powerlifters">cardiovascular</a> capacity, and muscle mass. He would continue to build on this foundation for years, becoming incredibly powerful! That's exactly what Level 1 of this program is designed to do for you.Level 1 spans 16 weeks and can be completed entirely at home with very <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/no-equipment-workout-get-fit-at-home">minimal equipment</a>. The program gradually increases in difficulty over these weeks, slowly building a foundation of muscle, endurance, core strength, and willpower. This gradual progression ensures that you effectively develop your physical abilities, preparing you for the next levels of training.Level 2 &amp; 3:Once you have built a solid foundation you’re going to need to take your training to the next level if you want to continue making progress to becoming a Super Sayian athlete, and unless you have a gravity chamber like Goku’s on hand then that means getting into the gym and hitting the weights!Level 2 &amp; 3 of this program are available for free on my website!<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.demerspt.com/blog">https://www.demerspt.com/blog</a>REST TIMES GUIDELINES: (For The Level 1 Program)Each workout in level one is broken down into two parts. A muscle and strength focused super set at the start of each workout and then a endurance focused circuit at the end of each workout.For the strength-focused <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/drop-set-super-set-giant-set-techniques-for-lifting">superset</a>, take 20-60 seconds of rest between movements and then take a longer rest period of 60-120 seconds after completing one full round of the superset. Repeat this process until all sets are completed.For the endurance-focused circuit, take as little rest as possible between movements and rounds, while still resting enough that you’re able to complete all your sets with good technique.Equipment Needed- Jump Rope, Pull-Up Bar<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=RYyQSSQOyp4&amp;ab_channel=EffectiveFitness">Create your own TRX with towels</a>Dynamic Warm Up-100 Jumping Jacks or 100 Jumps With Jump Rope<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=nSUfsT3D2rQ&amp;ab_channel=ItIsWellPTLLC">Hamstring Sweeps</a> x30<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=-CiWQ2IvY34&amp;ab_channel=SquatUniversity">World’s Greatest Stretch</a> x10/side<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=u8eUdDxyAMg&amp;ab_channel=ReactPhysicalTherapy">Downward Dog To Plank </a>x10

Goku Training Plan (16-Week At-Home)

Program Description:Every year, the memory of Bruce Lee inspires millions around the world to start working out. These individuals often attempt to replicate <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/bruce-lee-workout-program">Bruce Lee's</a> old-school regimen beat for beat. However, Bruce Lee was a super <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-workout-program-for-athetes">athlete</a> who had been training for over two decades by the time he reached his prime, with his training schedule including 2-3 sessions a day, 6-7 days a week, all year round. Such <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/ultimate-guide-to-rpe-in-lifting">intensity</a> is not feasible for the average person's body to handle.That's why I have distilled the principles that made Bruce Lee's program so effective and created a scaled-down version that's perfect for beginners to intermediate trainees. This 4-day-a-week program aims to increase overall fitness and build a ripped body akin to Bruce Lee’s!This program is divided into four main components:<ul><li>Mobility/Flexibility Training</li><li>Martial Arts Training</li><li>PHA (Peripheral Heart Action) Weight Training</li><li><a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-cardio-for-powerlifters">Cardiovascular</a> Training</li></ul>REST TIME GUIDELINES:For the martial arts and cardiovascular training segments of the program, rest times are noted in the exercise instructions or below in this description.When performing the weighted circuits on Days 1 &amp; 3, rest as little as possible while still being able to complete all your sets with proper lifting technique.When performing the core giant sets on Days 2 &amp; 4, rest for 1-2 minutes after completing one set of each movement before starting the next round of sets.TRAINING INTENSITY GUIDELINES:This program utilizes the standard RPE (Rating of Perceived Exertion) system to guide your intensity level during each set of weighted or core movements.Level - Beginner - IntermediateProgram Length- 8 WeeksEquipment Needed-<ul><li>Heavy Bag</li><li>Jump Rope</li><li>Barbell</li><li>Dumbbells</li></ul>Warm Up/Dynamic Stretching Routine-&nbsp;3 Minutes Of Moderate Intensity Cardio&nbsp;<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=ShvTpCsgTiw&amp;ab_channel=SquatUniversity">Goblet Squat Stretch</a> x10 Reps<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=Jzl77Ibdypw&amp;ab_channel=StrengthSide">Deadhangs</a> x60 Seconds<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=-CiWQ2IvY34&amp;ab_channel=SquatUniversity">World’s Greatest Stretch</a> x10/side<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=y_APeWo643w&amp;ab_channel=TomMerrick">Jefferson curls</a> x8&nbsp;<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=y_Ilhz2q4m4&amp;ab_channel=MindPumpTV">Caustic Squats Alternating Sides</a> x16Running Intervals Level 1-Light Jog for 3 minutes&nbsp;Interval 1- Run @65% for 3 minutes&nbsp;Rest- light jog for 2 minutesInterval 2- Run @75% for 3 minutes&nbsp;Rest- light jog for 2 minutes&nbsp;Interval 3- Run @65% for 3 minutes&nbsp;Cooldown- light Jog for 2 minutesRunning Intervals Level 2-Light Jog for 3 minutes&nbsp;Interval 1- Run @70% for 3 minutes&nbsp;Rest- light jog for 2 minutesInterval 2- Run @80% for 3 minutes&nbsp;Rest- light jog for 2 minutes&nbsp;Interval 3- Run @70% for 3 minutes&nbsp;Cooldown- light Jog for 2 minutesRunning Intervals Level 3-Light Jog for 3 minutes&nbsp;Interval 1- Run @75% for 3 minutes&nbsp;Rest- light jog for 2 minutesInterval 2- Run @85% for 3 minutes&nbsp;Rest- light jog for 2 minutes&nbsp;Interval 3- Run @75% for 3 minutes&nbsp;Cooldown- light Jog for 2 minutes

Bruce Lee’s Old School Training Plan

Toji Fushiguro is an immensely popular character from the anime/manga Jujutsu Kaisen, renowned not only for his lightning-fast speed as an athletic assassin but also for his aesthetically impressive and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/does-strength-matter-for-muscle-gain">muscular</a> physique. Understandably, many fans aspire to both look and perform like Toji. This is the inspiration behind the creation of a 4-day-a-week athletic bodybuilding plan designed to help you achieve just that.The program is structured as follows: across <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/complete-guide-to-4-day-upper-lower-split">4 days each week</a>, you will engage in 2 athletic bodybuilding workouts and 2 athletic performance workouts, with 3 days allocated for rest.During the athletic <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-bodybuilding-training-programs">bodybuilding</a> days, you'll tackle <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/two-day-full-body-workout-routine-guide">full-body workouts</a> that incorporate a range of functional movements aimed at muscle and strength development. On the athletic performance days, the focus shifts to exercises and drills that enhance explosive power, agility, and rotational strength.Spanning 8 weeks, the program is designed to gradually increase in intensity, ensuring you make consistent progress. REST TIMES GUIDELINES-For major <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/compound-vs-isolation-exercises">compound exercises</a> such as the barbell <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/mastering-overhead-press-a-beginners-guide">overhead press</a>, barbell back <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-improve-your-barbell-squat">squats</a>, and power <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/mastering-the-power-clean-exercise">cleans</a>, it's recommended to rest for approximately 2-4 minutes between sets.When it comes to the muscle-building and athletic performance supersets, allow yourself about a minute of rest between movements and rest for 1-3 minutes between each round of the supersets.TRAINING INTENSITY GUIDELINES-This program incorporates the standard RPE (Rating of Perceived Exertion) system to guide your <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">intensity</a> level during each set.When applying this system to explosive plyometric movements, such as kettlebell swings or power cleans, focus on the speed and explosiveness of the movement rather than counting reps until failure. For instance, if you're aiming for an RPE of 7 during a set of kettlebell swings, choose a weight that allows you to finish the set with about 3 reps left before you notice a significant decrease in speed and explosiveness in your movements. This approach ensures you're working at an appropriate intensity level to maximize the effectiveness of the exercise.Level - IntermediateProgram Length- 8 WeeksEquipment Needed- Dumbbells, Barbells, Squat Rack, Kettlebells Warm-Up (This will be the same every day)5 Minutes Moderate Intensity <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-cardio-for-powerlifters">Cardio</a>World’s Greatest Stretch x12/sideHamstring Sweeps x20<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=l5NPdV6C1DE&amp;ab_channel=TomHutchinsonPT">https://www.youtube.com/watch?v=l5NPdV6C1DE&amp;ab_channel=TomHutchinsonPT</a>Arm Circles x30<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/shorts/lzR7tzI1JUI">https://www.youtube.com/shorts/lzR7tzI1JUI</a>

Train Like Toji Fushiguro

Each workout begins with compound strength movements aimed at increasing maximum strength. Following this, you'll engage in muscle-building upper and lower support exercises. Finally, each session concludes with a circuit comprising three <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/master-functional-strength-training-essential-guide">functional exercises</a> designed to enhance endurance and cardiovascular capacity.REST TIMES GUIDELINES-For the heavy <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/compound-vs-isolation-exercises">compound movements</a> at the start of each workout, aim to rest between 2-5 minutes between each set. This allows sufficient <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-recovery-after-training">recovery</a> so that fatigue from the previous set doesn't significantly hinder your performance in the next set.During the muscle-building upper-lower superset, rest for about 30-60 seconds after completing the first movement before transitioning to the second movement. Then, rest again for approximately 60-120 seconds after completing the second movement in the superset. This rest timing optimizes both <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/ultimate-guide-to-rpe-in-lifting">intensity</a> and efficiency in your workout.When it comes to the circuit at the end of each session, try to minimize rest periods to challenge your cardiovascular system. However, ensure you still rest enough to maintain proper technique and form, preventing a significant decline in performance. Striking the right balance here will maximize both the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-cardio-for-powerlifters">cardiovascular</a> and muscular benefits of the circuit training.TRAINING INTENSITY GUIDELINES-This program incorporates the standard RPE (Rating of Perceived Exertion) system to guide your intensity level during each set.When applying this system to explosive plyometric movements, such as kettlebell swings, focus on the speed and explosiveness of the movement rather than counting reps until failure. For instance, if you're aiming for an RPE of 7 during a set of kettlebell swings, choose a weight that allows you to finish the set with about 3 reps left before you notice a significant decrease in speed and explosiveness in your movements. This approach ensures you're working at an appropriate intensity level to maximize the effectiveness of the exercise.WARMUPSWarm-Up (This will be the same every day)5 Minutes Moderate Intensity CardioWorld’s Greatest Stretch x12/sideHamstring Sweeps x20<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=l5NPdV6C1DE&amp;ab_channel=TomHutchinsonPT">https://www.youtube.com/watch?v=l5NPdV6C1DE&amp;ab_channel=TomHutchinsonPT</a>Arm Circles x30<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/shorts/lzR7tzI1JUI">https://www.youtube.com/shorts/lzR7tzI1JUI</a>

Many fitness programs prioritize aesthetics over overall health and performance. However, this program offers the best of both worlds. It draws inspiration from Jake Gyllenhaal's training regimen for the movie "Road House," where he not only achieved a ripped physique but also honed his abilities to perform like a real MMA fighter, crucial for his role.This program operates on a 4-day-a-week Push/Pull training split. This means you'll train for four days and rest for three, allowing flexibility in how you schedule your rest days.Check it out.

Road House Training Plan

Many people make a huge mistake when starting out in the gym: they fail to take the time needed to build a solid foundation of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/does-strength-matter-for-muscle-gain">muscle mass</a>, connective tissue resilience, and solid lifting technique. That's why I created this <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-workout-programs-2024">training program</a>, to give you the best possible start to your lifting career.This program starts off easy, which is exactly what beginner lifters need. You don’t need to train insanely hard right off the bat to start seeing great results. As the weeks progress and you get stronger and more comfortable with the lifts, the program itself will become more challenging, so you can consistently see great strength and muscle gains!To see the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-long-to-see-progress-from-workouts">best possible results</a> from this program, you'll want to be eating in a slight calorie surplus while getting in an adequate amount of protein, so that your body has the fuel it needs to properly <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-recovery-after-training">recover</a>, adapt, and grow in response to the stress and stimulus of your workouts.This is why, as you follow this program, I recommend you use the digital diet coach and macro tracking app Macrofactor. It will tell you exactly what you need to be eating to see the best possible results from this training plan.Make sure to use the affiliate code “Demers” when you sign up for Macrofactor to get your first two weeks free!The Macrofactor download link can be found below:<a target="_blank" rel="noopener noreferrer nofollow" href="https://macrofactorapp.com/">https://macrofactorapp.com/</a>To successfully follow this program, it’s important to understand some key concepts:1. Reps In Reserve (RIR):RIR is a training approach where you stop a set when you think you could do a certain number of additional reps before failure. For example, if you’re doing a set with an RIR of 2, you should stop when you feel you could only do two more reps. This method helps in managing fatigue and ensuring you're training hard enough without overdoing it.2. Gauging Training Intensity:You should be able to notice certain signs indicating you’re training with the right <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">intensity</a>. As you near the end of each set, your reps should become more challenging, and the speed of your movements may slow down. You might also experience a burning sensation in the muscles being worked and feel a 'pump' in those muscles after completing a set. The lower the RIR of your set the more intense and noticeable these indicators should be.3. Warm-Up Sets:Before each working set, perform one or two <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-warm-ups-before-weightlifting">warm up</a> sets with a lighter weight. These sets should be the same number of reps as your working sets but are not included in the total set count for the exercise. The warm-up sets are crucial for preparing your muscles and joints, reducing the risk of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/overcoming-common-powerlifting-injuries-guide">injury</a>.4. Rest Between Sets:This program doesn’t specify exact rest times as different exercises and days might require different recovery periods. The key is to rest sufficiently between sets so that fatigue from the previous set doesn’t drastically impair your performance in the next. Ensure you’re not still out of breath or feeling excessive burning in your muscles before starting the next set. Rest times might vary depending on the day and the intensity of the exercise, so listen to your body and take enough time to recover adequately.Understanding and applying these principles will help you get the most out of this strength and muscle-building program. Remember, consistent and smart training, combined with proper <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/the-powerlifting-diet-to-fuel-strength-and-muscle-growth">nutrition</a> and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/optimizing-sleep-for-muscle-growth-full-guide">rest</a>, is crucial for effective results.

Big Like Bane Beginner 10-Week Strength Program

Program Description-Starting a fitness journey can often be overwhelming and complex, especially for beginners. Recognizing this challenge, I have designed straightforward at-home training plans. These plans are ideal for newcomers to ease into working out effectively, as well as for those with some experience who wish to continue building muscle and fitness without the need for expensive gym visits.My inspiration for these plans came from learning about the simplicity of Mike Tyson's training during his peak years. Tyson's routine was uncomplicated yet effective, involving boxing, running, skipping, bodyweight exercises, heavy/speed bag work, and pad training – devoid of intricate weight-lifting schedules or complex warm-up drills. Notably, Tyson was known for his rigorous 5500+ rep bodyweight routine, performed six days a week.From this inspiration, I've adapted Tyson's regimen into two tailored versions: a beginner-friendly plan for those new to exercise, and an intermediate plan for those with some training experience. Both plans are designed to progressively increase in difficulty over an 8-week period, providing a balanced and accessible approach to fitness.AMRAP (As Many Rounds As Possible) Circuits: These are about doing as many rounds as possible of a circuit of exercises in a certain amount of time. You go at your own pace, take breaks when needed, and try to do more rounds each week. It's a great way to see your progress and build endurance.Workouts for Time: Here, you have a fixed number of rounds to complete, but you try to do them as fast as you can. Rest when necessary, but aim to finish quicker each time. This helps improve your speed and overall fitness.Equipment Needed-Beginner Program: The beauty of the beginner program lies in its simplicity. The only equipment you'll need is a backpack or any sturdy bag, coupled with books or other weighty items to add resistance. This straightforward approach ensures you can start your fitness journey with ease, without the need for specialized gym equipment.Intermediate Program: As you progress to the intermediate level, the equipment needs remain minimal, yet the workouts stay effective. You will need just two items: a skipping rope for cardiovascular and coordination training, and a door frame pull-up bar for strength development. These tools are essential for elevating your workout routine, while still keeping it convenient and accessible from home.