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Dominator Full Body

by Kevin Clewing
1 athletes joined

Program Description

Fit in a Full Body Badass Workout Routine- for Weekend Warrior, busy Barbarians of everyone aspiring for aesthetics, strength and performance.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 12, 2025 09:44
  • Last Edited
    Feb 12, 2025 04:50
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Floor Press (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
3
Squat (Smith Machine)
2 Sets
6-10 Reps
-
4
Sissy Squat
2 Sets
10-15 Reps
-
5
Stiff Leg Deadlift (Dumbbell)
2 Sets
6-12 Reps
-
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
8
Seated Calf Raise
1 Set
50 Reps
-
Day 2
1
Dip (Weighted)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
3
AD Press
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
5
Lat Pulldown (Close Grip)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
6
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
-
7
Seated Hamstring Curl
2 Sets
8-12 Reps
-
8
Abs Crunch (Machine)
2 Sets
10-12 Reps
-
Day 3
1
Pike Push Up
3 Sets
AMRAP
-
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3
Ring Push Up
2 Sets
AMRAP
-
4
Pistol Squat
2 Sets
AMRAP
-
5
Leg Extension (Dumbbell)
2 Sets
AMRAP
-
6
Partial Chin-Up
2 Sets
AMRAP
-
7
Skull Crusher (Bodyweight)
2 Sets
AMRAP
-