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Hacky Sack Training

by Joe S.

Program Description

Get better at hacky sack

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 30, 2024 05:53
  • Last Edited
    Nov 30, 2024 05:54
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Dumbbell)
3
6 reps
-
5
French Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
6
Dumbbell Row
3
8 reps
-
7
Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Back Extension
3
8 reps
-
4
Standing Calf Raise
3
50 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Ab Wheel
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Dumbbell)
3
6 reps
-
5
French Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
6
Dumbbell Row
3
8 reps
-
7
Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Back Extension
3
8 reps
-
4
Standing Calf Raise
3
50 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Ab Wheel
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Dumbbell)
3
6 reps
-
5
French Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
6
Dumbbell Row
3
8 reps
-
7
Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Back Extension
3
8 reps
-
4
Standing Calf Raise
3
50 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Ab Wheel
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Dumbbell)
3
6 reps
-
5
French Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
6
Dumbbell Row
3
8 reps
-
7
Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Back Extension
3
8 reps
-
4
Standing Calf Raise
3
50 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Ab Wheel
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Calf Raise (Bodyweight)
3
50 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Ab Wheel
3
8 reps
-
6
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Chest Fly (Dumbbell)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Dip (Weighted)
4
8 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Seated Overhead Press (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Calf Raise (Bodyweight)
3
50 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Ab Wheel
3
8 reps
-
6
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Chest Fly (Dumbbell)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Dip (Weighted)
4
8 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Seated Overhead Press (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Calf Raise (Bodyweight)
3
50 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Ab Wheel
3
8 reps
-
6
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Chest Fly (Dumbbell)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Dip (Weighted)
4
8 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Seated Overhead Press (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Calf Raise (Bodyweight)
3
50 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Ab Wheel
3
8 reps
-
6
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Chest Fly (Dumbbell)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Dip (Weighted)
4
8 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Seated Overhead Press (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
-
2
French Press
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Military Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Good Morning
3
6 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Sit Up
3
10 reps
-
7
Ab Wheel
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
-
2
French Press
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Military Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Good Morning
3
6 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Sit Up
3
10 reps
-
7
Ab Wheel
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
-
2
French Press
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Military Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Good Morning
3
6 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Sit Up
3
10 reps
-
7
Ab Wheel
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
-
2
French Press
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Military Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Good Morning
3
6 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Sit Up
3
10 reps
-
7
Ab Wheel
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Good Morning
3
6 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Ab Wheel
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
3
8 reps
-
3
Hammer Curl
4
8 reps
-
4
French Press
2
12 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Military Press (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Good Morning
3
6 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Ab Wheel
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
3
8 reps
-
3
Hammer Curl
4
8 reps
-
4
French Press
2
12 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Military Press (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Good Morning
3
6 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Ab Wheel
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
3
8 reps
-
3
Hammer Curl
4
8 reps
-
4
French Press
2
12 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Military Press (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Good Morning
3
6 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Ab Wheel
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
3
8 reps
-
3
Hammer Curl
4
8 reps
-
4
French Press
2
12 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Military Press (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bicep Curl (Barbell)
3 Sets
8 Reps
-
2
Bench Press (Barbell)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
6 Reps
-
5
French Press
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
-
-
-
-
6
Dumbbell Row
3 Sets
8 Reps
-
7
Dip (Weighted)
3 Sets
8 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8 Reps
-
3
Calf Raise (Bodyweight)
3 Sets
50 Reps
-
4
Hanging Leg Raise
3 Sets
10 Reps
-
5
Ab Wheel
3 Sets
8 Reps
-
6
Sit Up
3 Sets
10 Reps
-
Day 3
1
Bicep Curl (Dumbbell)
4 Sets
8 Reps
-
2
French Press
3 Sets
12 Reps
-
3
Skull Crusher (Dumbbell)
3 Sets
8 Reps
-
4
Dip (Bodyweight)
3 Sets
8 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
6
Military Press (Barbell)
3 Sets
8 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Good Morning
3 Sets
6 Reps
-
4
Seated Calf Raise
3 Sets
20 Reps
-
5
Hanging Leg Raise
3 Sets
10 Reps
-
6
Ab Wheel
3 Sets
6 Reps
-
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
3
Pullover (Dumbbell)
4 Sets
10 Reps
-
4
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
-