Program Description
Extremely simple workouts - with intense execution
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedJan 18, 2025 04:30
- Last EditedJan 18, 2025 11:47
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
3
-
-
1B
Back Lever
3
-
-
1C
Muscle Up
3
-
-
2A
Chin-Up (Weighted)
3
-
-
2B
Dip (Weighted)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
3
-
-
1B
Back Lever
3
-
-
1C
Muscle Up
3
-
-
2A
Chin-Up (Weighted)
3
-
-
2B
Dip (Weighted)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
3
-
-
1B
Back Lever
3
-
-
1C
Muscle Up
3
-
-
2A
Chin-Up (Weighted)
3
-
-
2B
Dip (Weighted)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
3
-
-
1B
Back Lever
3
-
-
1C
Muscle Up
3
-
-
2A
Chin-Up (Weighted)
3
-
-
2B
Dip (Weighted)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
3
-
-
1B
Back Lever
3
-
-
1C
Muscle Up
3
-
-
2A
Chin-Up (Weighted)
3
-
-
2B
Dip (Weighted)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
3
-
-
1B
Back Lever
3
-
-
1C
Muscle Up
3
-
-
2A
Chin-Up (Weighted)
3
-
-
2B
Dip (Weighted)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
High Pull
3
-
-
2B
Ab Wheel
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
High Pull
3
-
-
2B
Ab Wheel
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
High Pull
3
-
-
2B
Ab Wheel
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
High Pull
3
-
-
2B
Ab Wheel
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
High Pull
3
-
-
2B
Ab Wheel
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
High Pull
3
-
-
2B
Ab Wheel
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
-
-
1B
Deficit Handstand Push Up
3
-
-
1C
Back Lever
3
-
-
2A
Incline Bench Press (Dumbbell)
3
-
-
2B
Seated Row (Cable)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
-
-
1B
Deficit Handstand Push Up
3
-
-
1C
Back Lever
3
-
-
2A
Incline Bench Press (Dumbbell)
3
-
-
2B
Seated Row (Cable)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
-
-
1B
Deficit Handstand Push Up
3
-
-
1C
Back Lever
3
-
-
2A
Incline Bench Press (Dumbbell)
3
-
-
2B
Seated Row (Cable)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
-
-
1B
Deficit Handstand Push Up
3
-
-
1C
Back Lever
3
-
-
2A
Incline Bench Press (Dumbbell)
3
-
-
2B
Seated Row (Cable)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
-
-
1B
Deficit Handstand Push Up
3
-
-
1C
Back Lever
3
-
-
2A
Incline Bench Press (Dumbbell)
3
-
-
2B
Seated Row (Cable)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
-
-
1B
Deficit Handstand Push Up
3
-
-
1C
Back Lever
3
-
-
2A
Incline Bench Press (Dumbbell)
3
-
-
2B
Seated Row (Cable)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
Hang Clean
3
-
-
2B
Dragon Flag
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
Hang Clean
3
-
-
2B
Dragon Flag
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
Hang Clean
3
-
-
2B
Dragon Flag
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
Hang Clean
3
-
-
2B
Dragon Flag
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
Hang Clean
3
-
-
2B
Dragon Flag
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
Hang Clean
3
-
-
2B
Dragon Flag
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Week 1
1 / 6 Weeks
Day 1
1A
Deficit Handstand Push Up3 Sets
-
-
1B
Back Lever3 Sets
-
-
1C
Muscle Up3 Sets
-
-
2A
Chin-Up (Weighted)3 Sets
-
-
2B
Dip (Weighted)3 Sets
-
-
2C
Farmer's Walk (Weighted)3 Sets
-
-
3
Sprint3 Sets
-
Day 2
1A
Squat (Paused)3 Sets
-
-
1B
Bicep Curl (Dumbbell)3 Sets
-
-
2A
High Pull3 Sets
-
-
2B
Ab Wheel3 Sets
-
-
2C
Incline Curl (Dumbbell)3 Sets
-
-
3A
Nordic Curl3 Sets
-
-
3B
Pistol Squat3 Sets
-
-
4
500m Row2 Sets
-
Day 3
1A
Muscle Up3 Sets
-
-
1B
Deficit Handstand Push Up3 Sets
-
-
1C
Back Lever3 Sets
-
-
2A
Incline Bench Press (Dumbbell)3 Sets
-
-
2B
Seated Row (Cable)3 Sets
-
-
2C
Farmer's Walk (Weighted)3 Sets
-
-
3
Sprint3 Sets
-
-
Day 4
1A
Romanian Deadlift (Barbell)3 Sets
-
-
1B
Bicep Curl (Dumbbell)3 Sets
-
-
2A
Hang Clean3 Sets
-
-
2B
Dragon Flag3 Sets
-
-
2C
Incline Curl (Dumbbell)3 Sets
-
-
3A
Nordic Curl3 Sets
-
-
3B
Pistol Squat3 Sets
-
-
4
500m Row2 Sets
-