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Iron Sheik

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1 athletes joined

Program Description

This program is meant to be fun and enjoyable because I don’t have time for anything that isn’t that. I hope to get strong and big, but those are second and third on my list of purposes. Shout out to the middle aged folks who just want to move. Weeks 6 & 7 are peak weeks Week 8 is a deload

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 14, 2025 08:08
  • Last Edited
    Jan 15, 2025 06:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Sandbag Clean Over Shoulder
2
AMRAP
-
2
Sandbag Clean
6
1 reps
-
3
High Pull
3
8-12 reps
-
4
Chin-Up (Weighted)
3
5-8 reps
-
5
Kettlebell Power Row
3
10-20 reps
-
6
Kettlebell Bicep Curl
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag Clean Over Shoulder
2
AMRAP
-
2
Sandbag Clean
6
1 reps
-
3
High Pull
3
8-12 reps
-
4
Chin-Up (Weighted)
3
5-8 reps
-
5
Kettlebell Power Row
3
10-20 reps
-
6
Kettlebell Bicep Curl
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag Clean Over Shoulder
2
AMRAP
-
2
Sandbag Clean
6
1 reps
-
3
High Pull
3
8-12 reps
-
4
Chin-Up (Weighted)
3
5-8 reps
-
5
Kettlebell Power Row
3
10-20 reps
-
6
Kettlebell Bicep Curl
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag Clean Over Shoulder
2
AMRAP
-
2
Sandbag Clean
6
1 reps
-
3
High Pull
3
8-12 reps
-
4
Chin-Up (Weighted)
3
5-8 reps
-
5
Kettlebell Power Row
3
10-20 reps
-
6
Kettlebell Bicep Curl
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag Clean Over Shoulder
2
AMRAP
-
2
Sandbag Clean
6
1 reps
-
3
High Pull
3
8-12 reps
-
4
Chin-Up (Weighted)
3
5-8 reps
-
5
Kettlebell Power Row
3
10-20 reps
-
6
Kettlebell Bicep Curl
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag Clean Over Shoulder
3
AMRAP
-
2
Sandbag Clean
8
1 reps
-
3
High Pull
4
8-12 reps
-
4
Chin-Up (Weighted)
4
5-8 reps
-
5
Kettlebell Power Row
4
10-20 reps
-
6
Kettlebell Bicep Curl
4
12-15 reps
-
7
Decline Sit Up (Weighted)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag Clean Over Shoulder
3
AMRAP
-
2
Sandbag Clean
8
1 reps
-
3
High Pull
4
8-12 reps
-
4
Chin-Up (Weighted)
4
5-8 reps
-
5
Kettlebell Power Row
4
10-20 reps
-
6
Kettlebell Bicep Curl
4
12-15 reps
-
7
Decline Sit Up (Weighted)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag Clean Over Shoulder
1
AMRAP
-
2
Sandbag Clean
2
1 reps
-
3
High Pull
2
8-12 reps
-
4
Chin-Up (Weighted)
2
5-8 reps
-
5
Kettlebell Power Row
2
10-20 reps
-
6
Kettlebell Bicep Curl
2
12-15 reps
-
7
Decline Sit Up (Weighted)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Pushup
3
-
2
Push Up (Incline)
3
8-12 reps
-
3
Sandbag Press
3
15-20 reps
-
4
Partial Lateral Raise
3
10-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Narrow Push Up
3
-
7
Sandbag Getup To Shoulder Carry
4
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Pushup
3
-
2
Push Up (Incline)
3
8-12 reps
-
3
Sandbag Press
3
15-20 reps
-
4
Partial Lateral Raise
3
10-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Narrow Push Up
3
-
7
Sandbag Getup To Shoulder Carry
4
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Pushup
3
-
2
Push Up (Incline)
3
8-12 reps
-
3
Sandbag Press
3
15-20 reps
-
4
Partial Lateral Raise
3
10-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Narrow Push Up
3
-
7
Sandbag Getup To Shoulder Carry
4
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Pushup
3
-
2
Push Up (Incline)
3
8-12 reps
-
3
Sandbag Press
3
15-20 reps
-
4
Partial Lateral Raise
3
10-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Narrow Push Up
3
-
7
Sandbag Getup To Shoulder Carry
4
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Pushup
3
-
2
Push Up (Incline)
3
8-12 reps
-
3
Sandbag Press
3
15-20 reps
-
4
Partial Lateral Raise
3
10-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Narrow Push Up
3
-
7
Sandbag Getup To Shoulder Carry
4
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Pushup
4
-
2
Push Up (Incline)
4
8-12 reps
-
3
Sandbag Press
4
15-20 reps
-
4
Partial Lateral Raise
4
10-12 reps
-
5
Incline Bench Press (Barbell)
4
8-12 reps
-
6
Narrow Push Up
4
-
7
Sandbag Getup To Shoulder Carry
6
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Pushup
4
-
2
Push Up (Incline)
4
8-12 reps
-
3
Sandbag Press
4
15-20 reps
-
4
Partial Lateral Raise
4
10-12 reps
-
5
Incline Bench Press (Barbell)
4
8-12 reps
-
6
Narrow Push Up
4
-
7
Sandbag Getup To Shoulder Carry
6
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Pushup
2
-
2
Push Up (Incline)
2
8-12 reps
-
3
Sandbag Press
2
15-20 reps
-
4
Partial Lateral Raise
2
10-12 reps
-
5
Incline Bench Press (Barbell)
2
8-12 reps
-
6
Narrow Push Up
2
-
7
Sandbag Getup To Shoulder Carry
2
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder Squat
4
12-15 reps
-
2
Chest Fly (Dumbbell)
3
12-15 reps
-
3
Sandbag Bear Hug Lunge
2
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Snatch (Kettlebell)
4
10-20 reps
-
6
Lying Toes To Bar
3
12-15 reps
-
7
Sandbag Bear Hug Carry
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder Squat
4
12-15 reps
-
2
Chest Fly (Dumbbell)
3
12-15 reps
-
3
Sandbag Bear Hug Lunge
2
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Snatch (Kettlebell)
4
10-20 reps
-
6
Lying Toes To Bar
3
12-15 reps
-
7
Sandbag Bear Hug Carry
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder Squat
4
12-15 reps
-
2
Chest Fly (Dumbbell)
3
12-15 reps
-
3
Sandbag Bear Hug Lunge
2
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Snatch (Kettlebell)
4
10-20 reps
-
6
Lying Toes To Bar
3
12-15 reps
-
7
Sandbag Bear Hug Carry
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder Squat
4
12-15 reps
-
2
Chest Fly (Dumbbell)
3
12-15 reps
-
3
Sandbag Bear Hug Lunge
2
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Snatch (Kettlebell)
4
10-20 reps
-
6
Lying Toes To Bar
3
12-15 reps
-
7
Sandbag Bear Hug Carry
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder Squat
4
12-15 reps
-
2
Chest Fly (Dumbbell)
3
12-15 reps
-
3
Sandbag Bear Hug Lunge
2
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Snatch (Kettlebell)
4
10-20 reps
-
6
Lying Toes To Bar
3
12-15 reps
-
7
Sandbag Bear Hug Carry
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder Squat
6
12-15 reps
-
2
Chest Fly (Dumbbell)
4
12-15 reps
-
3
Sandbag Bear Hug Lunge
3
8-12 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Snatch (Kettlebell)
6
10-20 reps
-
6
Lying Toes To Bar
4
12-15 reps
-
7
Sandbag Bear Hug Carry
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder Squat
6
12-15 reps
-
2
Chest Fly (Dumbbell)
4
12-15 reps
-
3
Sandbag Bear Hug Lunge
3
8-12 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Snatch (Kettlebell)
6
10-20 reps
-
6
Lying Toes To Bar
4
12-15 reps
-
7
Sandbag Bear Hug Carry
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder Squat
2
12-15 reps
-
2
Chest Fly (Dumbbell)
2
12-15 reps
-
3
Sandbag Bear Hug Lunge
1
8-12 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Snatch (Kettlebell)
2
10-20 reps
-
6
Lying Toes To Bar
2
12-15 reps
-
7
Sandbag Bear Hug Carry
2
-
Week 1
1 / 8 Weeks
Day 2
1
Cardio
1 Set
-
Day 4
1
Cardio
1 Set
-
Day 3
1
Deficit Pushup
3 Sets
-
2
Push Up (Incline)
3 Sets
8-12 Reps
-
3
Sandbag Press
3 Sets
15-20 Reps
-
4
Partial Lateral Raise
3 Sets
10-12 Reps
-
5
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
6
Narrow Push Up
3 Sets
-
7
Sandbag Getup To Shoulder Carry
4 Sets
1 Reps
-
Day 5
1
Sandbag Shoulder Squat
4 Sets
12-15 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
-
3
Sandbag Bear Hug Lunge
2 Sets
8-12 Reps
-
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
5
Snatch (Kettlebell)
4 Sets
10-20 Reps
-
6
Lying Toes To Bar
3 Sets
12-15 Reps
-
7
Sandbag Bear Hug Carry
3 Sets
-
Day 1
1
Sandbag Clean Over Shoulder
2 Sets
AMRAP
-
2
Sandbag Clean
6 Sets
1 Reps
-
3
High Pull
3 Sets
8-12 Reps
-
4
Chin-Up (Weighted)
3 Sets
5-8 Reps
-
5
Kettlebell Power Row
3 Sets
10-20 Reps
-
6
Kettlebell Bicep Curl
3 Sets
12-15 Reps
-
7
Decline Sit Up (Weighted)
3 Sets
12-15 Reps
-