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The Befor-Heh program

by Rayan H.

Program Description

Reach the base lvl where i can do dips, pull ups and pistol squats Using assisted versions, use either home equipments like window+cheer+thick gloves... or gym equipments.

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2024 07:49
  • Last Edited
    Sep 29, 2024 11:28
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1-10 reps
RPE 9-10
2
Pike Push Up
1
1-15 reps
RPE 9.5-10
3
Push Up
1
5-15 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1-10 reps
RPE 9-10
2
Pike Push Up
1
1-15 reps
RPE 9.5-10
3
Push Up
1
5-15 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1-10 reps
RPE 9-10
2
Pike Push Up
1
1-15 reps
RPE 9.5-10
3
Push Up
1
5-15 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1-10 reps
RPE 9-10
2
Pike Push Up
1
1-15 reps
RPE 9.5-10
3
Push Up
1
5-15 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1-10 reps
RPE 9.5-10
2
Pull-Up (Assisted)
2
20-180 secs
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1-10 reps
RPE 9.5-10
2
Pull-Up (Assisted)
2
20-180 secs
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1-10 reps
RPE 9.5-10
2
Pull-Up (Assisted)
2
20-180 secs
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1-10 reps
RPE 9.5-10
2
Pull-Up (Assisted)
2
20-180 secs
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
20-100 reps
RPE 9.5-10
2
Calf Raise (Bodyweight)
2
10-60 reps
RPE 9-10
3
Sissy Squat
2
5-10 reps
RPE 9.5-10
4
Pistol Squat
2
1-10 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
20-100 reps
RPE 9.5-10
2
Calf Raise (Bodyweight)
2
10-60 reps
RPE 9-10
3
Sissy Squat
2
5-10 reps
RPE 9.5-10
4
Pistol Squat
2
1-10 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
20-100 reps
RPE 9.5-10
2
Calf Raise (Bodyweight)
2
10-60 reps
RPE 9-10
3
Sissy Squat
2
5-10 reps
RPE 9.5-10
4
Pistol Squat
2
1-10 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
20-100 reps
RPE 9.5-10
2
Calf Raise (Bodyweight)
2
10-60 reps
RPE 9-10
3
Sissy Squat
2
5-10 reps
RPE 9.5-10
4
Pistol Squat
2
1-10 reps
RPE 8-8.5
Week 1
1 / 4 Weeks
Day 1
1
Dip (Assisted)
2 Sets
1-10 Reps
@9-10
2
Pike Push Up
1 Set
1-15 Reps
@9.5-10
3
Push Up
1 Set
5-15 Reps
@9.5-10
Day 2
1
Pull-Up (Assisted)
2 Sets
1-10 Reps
@9.5-10
2
Pull-Up (Assisted)
2 Sets
20-180 secs
@9.5-10
Day 3
1
Bulgarian Split Squat (Bodyweight)
2 Sets
20-100 Reps
@9.5-10
2
Calf Raise (Bodyweight)
2 Sets
10-60 Reps
@9-10
3
Sissy Squat
2 Sets
5-10 Reps
@9.5-10
4
Pistol Squat
2 Sets
1-10 Reps
@8-8.5