Program Description
This program takes many aspects of other programs I have seen and mix them together with some of my own to try and create the most successful Batman program possible.
Program Overview
- LevelBeginner, Advanced
- GoalBodybuilding, Powerlifting, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedSep 28, 2024 06:03
- Last EditedFeb 09, 2025 11:01
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
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Week 1
1 / 12 Weeks
Day 1
1
Jump Rope2 Sets
5 mins
-
2A
Pull-Up (Bodyweight)3 Sets
AMRAP
-
2B
Dead Hang1 Set
1 Set
1 Set
45 secs
30 secs
15 secs
-
-
-
3
High Row3 Sets
8-12 Reps
-
4
Bicep Curl (EZ Bar)3 Sets
10-15 Reps
-
5
21s (EZ Bar)1 Set
21 Reps
-
6A
Reverse Abs Crunch (Bodyweight)3 Sets
12-15 Reps
-
6B
Dragon Flag1 Set
AMRAP
-
Day 3
1
Jump Rope2 Sets
5 mins
-
2A
Punching Bag2 Sets
3 mins
-
2B
Shadow Kick Boxing2 Sets
3 mins
-
3
Stretching3 Sets
5 mins
-
Day 2
1
High Bar Squat (Barbell)3 Sets
3-6 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
-
3
Trap Bar Deadlift3 Sets
5-8 Reps
-
4A
Leg Extension3 Sets
10-12 Reps
-
4B
Leg Curl3 Sets
10-12 Reps
-
5
Standing Calf Raise3 Sets
15 Reps
-
6
Wall Sit2 Sets
30-60 secs
-
Day 4
1
Incline Bench Press (Barbell)3 Sets
8-10 Reps
-
2A
Bench Press (Dumbbell)3 Sets
5-8 Reps
-
2B
Chest Fly (Dumbbell)3 Sets
8-10 Reps
-
3
Overhead Press (Barbell)3 Sets
5-8 Reps
-
4
Dip (Bodyweight)3 Sets
AMRAP
-
5
Tricep Extension (Cable)2 Sets
15+ Reps
-
6
One Arm Lateral Raise (Cable)2 Sets
15+ Reps
-
7A
Hanging Leg Raise3 Sets
AMRAP
-
7B
Dead Hang1 Set
1 mins
-
Day 5
1
High Bar Squat (Barbell)3 Sets
3-6 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
-
3
Trap Bar Deadlift3 Sets
5-8 Reps
-
4A
Leg Extension3 Sets
10-12 Reps
-
4B
Leg Curl3 Sets
10-12 Reps
-
5
Standing Calf Raise3 Sets
15 Reps
-
6
Wall Sit2 Sets
30-60 secs
-