Program Description
Transform yourself. Roll out. Beep boo boo bop.
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle & Sculpting, Bodybuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 29, 2024 11:04
- Last EditedSep 30, 2024 08:08
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
-
1B
Inverted Row
4
AMRAP
-
2A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
AMRAP
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-12 reps
-
5
Finger Curl
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
-
1B
Inverted Row
4
AMRAP
-
2A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
AMRAP
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-12 reps
-
5
Finger Curl
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
-
1B
Inverted Row
4
AMRAP
-
2A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
AMRAP
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-12 reps
-
5
Finger Curl
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
-
1B
Inverted Row
4
AMRAP
-
2A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
AMRAP
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-12 reps
-
5
Finger Curl
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
-
1B
Inverted Row
4
AMRAP
-
2A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
AMRAP
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-12 reps
-
5
Finger Curl
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
-
1B
Inverted Row
4
AMRAP
-
2A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
AMRAP
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-12 reps
-
5
Finger Curl
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
-
1B
Inverted Row
4
AMRAP
-
2A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
AMRAP
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-12 reps
-
5
Finger Curl
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
-
1B
Inverted Row
4
AMRAP
-
2A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
AMRAP
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-12 reps
-
5
Finger Curl
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
-
1B
Inverted Row
4
AMRAP
-
2A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
AMRAP
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-12 reps
-
5
Finger Curl
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
-
1B
Inverted Row
4
AMRAP
-
2A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
AMRAP
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-12 reps
-
5
Finger Curl
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
-
1B
Inverted Row
4
AMRAP
-
2A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
AMRAP
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-12 reps
-
5
Finger Curl
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
-
1B
Inverted Row
4
AMRAP
-
2A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
AMRAP
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-12 reps
-
5
Finger Curl
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
10-15 reps
-
2
Seated Hamstring Curl
3
5-8 reps
-
3
Hack Squat
3
5-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
5
Leg Extension
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
10-15 reps
-
2
Seated Hamstring Curl
3
5-8 reps
-
3
Hack Squat
3
5-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
5
Leg Extension
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
10-15 reps
-
2
Seated Hamstring Curl
3
5-8 reps
-
3
Hack Squat
3
5-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
5
Leg Extension
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
10-15 reps
-
2
Seated Hamstring Curl
3
5-8 reps
-
3
Hack Squat
3
5-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
5
Leg Extension
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
10-15 reps
-
2
Seated Hamstring Curl
3
5-8 reps
-
3
Hack Squat
3
5-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
5
Leg Extension
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
10-15 reps
-
2
Seated Hamstring Curl
3
5-8 reps
-
3
Hack Squat
3
5-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
5
Leg Extension
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
10-15 reps
-
2
Seated Hamstring Curl
3
5-8 reps
-
3
Hack Squat
3
5-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
5
Leg Extension
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
10-15 reps
-
2
Seated Hamstring Curl
3
5-8 reps
-
3
Hack Squat
3
5-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
5
Leg Extension
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
10-15 reps
-
2
Seated Hamstring Curl
3
5-8 reps
-
3
Hack Squat
3
5-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
5
Leg Extension
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
10-15 reps
-
2
Seated Hamstring Curl
3
5-8 reps
-
3
Hack Squat
3
5-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
5
Leg Extension
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
10-15 reps
-
2
Seated Hamstring Curl
3
5-8 reps
-
3
Hack Squat
3
5-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
5
Leg Extension
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
10-15 reps
-
2
Seated Hamstring Curl
3
5-8 reps
-
3
Hack Squat
3
5-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
5
Leg Extension
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (cable)
4
6-12 reps
-
1B
Push Up
4
AMRAP
-
1C
Standing Calf Raise
4
AMRAP
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
2C
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (cable)
4
6-12 reps
-
1B
Push Up
4
AMRAP
-
1C
Standing Calf Raise
4
AMRAP
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
2C
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (cable)
4
6-12 reps
-
1B
Push Up
4
AMRAP
-
1C
Standing Calf Raise
4
AMRAP
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
2C
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (cable)
4
6-12 reps
-
1B
Push Up
4
AMRAP
-
1C
Standing Calf Raise
4
AMRAP
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
2C
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (cable)
4
6-12 reps
-
1B
Push Up
4
AMRAP
-
1C
Standing Calf Raise
4
AMRAP
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
2C
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (cable)
4
6-12 reps
-
1B
Push Up
4
AMRAP
-
1C
Standing Calf Raise
4
AMRAP
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
2C
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (cable)
4
6-12 reps
-
1B
Push Up
4
AMRAP
-
1C
Standing Calf Raise
4
AMRAP
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
2C
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (cable)
4
6-12 reps
-
1B
Push Up
4
AMRAP
-
1C
Standing Calf Raise
4
AMRAP
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
2C
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (cable)
4
6-12 reps
-
1B
Push Up
4
AMRAP
-
1C
Standing Calf Raise
4
AMRAP
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
2C
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (cable)
4
6-12 reps
-
1B
Push Up
4
AMRAP
-
1C
Standing Calf Raise
4
AMRAP
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
2C
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (cable)
4
6-12 reps
-
1B
Push Up
4
AMRAP
-
1C
Standing Calf Raise
4
AMRAP
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
2C
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (cable)
4
6-12 reps
-
1B
Push Up
4
AMRAP
-
1C
Standing Calf Raise
4
AMRAP
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
2C
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Hyperextension
3
8-15 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Machine Calf Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Hyperextension
3
8-15 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Machine Calf Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Hyperextension
3
8-15 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Machine Calf Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Hyperextension
3
8-15 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Machine Calf Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Hyperextension
3
8-15 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Machine Calf Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Hyperextension
3
8-15 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Machine Calf Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Hyperextension
3
8-15 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Machine Calf Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Hyperextension
3
8-15 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Machine Calf Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Hyperextension
3
8-15 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Machine Calf Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Hyperextension
3
8-15 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Machine Calf Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Hyperextension
3
8-15 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Machine Calf Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Hyperextension
3
8-15 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Machine Calf Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
2
Pike Push Up
1
AMRAP
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Bodyweight Row
1
AMRAP
-
5
V-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
2
Pike Push Up
1
AMRAP
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Bodyweight Row
1
AMRAP
-
5
V-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
2
Pike Push Up
1
AMRAP
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Bodyweight Row
1
AMRAP
-
5
V-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
2
Pike Push Up
1
AMRAP
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Bodyweight Row
1
AMRAP
-
5
V-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
2
Pike Push Up
1
AMRAP
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Bodyweight Row
1
AMRAP
-
5
V-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
2
Pike Push Up
1
AMRAP
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Bodyweight Row
1
AMRAP
-
5
V-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
2
Pike Push Up
1
AMRAP
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Bodyweight Row
1
AMRAP
-
5
V-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
2
Pike Push Up
1
AMRAP
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Bodyweight Row
1
AMRAP
-
5
V-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
2
Pike Push Up
1
AMRAP
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Bodyweight Row
1
AMRAP
-
5
V-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
2
Pike Push Up
1
AMRAP
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Bodyweight Row
1
AMRAP
-
5
V-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
2
Pike Push Up
1
AMRAP
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Bodyweight Row
1
AMRAP
-
5
V-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
2
Pike Push Up
1
AMRAP
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Bodyweight Row
1
AMRAP
-
5
V-Up
1
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)4 Sets
6-12 Reps
-
1B
Inverted Row4 Sets
AMRAP
-
2A
Seated Overhead Press (Dumbbell)3 Sets
6-10 Reps
-
2B
Chin-Up (Weighted)3 Sets
5 Reps
-
2C
Russian Twist3 Sets
AMRAP
-
3
Skull Crusher (Dumbbell)4 Sets
8-12 Reps
-
4
Bicep Curl (Dumbbell)4 Sets
6-12 Reps
-
5
Finger Curl4 Sets
8-10 Reps
-
Day 2
1
Machine Calf Raise4 Sets
10-15 Reps
-
2
Seated Hamstring Curl3 Sets
5-8 Reps
-
3
Hack Squat3 Sets
5-10 Reps
@8
4
Bulgarian Split Squat (Dumbbell)2 Sets
6-12 Reps
-
5
Leg Extension3 Sets
8-15 Reps
-
Day 3
1A
Bent Over Row (cable)4 Sets
6-12 Reps
-
1B
Push Up4 Sets
AMRAP
-
1C
Standing Calf Raise4 Sets
AMRAP
-
2A
Pullover (Dumbbell)3 Sets
6-12 Reps
-
2B
Preacher Curl (EZ Bar)3 Sets
6-10 Reps
-
2C
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
3A
Upright Row (Barbell)4 Sets
10-15 Reps
-
3B
Windshield Wipers4 Sets
AMRAP
-
Day 4
1
Romanian Deadlift (Dumbbell)3 Sets
5-8 Reps
-
2
Walking Lunge3 Sets
10-15 Reps
-
3
Hyperextension3 Sets
8-15 Reps
-
4
Seated Hamstring Curl3 Sets
6-12 Reps
-
5
Leg Extension3 Sets
8-10 Reps
-
6
Machine Calf Raise4 Sets
10-20 Reps
-
Day 5
1
Pull-Up (Neutral Grip, Bodyweight)1 Set
AMRAP
-
2
Pike Push Up1 Set
AMRAP
-
3
Dip (Bodyweight)1 Set
AMRAP
-
4
Bodyweight Row1 Set
AMRAP
-
5
V-Up1 Set
AMRAP
-