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BoostcampPNG

One Punch Man Conditioning

by Ty K.
3 athletes joined

Program Description

You’re one click away from sculpting your body, losing body fat, gaining strength & needing only one punch to win any fight ! Be ready to go over and beyond everyday, no weights needed

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Aug 09, 2024 05:48
  • Last Edited
    Nov 21, 2024 06:06
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
10 reps
-
2
Wide Grip Rear Pull-Up
5
10 reps
-
3
Deficit Push Up
2
25 reps
-
4
Decline Push Up
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
10 reps
-
2
Wide Grip Rear Pull-Up
5
10 reps
-
3
Deficit Push Up
2
25 reps
-
4
Decline Push Up
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
10 reps
-
2
Wide Grip Rear Pull-Up
5
10 reps
-
3
Deficit Push Up
2
25 reps
-
4
Decline Push Up
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
4
10 reps
-
2
Sumo Squat
5
10 reps
-
3
Jump Squat
4
5 reps
-
4
Bear Crawl
4
10 reps
-
5
Side Plank
4
1 mins
-
6
Cossack Squat
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
10 reps
-
2
Wide Grip Rear Pull-Up
5
10 reps
-
3
Deficit Push Up
2
25 reps
-
4
Decline Push Up
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
10 reps
-
2
Wide Grip Rear Pull-Up
5
10 reps
-
3
Deficit Push Up
2
25 reps
-
4
Decline Push Up
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
10 reps
-
2
Wide Grip Rear Pull-Up
5
10 reps
-
3
Deficit Push Up
2
25 reps
-
4
Decline Push Up
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
10 reps
-
2
Wide Grip Rear Pull-Up
5
10 reps
-
3
Deficit Push Up
2
25 reps
-
4
Decline Push Up
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
10 reps
-
2
Wide Grip Rear Pull-Up
5
10 reps
-
3
Deficit Push Up
2
25 reps
-
4
Decline Push Up
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
4
10 reps
-
2
Sumo Squat
5
10 reps
-
3
Jump Squat
4
5 reps
-
4
Bear Crawl
4
10 reps
-
5
Side Plank
4
1 mins
-
6
Cossack Squat
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
10 reps
-
2
Wide Grip Rear Pull-Up
5
10 reps
-
3
Deficit Push Up
2
25 reps
-
4
Decline Push Up
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
10 reps
-
2
Wide Grip Rear Pull-Up
5
10 reps
-
3
Deficit Push Up
2
25 reps
-
4
Decline Push Up
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
10 reps
-
2
Wide Grip Rear Pull-Up
5
10 reps
-
3
Deficit Push Up
2
25 reps
-
4
Decline Push Up
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
10 reps
-
2
Wide Grip Rear Pull-Up
5
10 reps
-
3
Deficit Push Up
2
25 reps
-
4
Decline Push Up
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
4
10 reps
-
2
Sumo Squat
5
10 reps
-
3
Jump Squat
4
5 reps
-
4
Bear Crawl
4
10 reps
-
5
Side Plank
4
1 mins
-
6
Cossack Squat
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
5
10 reps
-
2
Pike Push Up
5
15 reps
-
3
Push Up (Knees)
5
5 reps
-
4
Dips Between Chairs
2
2
15 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
4
10 reps
-
2
Sumo Squat
5
10 reps
-
3
Jump Squat
4
5 reps
-
4
Bear Crawl
4
10 reps
-
5
Side Plank
4
1 mins
-
6
Cossack Squat
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
4
10 reps
-
2
Sumo Squat
5
10 reps
-
3
Jump Squat
4
5 reps
-
4
Bear Crawl
4
10 reps
-
5
Side Plank
4
1 mins
-
6
Cossack Squat
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
4
10 reps
-
2
Sumo Squat
5
10 reps
-
3
Jump Squat
4
5 reps
-
4
Bear Crawl
4
10 reps
-
5
Side Plank
4
1 mins
-
6
Cossack Squat
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
4
10 reps
-
2
Sumo Squat
5
10 reps
-
3
Jump Squat
4
5 reps
-
4
Bear Crawl
4
10 reps
-
5
Side Plank
4
1 mins
-
6
Cossack Squat
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
4
10 reps
-
2
Sumo Squat
5
10 reps
-
3
Jump Squat
4
5 reps
-
4
Bear Crawl
4
10 reps
-
5
Side Plank
4
1 mins
-
6
Cossack Squat
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
5
10 reps
-
2
Pike Push Up
5
15 reps
-
3
Push Up (Knees)
5
5 reps
-
4
Dips Between Chairs
2
2
15 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
4
10 reps
-
2
Sumo Squat
5
10 reps
-
3
Jump Squat
4
5 reps
-
4
Bear Crawl
4
10 reps
-
5
Side Plank
4
1 mins
-
6
Cossack Squat
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
4
10 reps
-
2
Sumo Squat
5
10 reps
-
3
Jump Squat
4
5 reps
-
4
Bear Crawl
4
10 reps
-
5
Side Plank
4
1 mins
-
6
Cossack Squat
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
4
10 reps
-
2
Sumo Squat
5
10 reps
-
3
Jump Squat
4
5 reps
-
4
Bear Crawl
4
10 reps
-
5
Side Plank
4
1 mins
-
6
Cossack Squat
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
4
10 reps
-
2
Sumo Squat
5
10 reps
-
3
Jump Squat
4
5 reps
-
4
Bear Crawl
4
10 reps
-
5
Side Plank
4
1 mins
-
6
Cossack Squat
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
5
10 reps
-
2
Pike Push Up
5
15 reps
-
3
Push Up (Knees)
5
5 reps
-
4
Dips Between Chairs
2
2
15 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
4
10 reps
-
2
Superman
5
10 reps
-
3
Muscle Up
4
5 reps
-
4
Pike Push Up
5
10 reps
-
5
Wall Sit
3
10 reps
-
6
Pistol Squat
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
5
10 reps
-
2
Pike Push Up
5
15 reps
-
3
Push Up (Knees)
5
5 reps
-
4
Dips Between Chairs
2
2
15 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
5
10 reps
-
2
Pike Push Up
5
15 reps
-
3
Push Up (Knees)
5
5 reps
-
4
Dips Between Chairs
2
2
15 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
5
10 reps
-
2
Pike Push Up
5
15 reps
-
3
Push Up (Knees)
5
5 reps
-
4
Dips Between Chairs
2
2
15 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
5
10 reps
-
2
Pike Push Up
5
15 reps
-
3
Push Up (Knees)
5
5 reps
-
4
Dips Between Chairs
2
2
15 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
5
10 reps
-
2
Pike Push Up
5
15 reps
-
3
Push Up (Knees)
5
5 reps
-
4
Dips Between Chairs
2
2
15 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
4
10 reps
-
2
Superman
5
10 reps
-
3
Muscle Up
4
5 reps
-
4
Pike Push Up
5
10 reps
-
5
Wall Sit
3
10 reps
-
6
Pistol Squat
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
5
10 reps
-
2
Pike Push Up
5
15 reps
-
3
Push Up (Knees)
5
5 reps
-
4
Dips Between Chairs
2
2
15 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
5
10 reps
-
2
Pike Push Up
5
15 reps
-
3
Push Up (Knees)
5
5 reps
-
4
Dips Between Chairs
2
2
15 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
5
10 reps
-
2
Pike Push Up
5
15 reps
-
3
Push Up (Knees)
5
5 reps
-
4
Dips Between Chairs
2
2
15 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
5
10 reps
-
2
Pike Push Up
5
15 reps
-
3
Push Up (Knees)
5
5 reps
-
4
Dips Between Chairs
2
2
15 reps
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
4
10 reps
-
2
Superman
5
10 reps
-
3
Muscle Up
4
5 reps
-
4
Pike Push Up
5
10 reps
-
5
Wall Sit
3
10 reps
-
6
Pistol Squat
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
4
10 reps
-
2
Superman
5
10 reps
-
3
Muscle Up
4
5 reps
-
4
Pike Push Up
5
10 reps
-
5
Wall Sit
3
10 reps
-
6
Pistol Squat
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
4
10 reps
-
2
Superman
5
10 reps
-
3
Muscle Up
4
5 reps
-
4
Pike Push Up
5
10 reps
-
5
Wall Sit
3
10 reps
-
6
Pistol Squat
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
4
10 reps
-
2
Superman
5
10 reps
-
3
Muscle Up
4
5 reps
-
4
Pike Push Up
5
10 reps
-
5
Wall Sit
3
10 reps
-
6
Pistol Squat
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
4
10 reps
-
2
Superman
5
10 reps
-
3
Muscle Up
4
5 reps
-
4
Pike Push Up
5
10 reps
-
5
Wall Sit
3
10 reps
-
6
Pistol Squat
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
4
10 reps
-
2
Superman
5
10 reps
-
3
Muscle Up
4
5 reps
-
4
Pike Push Up
5
10 reps
-
5
Wall Sit
3
10 reps
-
6
Pistol Squat
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
4
10 reps
-
2
Superman
5
10 reps
-
3
Muscle Up
4
5 reps
-
4
Pike Push Up
5
10 reps
-
5
Wall Sit
3
10 reps
-
6
Pistol Squat
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
4
10 reps
-
2
Superman
5
10 reps
-
3
Muscle Up
4
5 reps
-
4
Pike Push Up
5
10 reps
-
5
Wall Sit
3
10 reps
-
6
Pistol Squat
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
4
10 reps
-
2
Superman
5
10 reps
-
3
Muscle Up
4
5 reps
-
4
Pike Push Up
5
10 reps
-
5
Wall Sit
3
10 reps
-
6
Pistol Squat
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
4
10 reps
-
2
Superman
5
10 reps
-
3
Muscle Up
4
5 reps
-
4
Pike Push Up
5
10 reps
-
5
Wall Sit
3
10 reps
-
6
Pistol Squat
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up
1 Set
1 Set
15 Reps
10 Reps
-
-
2
Ring Push Up
1 Set
1 Set
15 Reps
10 Reps
-
-
3
Deficit Push Up
1 Set
1 Set
15 Reps
10 Reps
-
-
4
Push Up (Knees)
1 Set
1 Set
15 Reps
10 Reps
-
-
5
Sit Up
2 Sets
1 Set
3 Sets
25 Reps
20 Reps
10 Reps
-
-
-
Day 2
1
Pull-Up (Band)
1 Set
3 Sets
10 Reps
5 Reps
-
-
2
Wide Grip Pull-Up
1 Set
3 Sets
10 Reps
5 Reps
-
-
3
Roman Chair Sit Up
1 Set
1 Set
1 Set
25 Reps
15 Reps
10 Reps
-
-
-
4
Pike Push Up
3 Sets
10 Reps
-
5
Deficit Handstand Push Up
2 Sets
10 Reps
-
6
Inch Worm + Push Up
2 Sets
1 Set
20 Reps
10 Reps
-
-
Day 3
1
Pull-Up (Neutral Grip, Bodyweight)
5 Sets
10 Reps
-
2
Wide Grip Rear Pull-Up
5 Sets
10 Reps
-
3
Deficit Push Up
2 Sets
25 Reps
-
4
Decline Push Up
2 Sets
25 Reps
-
Day 4
1
Wood Chop
4 Sets
10 Reps
-
2
Sumo Squat
5 Sets
10 Reps
-
3
Jump Squat
4 Sets
5 Reps
-
4
Bear Crawl
4 Sets
10 Reps
-
5
Side Plank
4 Sets
1 mins
-
6
Cossack Squat
4 Sets
5 Reps
-
Day 5
1
Iron Cross
5 Sets
10 Reps
-
2
Pike Push Up
5 Sets
15 Reps
-
3
Push Up (Knees)
5 Sets
5 Reps
-
4
Dips Between Chairs
2 Sets
2 Sets
15 Reps
10 Reps
-
-
Day 6
1
Iron Cross
4 Sets
10 Reps
-
2
Superman
5 Sets
10 Reps
-
3
Muscle Up
4 Sets
5 Reps
-
4
Pike Push Up
5 Sets
10 Reps
-
5
Wall Sit
3 Sets
10 Reps
-
6
Pistol Squat
4 Sets
10 Reps
-