logo
BoostcampPNG

Saiyan Rage! The road to Super Saiyan 3

by Alisson P.
6 athletes joined

Program Description

This is a calisthenics based program aiming to improve your rep count and work capacity. Main goals: Reach 20 reps in pull-ups Reach 50 reps in push-ups Requirements to start this program: 12 pull-ups in one set 30 push-ups in one set

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 06, 2024 05:50
  • Last Edited
    Nov 07, 2024 04:50
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
5 reps
RPE 7
2
Decline Push Up
2
2
20 reps
15 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
3
1-3 mins
RPE 8
7B
Abs Crunch (Weighted)
3
15-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
8 reps
6 reps
RPE 7
RPE 7
2
Decline Push Up
2
2
25 reps
10 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
3
1-3 mins
RPE 8
7B
Abs Crunch (Weighted)
2
15-30 reps
RPE 8
7C
Battle Ropes
2
1 mins
RPE 8
7D
Abs Crunch (Bodyweight)
2
20-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
6 reps
RPE 7
2
Decline Push Up
1
2
30 reps
20 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
1
1-2 mins
RPE 8
7B
Vertical Jump
1
6 reps
-
7C
Hanging Leg Raise
1
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-12 reps
RPE 7
2
Decline Push Up
1
1
1
40 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
3
1-3 mins
RPE 8
7B
Abs Crunch (Weighted)
3
15-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Decline Push Up
1
1
1
45 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Battle Ropes
2
1-1.5 mins
RPE 8
7B
Abs Crunch (Bodyweight)
2
20-30 reps
RPE 7
7C
Jump Rope
2
1-3 mins
RPE 7
7D
Vertical Jump
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
RPE 7
2
Decline Push Up
1
1
1
45 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
3
2-3 mins
RPE 8
7B
Abs Crunch (Weighted)
3
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
5 reps
RPE 7
2
Decline Push Up
3
1
20 reps
10 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
20-30 reps
RPE 9
6
Shadow Kick Boxing
4
1 mins
RPE 7
7A
Jump Rope
4
1-3 mins
RPE 8
7B
Abs Crunch (Bodyweight)
4
20-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
8 reps
6 reps
RPE 7
RPE 7
2
Decline Push Up
2
1
25 reps
20 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
20-30 reps
RPE 9
6
Shadow Kick Boxing
4
1 mins
RPE 7
7A
Jump Rope
2
1-3 mins
RPE 8
7B
Side Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
6 reps
RPE 7
2
Decline Push Up
1
1
1
35 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
20-30 reps
RPE 9
6
Shadow Kick Boxing
4
1 mins
RPE 7
7
Jump Rope
4
1-3 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-12 reps
RPE 7
2
Decline Push Up
1
1
40 reps
30 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
20-30 reps
RPE 9
6
Shadow Kick Boxing
4
1 mins
RPE 7
7A
Jump Rope
4
1-3 mins
RPE 8
7B
Abs Crunch (Weighted)
3
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Decline Push Up
1
1
45 reps
25 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
20-30 reps
RPE 9
6A
Shadow Kick Boxing
3
1 mins
RPE 7
6B
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
6C
Jump Rope
3
1 mins
RPE 7
6D
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
RPE 7
2
Decline Push Up
1
1
45 reps
25 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
20-30 reps
RPE 9
6
Shadow Kick Boxing
4
1 mins
RPE 7
7A
Jump Rope
3
1-3 mins
RPE 7
7B
Abs Crunch (Bodyweight)
3
20-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
5 reps
RPE 7
2
Decline Push Up
3
1
20 reps
10 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
3
1-3 mins
RPE 8
7B
Reverse Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
9-10 reps
RPE 7
2
Decline Push Up
2
1
25 reps
20 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7
Jump Rope
3
1-3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
6-8 reps
RPE 8
2
Decline Push Up
1
1
1
30 reps
25 reps
15 reps
RPE 8
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
3
1-3 mins
RPE 8
7B
Abs Crunch (Weighted)
3
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-12 reps
RPE 7
2
Decline Push Up
1
1
40 reps
30 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
4
1-3 mins
RPE 8
7B
Side Plank
3
1-2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
2
Decline Push Up
1
1
45 reps
25 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
3
1-3 mins
RPE 7
7B
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
RPE 7
2
Decline Push Up
1
1
45 reps
25 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
3
2-3 mins
RPE 7
7B
Abs Crunch (Weighted)
3
15-30 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Bodyweight)
6 Sets
5 Reps
@7
2
Decline Push Up
2 Sets
2 Sets
20 Reps
15 Reps
@8
@8
3
TRX Row
3 Sets
3-8 Reps
@8
4
Deficit Handstand Push Up
3 Sets
3-6 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
16-24 Reps
@8
6
Split Squat Jump
3 Sets
8-16 Reps
@8
7A
Jump Rope
3 Sets
1-3 mins
@8
7B
Abs Crunch (Weighted)
3 Sets
15-30 Reps
@8
Day 2
1
Pull-Up (Bodyweight)
6 Sets
5 Reps
@7
2
Decline Push Up
3 Sets
1 Set
20 Reps
10 Reps
@8
@8
3
TRX Row
3 Sets
3-8 Reps
@8
4
Deficit Handstand Push Up
3 Sets
3-6 Reps
@8
5
Romanian Deadlift (Barbell)
4 Sets
20-30 Reps
@9
6
Shadow Kick Boxing
4 Sets
1 mins
@7
7A
Jump Rope
4 Sets
1-3 mins
@8
7B
Abs Crunch (Bodyweight)
4 Sets
20-30 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
6 Sets
5 Reps
@7
2
Decline Push Up
3 Sets
1 Set
20 Reps
10 Reps
@8
@8
3
TRX Row
3 Sets
3-8 Reps
@8
4
Deficit Handstand Push Up
3 Sets
3-6 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
16-24 Reps
@8
6
Split Squat Jump
3 Sets
8-16 Reps
@8
7A
Jump Rope
3 Sets
1-3 mins
@8
7B
Reverse Plank
3 Sets
1 mins
@8