Program Description
This training is made for myself and for my current chaotic work schedule. Minimal training that focuses on: --Weekly linear progression for: Weighted Dips Weighted Pull-ups Romanian Deadlifts --Volume, mobility and time under tension for: Squat variations, mainly the Pistol Squat, Sissy Squat, ATG Split Squat and Front Squat variations. Basically two full body days with Dips, Pull-ups and alternates between the Squat and RDL. One bodybuilding/pump day that focuses on isolation and accessory movements with lower intensity.
Program Overview
- LevelIntermediate
- GoalBodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout30 minutes
- CreatedApr 24, 2024 12:24
- Last EditedNov 27, 2024 03:50
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
Pistol Squat
3
6 reps
RPE 8
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
RPE 8
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
RPE 8
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
RPE 8
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
RPE 8
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
RPE 8
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
RPE 8
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
RPE 8
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
RPE 8
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
RPE 8
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
RPE 8
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
RPE 8
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
4
-
5
Upright Row (Barbell)
3
-
6
Seated Wide-Grip Row (Cable)
3
-
7
Seated Overhead Press (Dumbbell)
1
2
-
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
4
-
5
Upright Row (Barbell)
3
-
6
Seated Wide-Grip Row (Cable)
3
-
7
Seated Overhead Press (Dumbbell)
1
2
-
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
4
-
5
Upright Row (Barbell)
3
-
6
Seated Wide-Grip Row (Cable)
3
-
7
Seated Overhead Press (Dumbbell)
1
2
-
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
4
-
5
Upright Row (Barbell)
3
-
6
Seated Wide-Grip Row (Cable)
3
-
7
Seated Overhead Press (Dumbbell)
1
2
-
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
4
-
5
Upright Row (Barbell)
3
-
6
Seated Wide-Grip Row (Cable)
3
-
7
Seated Overhead Press (Dumbbell)
1
2
-
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
4
-
5
Upright Row (Barbell)
3
-
6
Seated Wide-Grip Row (Cable)
3
-
7
Seated Overhead Press (Dumbbell)
1
2
-
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
4
-
5
Upright Row (Barbell)
3
-
6
Seated Wide-Grip Row (Cable)
3
-
7
Seated Overhead Press (Dumbbell)
1
2
-
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
4
-
5
Upright Row (Barbell)
3
-
6
Seated Wide-Grip Row (Cable)
3
-
7
Seated Overhead Press (Dumbbell)
1
2
-
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
4
-
5
Upright Row (Barbell)
3
-
6
Seated Wide-Grip Row (Cable)
3
-
7
Seated Overhead Press (Dumbbell)
1
2
-
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
4
-
5
Upright Row (Barbell)
3
-
6
Seated Wide-Grip Row (Cable)
3
-
7
Seated Overhead Press (Dumbbell)
1
2
-
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
4
-
5
Upright Row (Barbell)
3
-
6
Seated Wide-Grip Row (Cable)
3
-
7
Seated Overhead Press (Dumbbell)
1
2
-
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
4
-
5
Upright Row (Barbell)
3
-
6
Seated Wide-Grip Row (Cable)
3
-
7
Seated Overhead Press (Dumbbell)
1
2
-
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Dip (Weighted)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Tricep Extension (Cable)3 Sets
-
2
Bicep Curl (Cable)3 Sets
-
3
Hammer Curl2 Sets
-
4
Lateral Raise (Dumbbell)4 Sets
-
5
Upright Row (Barbell)3 Sets
-
6
Seated Wide-Grip Row (Cable)3 Sets
-
7
Seated Overhead Press (Dumbbell)1 Set
2 Sets
-
@6.5
Day 3
1
Romanian Deadlift (Barbell)3 Sets
6 Reps
-
2
Dip (Weighted)3 Sets
5 Reps
-
3
Pull-Up (Weighted)3 Sets
5 Reps
-
Day 1
1
Pistol Squat3 Sets
6 Reps
@8
2
Dip (Weighted)3 Sets
5 Reps
-
3
Pull-Up (Weighted)3 Sets
5 Reps
-