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BoostcampPNG

Miko Strength/calisthenics

by Miguel G.

Program Description

Personal use but mixed weightlifting for lower leg strength and calisthenics/weights

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 22, 2024 02:40
  • Last Edited
    Nov 23, 2024 12:59
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Front Squat (Barbell)
5 Sets
3 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
70%
3
Seated Overhead Press (Dumbbell)
3 Sets
15 Reps
-
Day 2
1
Pull-Up (Weighted)
5 Sets
3 Reps
85%
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
70%
3
TRX Row
3 Sets
15 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
5 Sets
3 Reps
85%
2
ATG Split Squat
3 Sets
10 Reps
70%
3
High Pull
3 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
3
Dip (Bodyweight)
3 Sets
15 Reps
-