Program Description
If you ain't first, you're last.
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJul 12, 2024 07:23
- Last EditedJul 12, 2024 07:49
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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
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
8-12 reps
-
6
Bench Press (Close Grip)
1
8-12 reps
-
7
Spoto Press
1
8-12 reps
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Close Grip)
1
8-12 reps
-
7
Spoto Press
1
8-12 reps
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Close Grip)
1
8-12 reps
-
7
Spoto Press
1
8-12 reps
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Close Grip)
1
8-12 reps
-
7
Spoto Press
1
8-12 reps
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Incline Bench Press (Barbell)
1
8-10 reps
-
4
Bench Press (Wide Grip)
1
10-12 reps
-
5
Bench Press (Close Grip)
1
8-12 reps
-
6
Spoto Press
1
8-12 reps
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Close Grip)
1
8-12 reps
-
7
Spoto Press
1
1
8-10 reps
10-12 reps
-
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Close Grip)
1
8-12 reps
-
7
Spoto Press
1
1
8-10 reps
10-12 reps
-
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Close Grip)
1
8-12 reps
-
7
Spoto Press
1
1
8-10 reps
10-12 reps
-
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Close Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Spoto Press
1
1
8-10 reps
10-12 reps
-
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Incline Bench Press (Barbell)
1
8-10 reps
-
4
Bench Press (Wide Grip)
1
10-12 reps
-
5
Bench Press (Close Grip)
1
8-12 reps
-
6
Spoto Press
1
8-12 reps
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Close Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Spoto Press
1
1
8-10 reps
10-12 reps
-
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Close Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Spoto Press
1
1
8-10 reps
10-12 reps
-
-
8
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
4-6 reps
-
7
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
8
Kroc Row
1
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
4-6 reps
-
7
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
8
Kroc Row
1
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
4-6 reps
-
7
Barbell Row
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
8
Kroc Row
1
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
4-6 reps
-
7
Barbell Row
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
8
Kroc Row
1
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Romanian Deadlift (Barbell)
1
6-8 reps
-
6
Kroc Row
1
AMRAP
-
7
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
4-6 reps
-
7
Barbell Row
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
8
Kroc Row
1
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
7
Barbell Row
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
8
Kroc Row
1
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
7
Barbell Row
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
8
Kroc Row
1
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
7
Barbell Row
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
8
Kroc Row
1
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Romanian Deadlift (Barbell)
1
6-8 reps
-
6
Kroc Row
1
AMRAP
-
7
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
7
Barbell Row
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
8
Kroc Row
2
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
7
Barbell Row
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
8
Kroc Row
2
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
1
AMRAP
-
4
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
5
Zercher Squat (Barbell)
1
1
6-8 reps
8-10 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
1
AMRAP
-
8
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
2
AMRAP
-
4
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
5
Zercher Squat (Barbell)
1
1
4-6 reps
6-8 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
1
AMRAP
-
8
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
2
AMRAP
-
4
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
5
Zercher Squat (Barbell)
1
1
4-6 reps
6-8 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
1
AMRAP
-
8
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
2
AMRAP
-
4
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
5
Zercher Squat (Barbell)
1
1
4-6 reps
6-8 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
1
AMRAP
-
8
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
1
AMRAP
-
4
Squat (Barbell)
1
8-10 reps
-
5
Zercher Squat (Barbell)
1
6-8 reps
-
6
Leg Extension
1
AMRAP
-
7
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
2
AMRAP
-
4
Squat (Barbell)
1
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
-
5
Zercher Squat (Barbell)
1
1
4-6 reps
6-8 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
2
AMRAP
-
8
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
2
AMRAP
-
4
Squat (Barbell)
1
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
-
5
Zercher Squat (Barbell)
1
1
4-6 reps
6-8 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
2
AMRAP
-
8
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
2
AMRAP
-
4
Squat (Barbell)
1
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
-
5
Zercher Squat (Barbell)
1
1
4-6 reps
6-8 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
2
AMRAP
-
8
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
2
AMRAP
-
4
Squat (Barbell)
1
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
-
5
Zercher Squat (Barbell)
1
1
4-6 reps
6-8 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
2
AMRAP
-
8
Calf Raise (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
1
AMRAP
-
4
Squat (Barbell)
1
8-10 reps
-
5
Zercher Squat (Barbell)
1
6-8 reps
-
6
Leg Extension
1
AMRAP
-
7
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
2
AMRAP
-
4
Squat (Barbell)
1
1
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
12-15 reps
15-20 reps
-
-
-
-
-
-
5
Zercher Squat (Barbell)
1
1
4-6 reps
6-8 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
2
AMRAP
-
8
Calf Raise (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
2
AMRAP
-
4
Squat (Barbell)
1
1
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
12-15 reps
15-20 reps
-
-
-
-
-
-
5
Zercher Squat (Barbell)
1
1
4-6 reps
6-8 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
2
AMRAP
-
8
Calf Raise (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
8-12 reps
-
6
Upright Row (Barbell)
1
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
8-12 reps
-
6
Upright Row (Barbell)
1
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Upright Row (Barbell)
1
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Upright Row (Barbell)
1
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
8-10 reps
-
4
Behind-the-Neck Push Press
1
10-12 reps
-
5
Military Press (Barbell)
1
10-12 reps
-
6
Shrug (Barbell)
1
AMRAP
-
7
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Upright Row (Barbell)
1
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Upright Row (Barbell)
1
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Upright Row (Barbell)
1
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Upright Row (Barbell)
1
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
8-10 reps
-
4
Behind-the-Neck Push Press
1
10-12 reps
-
5
Military Press (Barbell)
1
10-12 reps
-
6
Shrug (Barbell)
1
AMRAP
-
7
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Upright Row (Barbell)
2
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Upright Row (Barbell)
2
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
8-10 reps
10-12 reps
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
1
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
1
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
8-10 reps
10-12 reps
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
1
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
1
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
8-10 reps
10-12 reps
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
1
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
1
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
1
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
1
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
12-15 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
1
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
1
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
1
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
1
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
1
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
2
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
1
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
2
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
12-15 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
1
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
2
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
2
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
2
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Hanging Leg Raise1 Set
AMRAP
-
2
Dead Hang1 Set
1 mins
-
3
Bench Press (Barbell)1 Set
1 Set
1 Set
3-4 Reps
4-6 Reps
6-8 Reps
-
-
-
4
Incline Bench Press (Barbell)1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
5
Bench Press (Wide Grip)1 Set
8-12 Reps
-
6
Bench Press (Close Grip)1 Set
8-12 Reps
-
7
Spoto Press1 Set
8-12 Reps
-
8
Push Up1 Set
AMRAP
-
Day 6
1
Run1 Set
15 mins
-
2
Hanging Leg Raise1 Set
AMRAP
-
3
Dead Hang1 Set
1 mins
-
4
Burpee1 Set
AMRAP
-
Day 7
1
Run1 Set
15 mins
-
2
Hanging Leg Raise1 Set
AMRAP
-
3
Dead Hang1 Set
1 mins
-
4
Burpee1 Set
AMRAP
-
Day 5
1
Hanging Leg Raise1 Set
AMRAP
-
2
Dead Hang1 Set
1 mins
-
3
Chin-Up (Bodyweight)1 Set
AMRAP
-
4
Dip (Bodyweight)1 Set
AMRAP
-
5
JM Press1 Set
AMRAP
-
6
Bicep Curl (EZ Bar)1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
7
Reverse Bicep Curl (EZ Bar)1 Set
AMRAP
-
8
21s (EZ Bar)1 Set
21 Reps
-
9
French Press1 Set
AMRAP
-
10
Hammer Curl1 Set
AMRAP
-
11
Tricep Kickback1 Set
AMRAP
-
12A
Wrist Curls1 Set
AMRAP
-
12B
Reverse Wrist Curl (Barbell)1 Set
AMRAP
-
Day 2
1
Hanging Leg Raise1 Set
AMRAP
-
2
Dead Hang1 Set
1 mins
-
3
Pull-Up (Bodyweight)1 Set
AMRAP
-
4
Good Morning1 Set
8-12 Reps
-
5
Deadlift (Barbell)1 Set
1 Set
3-4 Reps
4-6 Reps
-
-
6
Romanian Deadlift (Barbell)1 Set
4-6 Reps
-
7
Barbell Row1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
8
Kroc Row1 Set
AMRAP
-
9
Inverted Row1 Set
AMRAP
-
Day 3
1
Hanging Leg Raise1 Set
AMRAP
-
2
Dead Hang1 Set
1 mins
-
3
Lying Leg Curl1 Set
AMRAP
-
4
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
-
5
Zercher Squat (Barbell)1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
6
Walking Lunge (Dumbbell)1 Set
AMRAP
-
7
Leg Extension1 Set
AMRAP
-
8
Calf Raise (Bodyweight)1 Set
AMRAP
-
Day 4
1
Hanging Leg Raise1 Set
AMRAP
-
2
Dead Hang1 Set
1 mins
-
3
Push Press (Barbell)1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
4
Behind-the-Neck Push Press1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
5
Military Press (Barbell)1 Set
8-12 Reps
-
6
Upright Row (Barbell)1 Set
AMRAP
-
7
Shrug (Barbell)2 Sets
AMRAP
-
8
Pike Push Up1 Set
AMRAP
-