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BoostcampPNG

Jin woo project

by Mathis D.
25 athletes joined

Program Description

here is a program to gain strength and bodybuilding, the only equipment needed are 2 bags (to be used in dumbell and barbell), notebooks (to put in the bags) and a bar (if you have a real barbell use it, otherwise one simple bar or a katana for example). take 30 seconds of rest between reps and if it's too difficult, lower the reps. Remember to stretch at the end of your workout to avoid the risk of injury. Good luck 😁

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 25, 2024 12:23
  • Last Edited
    Aug 28, 2024 08:59
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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
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Week 1
1 / 12 Weeks
Day 2
1
Plank
2 Sets
1.3 mins
2
Sit Up
2 Sets
20 Reps
3
Jump Squat
2 Sets
20 Reps
4
Sumo Squat
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Reverse Plank
2 Sets
1.3 mins
7
Russian Twist
2 Sets
20 Reps
8
Oblique Crunch
2 Sets
20 Reps
Day 1
1
Decline Push Up
2 Sets
20 Reps
2
Push Up
2 Sets
20 Reps
3
Push Up (Knees)
2 Sets
20 Reps
4
Push Up (Incline)
2 Sets
20 Reps
5
Iron Cross
2 Sets
20 Reps
6
Front Lever
2 Sets
20 Reps
7
TRX Row
2 Sets
20 Reps
Day 3
1
Push Up
2 Sets
20 Reps
2
Bicep Curl (Dumbbell)
2 Sets
20 Reps
3
Push Up (Incline)
2 Sets
20 Reps
4
Decline Push Up
2 Sets
20 Reps
5
Push Up (Knees)
2 Sets
20 Reps
6
Pike Push Up
2 Sets
20 Reps
7
Iron Cross
2 Sets
20 Reps
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
9
Y Raise
2 Sets
20 Reps
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Vertical Jump
2 Sets
20 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Neck Curl
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Neck Flexion
2 Sets
20 Reps
7
Neck Extension
2 Sets
20 Reps
Day 5
1
Sissy Squat
2 Sets
20 Reps
2
Vertical Jump
2 Sets
25 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Double Leg Multi-Directional Pogo
2 Sets
20 Reps
5
Wall Sit
2 Sets
20 Reps
6
Box Jump
2 Sets
20 Reps
7
Jump Squat
2 Sets
20 Reps
8
Sumo Squat
2 Sets
20 Reps
Day 6
1
Jump Squat
3 Sets
20 Reps
2
Sumo Squat
2 Sets
20 Reps
3
Lateral Lunge
2 Sets
20 Reps
4
Squat (Bodyweight)
2 Sets
20 Reps
Day 7
1
Oblique Crunch
2 Sets
20 Reps
2
Sit Up
2 Sets
20 Reps
3
Push Up
2 Sets
20 Reps
4
Push Up (Knees)
2 Sets
20 Reps
5
Decline Push Up
2 Sets
20 Reps
6
Push Up (Incline)
2 Sets
20 Reps
7
Side Plank
2 Sets
1.3 mins
8
Front Lever
2 Sets
20 Reps
9
Box Jump
2 Sets
20 Reps
10
Pike Push Up
2 Sets
20 Reps