Minimalistic way to be an absolute unit

by null

19 athletes joined

Program Description

To become strong and athletic an absolute animal as simply as possible

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Athletics, Powerbuilding, Bodyweight Fitness, Olympic Weightlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 25, 2024 02:39
Last Edited
Aug 06, 2024 03:28

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Wide Grip Pull-Up

3

8 reps

RPE 8

2

Push Up (Weighted)

3

8 reps

RPE 8

3

Knee Raise (Captain's Chair)

3

12 reps

RPE 7.5

4

Forward Jump

3

3 reps

RPE 8.5

5

100m Sprint

3

1 reps

RPE 10

Day 1

1

Wide Grip Pull-Up

3

8 reps

RPE 8

2

Push Up (Weighted)

3

8 reps

RPE 8

3

Knee Raise (Captain's Chair)

3

12 reps

RPE 7.5

4

Forward Jump

3

3 reps

RPE 8.5

5

100m Sprint

3

1 reps

RPE 10

Day 1

1

Wide Grip Pull-Up

3

8 reps

RPE 8

2

Push Up (Weighted)

3

8 reps

RPE 8

3

Knee Raise (Captain's Chair)

3

12 reps

RPE 7.5

4

Forward Jump

3

3 reps

RPE 8.5

5

100m Sprint

3

1 reps

RPE 10

Day 1

1

Wide Grip Pull-Up

3

8 reps

RPE 8

2

Push Up (Weighted)

3

8 reps

RPE 8

3

Knee Raise (Captain's Chair)

3

12 reps

RPE 7.5

4

Forward Jump

3

3 reps

RPE 8.5

5

100m Sprint

3

1 reps

RPE 10

Day 2

1

Zercher Squat (Barbell)

3

8 reps

RPE 8.5

2

Good Morning

3

5 reps

RPE 8

3

Box Jump

3

3 reps

RPE 9

4

Light Jog

1

20 mins

RPE 6

Day 2

1

Zercher Squat (Barbell)

3

8 reps

RPE 8.5

2

Good Morning

3

5 reps

RPE 8

3

Box Jump

3

3 reps

RPE 9

4

Light Jog

1

20 mins

RPE 6

Day 2

1

Zercher Squat (Barbell)

3

8 reps

RPE 8.5

2

Good Morning

3

5 reps

RPE 8

3

Box Jump

3

3 reps

RPE 9

4

Light Jog

1

20 mins

RPE 6

Day 2

1

Zercher Squat (Barbell)

3

8 reps

RPE 8.5

2

Good Morning

3

5 reps

RPE 8

3

Box Jump

3

3 reps

RPE 9

4

Light Jog

1

20 mins

RPE 6

Day 3

1

Stretching

1

45 mins

Day 3

1

Stretching

1

45 mins

Day 3

1

Stretching

1

45 mins

Day 3

1

Stretching

1

45 mins

Day 4

1

Dip (Weighted)

3

8 reps

RPE 7.5

2

Chin-Up (Weighted)

3

8 reps

RPE 8

3

Hanging Leg Raise

3

12 reps

RPE 7.5

4

400m Sprint

2

1 reps

RPE 10

Day 4

1

Dip (Weighted)

3

8 reps

RPE 7.5

2

Chin-Up (Weighted)

3

8 reps

RPE 8

3

Hanging Leg Raise

3

12 reps

RPE 7.5

4

400m Sprint

2

1 reps

RPE 10

Day 4

1

Dip (Weighted)

3

8 reps

RPE 7.5

2

Chin-Up (Weighted)

3

8 reps

RPE 8

3

Hanging Leg Raise

3

12 reps

RPE 7.5

4

400m Sprint

2

1 reps

RPE 10

Day 4

1

Dip (Weighted)

3

8 reps

RPE 7.5

2

Chin-Up (Weighted)

3

8 reps

RPE 8

3

Hanging Leg Raise

3

12 reps

RPE 7.5

4

400m Sprint

2

1 reps

RPE 10

Day 5

1

Front Squat (Barbell)

5

5 reps

RPE 8

2

Power Clean

4

3 reps

RPE 9

3

Superman

3

10 reps

RPE 6.5

4

Farmer's Walk (Weighted)

3

1 reps

RPE 9

Day 5

1

Front Squat (Barbell)

5

5 reps

RPE 8

2

Power Clean

4

3 reps

RPE 9

3

Superman

3

10 reps

RPE 6.5

4

Farmer's Walk (Weighted)

3

1 reps

RPE 9

Day 5

1

Front Squat (Barbell)

5

5 reps

RPE 8

2

Power Clean

4

3 reps

RPE 9

3

Superman

3

10 reps

RPE 6.5

4

Farmer's Walk (Weighted)

3

1 reps

RPE 9

Day 5

1

Front Squat (Barbell)

5

5 reps

RPE 8

2

Power Clean

4

3 reps

RPE 9

3

Superman

3

10 reps

RPE 6.5

4

Farmer's Walk (Weighted)

3

1 reps

RPE 9

Day 1

1

Wide Grip Pull-Up

3 Sets

8 Reps

@8

2

Push Up (Weighted)

3 Sets

8 Reps

@8

3

Knee Raise (Captain's Chair)

3 Sets

12 Reps

@7.5

4

Forward Jump

3 Sets

3 Reps

@8.5

5

100m Sprint

3 Sets

1 Reps

@10

Day 2

1

Zercher Squat (Barbell)

3 Sets

8 Reps

@8.5

2

Good Morning

3 Sets

5 Reps

@8

3

Box Jump

3 Sets

3 Reps

@9

4

Light Jog

1 Set

20 mins

@6

Day 3

1

Stretching

1 Set

45 mins

Day 4

1

Dip (Weighted)

3 Sets

8 Reps

@7.5

2

Chin-Up (Weighted)

3 Sets

8 Reps

@8

3

Hanging Leg Raise

3 Sets

12 Reps

@7.5

4

400m Sprint

2 Sets

1 Reps

@10

Day 5

1

Front Squat (Barbell)

5 Sets

5 Reps

@8

2

Power Clean

4 Sets

3 Reps

@9

3

Superman

3 Sets

10 Reps

@6.5

4

Farmer's Walk (Weighted)

3 Sets

1 Reps

@9