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BoostcampPNG

OG Vibez Training Sceduale

by OG V.
3 athletes joined

Program Description

Ready for battle

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 18, 2024 12:09
  • Last Edited
    Jul 05, 2024 08:25
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Run
1
20 mins
3
Jump Rope
1
5 mins
4
Shadow Kick Boxing
1
5 mins
5
Jabs
1
1
50 reps
6
Cross
1
50 reps
7
Left Hook
1
50 reps
8
Right Hook
1
50 reps
9
Left Uppercut
1
50 reps
10
Right Uppercut
1
50 reps
11
Lowkick
1
12
Lowkick (right)
1
50 reps
13
Lowkick (left)
1
50 reps
14
Body Kick (left)
1
50 reps
15
Bodykick (right)
1
50 reps
16
Highkicks (both Legs)
1
100 reps
17
Teeps (Both Legs)
1
100 reps
18
Push Up
1
3 mins
19
Pull-Up (Bodyweight)
1
3 mins
20
Squat (Bodyweight)
1
21
Sit Up
1
100 reps
22
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Run
1
20 mins
3
Jump Rope
1
5 mins
4
Shadow Kick Boxing
1
5 mins
5
Jabs
1
1
50 reps
6
Cross
1
50 reps
7
Left Hook
1
50 reps
8
Right Hook
1
50 reps
9
Left Uppercut
1
50 reps
10
Right Uppercut
1
50 reps
11
Lowkick
1
12
Lowkick (right)
1
50 reps
13
Lowkick (left)
1
50 reps
14
Body Kick (left)
1
50 reps
15
Bodykick (right)
1
50 reps
16
Highkicks (both Legs)
1
100 reps
17
Teeps (Both Legs)
1
100 reps
18
Push Up
1
3 mins
19
Pull-Up (Bodyweight)
1
3 mins
20
Squat (Bodyweight)
1
21
Sit Up
1
100 reps
22
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Run
1
20 mins
3
Jump Rope
1
5 mins
4
Shadow Kick Boxing
1
5 mins
5
Jabs
1
1
50 reps
6
Cross
1
50 reps
7
Left Hook
1
50 reps
8
Right Hook
1
50 reps
9
Left Uppercut
1
50 reps
10
Right Uppercut
1
50 reps
11
Lowkick
1
12
Lowkick (right)
1
50 reps
13
Lowkick (left)
1
50 reps
14
Body Kick (left)
1
50 reps
15
Bodykick (right)
1
50 reps
16
Highkicks (both Legs)
1
100 reps
17
Teeps (Both Legs)
1
100 reps
18
Push Up
1
3 mins
19
Pull-Up (Bodyweight)
1
3 mins
20
Squat (Bodyweight)
1
21
Sit Up
1
100 reps
22
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Run
1
20 mins
3
Jump Rope
1
5 mins
4
Shadow Kick Boxing
1
5 mins
5
Jabs
1
1
50 reps
6
Cross
1
50 reps
7
Left Hook
1
50 reps
8
Right Hook
1
50 reps
9
Left Uppercut
1
50 reps
10
Right Uppercut
1
50 reps
11
Lowkick
1
12
Lowkick (right)
1
50 reps
13
Lowkick (left)
1
50 reps
14
Body Kick (left)
1
50 reps
15
Bodykick (right)
1
50 reps
16
Highkicks (both Legs)
1
100 reps
17
Teeps (Both Legs)
1
100 reps
18
Push Up
1
3 mins
19
Pull-Up (Bodyweight)
1
3 mins
20
Squat (Bodyweight)
1
21
Sit Up
1
100 reps
22
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Jump Rope
1
3 mins
3
Ab Wheel
3
10 reps
4
Tempo Deadlift
1
1
1
15 reps
10 reps
6 reps
5
Incline Bench Press (Barbell)
1
1
1
15 reps
10 reps
6 reps
6
Hay Bailers
3
15 reps
7
Landmine Press
3
15 reps
8
Dumbell Punch
3
50 reps
9
Kettlebell Swing
3
15 reps
10
Pull-Up (Bodyweight)
3
15 reps
11
Hanging Toes To Bar
3
10 reps
12
Punch And Kicks With Resistancebands
1
5 mins
13
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Jump Rope
1
3 mins
3
Ab Wheel
3
10 reps
4
Squat (Barbell)
4
12 reps
5
Tempo Deadlift
1
1
1
15 reps
10 reps
6 reps
6
Incline Bench Press (Barbell)
1
1
1
15 reps
10 reps
6 reps
7
Hay Bailers
3
15 reps
8
Landmine Press
3
15 reps
9
Dumbell Punch
3
50 reps
10
Kettlebell Swing
3
15 reps
11
Pull-Up (Bodyweight)
3
15 reps
12
Hanging Toes To Bar
3
10 reps
13
Punch And Kicks With Resistancebands
1
5 mins
14
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Jump Rope
1
3 mins
3
Ab Wheel
3
10 reps
4
Tempo Deadlift
1
1
1
15 reps
10 reps
6 reps
5
Incline Bench Press (Barbell)
1
1
1
15 reps
10 reps
6 reps
6
Hay Bailers
3
15 reps
7
Landmine Press
3
15 reps
8
Dumbell Punch
3
50 reps
9
Kettlebell Swing
3
15 reps
10
Pull-Up (Bodyweight)
3
15 reps
11
Hanging Toes To Bar
3
10 reps
12
Punch And Kicks With Resistancebands
1
5 mins
13
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Jump Rope
1
3 mins
3
Ab Wheel
3
10 reps
4
Tempo Deadlift
1
1
1
15 reps
10 reps
6 reps
5
Incline Bench Press (Barbell)
1
1
1
15 reps
10 reps
6 reps
6
Hay Bailers
3
15 reps
7
Landmine Press
3
15 reps
8
Dumbell Punch
3
50 reps
9
Kettlebell Swing
3
15 reps
10
Pull-Up (Bodyweight)
3
15 reps
11
Hanging Toes To Bar
3
10 reps
12
Punch And Kicks With Resistancebands
1
5 mins
13
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
20 mins
3
Jump Rope
1
5 mins
4
Shadow Kick Boxing
3
3 mins
5
Pads Work
4
3 mins
6
Kick pads
4
3 mins
7
Heavy Bag
4
3 mins
8
Knees
1
150 reps
9
Teeps
1
150 reps
10
Clinching
1
5 mins
11
Sparring
5
3 mins
12
Sit Up
1
250 reps
13
Push Up
1
14
Pull-Up (Bodyweight)
1
15
Squat (Bodyweight)
1
16
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
20 mins
3
Jump Rope
1
5 mins
4
Shadow Kick Boxing
3
3 mins
5
Pads Work
4
3 mins
6
Kick pads
4
3 mins
7
Heavy Bag
4
3 mins
8
Knees
1
150 reps
9
Teeps
1
150 reps
10
Clinching
1
5 mins
11
Sparring
5
3 mins
12
Sit Up
1
250 reps
13
Push Up
1
14
Pull-Up (Bodyweight)
1
15
Squat (Bodyweight)
1
16
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
20 mins
3
Jump Rope
1
5 mins
4
Shadow Kick Boxing
3
3 mins
5
Pads Work
4
3 mins
6
Kick pads
4
3 mins
7
Heavy Bag
4
3 mins
8
Knees
1
150 reps
9
Teeps
1
150 reps
10
Clinching
1
5 mins
11
Sparring
5
3 mins
12
Sit Up
1
250 reps
13
Push Up
1
14
Pull-Up (Bodyweight)
1
15
Squat (Bodyweight)
1
16
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
20 mins
3
Jump Rope
1
5 mins
4
Shadow Kick Boxing
3
3 mins
5
Pads Work
4
3 mins
6
Kick pads
4
3 mins
7
Heavy Bag
4
3 mins
8
Knees
1
150 reps
9
Teeps
1
150 reps
10
Clinching
1
5 mins
11
Sparring
5
3 mins
12
Sit Up
1
250 reps
13
Push Up
1
14
Pull-Up (Bodyweight)
1
15
Squat (Bodyweight)
1
16
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Jump Rope
1
5 mins
3
Shadow Kick Boxing
1
5 mins
4
Sit Up
5
50 reps
5
Plank
1
3 mins
6
Side Plank
2
1.5 mins
7
Hanging Toes To Bar
3
10 reps
8
Wrist Curls
4
10 reps
9
Ring Push Up
4
10 reps
10
Pull-Up (Bodyweight)
4
10 reps
11
Handstand
4
10 reps
12
Box Jump
4
1
15 reps
13
Dip (Bodyweight)
4
15 reps
14
Punches
1
150 reps
15
Kicks
1
150 reps
16
Shadow Kick Boxing
1
5 mins
17
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Jump Rope
1
5 mins
3
Shadow Kick Boxing
1
5 mins
4
Sit Up
5
50 reps
5
Plank
1
3 mins
6
Side Plank
2
1.5 mins
7
Hanging Toes To Bar
3
10 reps
8
Wrist Curls
4
10 reps
9
Ring Push Up
4
10 reps
10
Pull-Up (Bodyweight)
4
10 reps
11
Handstand
4
10 reps
12
Box Jump
4
1
15 reps
13
Dip (Bodyweight)
4
15 reps
14
Punches
1
150 reps
15
Kicks
1
150 reps
16
Shadow Kick Boxing
1
5 mins
17
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Jump Rope
1
5 mins
3
Shadow Kick Boxing
1
5 mins
4
Sit Up
5
50 reps
5
Plank
1
3 mins
6
Side Plank
2
1.5 mins
7
Hanging Toes To Bar
3
10 reps
8
Wrist Curls
4
10 reps
9
Ring Push Up
4
10 reps
10
Pull-Up (Bodyweight)
4
10 reps
11
Handstand
4
10 reps
12
Box Jump
4
1
15 reps
13
Dip (Bodyweight)
4
15 reps
14
Punches
1
150 reps
15
Kicks
1
150 reps
16
Shadow Kick Boxing
1
5 mins
17
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Jump Rope
1
5 mins
3
Shadow Kick Boxing
1
5 mins
4
Sit Up
5
50 reps
5
Plank
1
3 mins
6
Side Plank
2
1.5 mins
7
Hanging Toes To Bar
3
10 reps
8
Wrist Curls
4
10 reps
9
Ring Push Up
4
10 reps
10
Pull-Up (Bodyweight)
4
10 reps
11
Handstand
4
10 reps
12
Box Jump
4
1
15 reps
13
Dip (Bodyweight)
4
15 reps
14
Punches
1
150 reps
15
Kicks
1
150 reps
16
Shadow Kick Boxing
1
5 mins
17
Stretching
1
5 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Shadow Kick Boxing
1
3 mins
3
Jump Rope
1
2 mins
4
Muay Thai Combinations
10
3 mins
5
Sparring
5
2 mins
6
Push Up
1
100 reps
7
Pull-Up (Bodyweight)
1
50 reps
8
Squat (Bodyweight)
1
75 reps
9
Sit Up
1
150 reps
10
Stretching
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Shadow Kick Boxing
1
3 mins
3
Jump Rope
1
2 mins
4
Muay Thai Combinations
10
3 mins
5
Sparring
5
2 mins
6
Push Up
1
100 reps
7
Pull-Up (Bodyweight)
1
50 reps
8
Squat (Bodyweight)
1
75 reps
9
Sit Up
1
150 reps
10
Stretching
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Shadow Kick Boxing
1
3 mins
3
Jump Rope
1
2 mins
4
Muay Thai Combinations
10
3 mins
5
Sparring
5
2 mins
6
Push Up
1
100 reps
7
Pull-Up (Bodyweight)
1
50 reps
8
Squat (Bodyweight)
1
75 reps
9
Sit Up
1
150 reps
10
Stretching
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Shadow Kick Boxing
1
3 mins
3
Jump Rope
1
2 mins
4
Muay Thai Combinations
10
3 mins
5
Sparring
5
2 mins
6
Push Up
1
100 reps
7
Pull-Up (Bodyweight)
1
50 reps
8
Squat (Bodyweight)
1
75 reps
9
Sit Up
1
150 reps
10
Stretching
1
Week 1
1 / 4 Weeks
Day 2
1
Stretching
1 Set
5 mins
2
Jump Rope
1 Set
3 mins
3
Ab Wheel
3 Sets
10 Reps
4
Tempo Deadlift
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
5
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
6
Hay Bailers
3 Sets
15 Reps
7
Landmine Press
3 Sets
15 Reps
8
Dumbell Punch
3 Sets
50 Reps
9
Kettlebell Swing
3 Sets
15 Reps
10
Pull-Up (Bodyweight)
3 Sets
15 Reps
11
Hanging Toes To Bar
3 Sets
10 Reps
12
Punch And Kicks With Resistancebands
1 Set
5 mins
13
Stretching
1 Set
5 mins
Day 3
1
Stretching
1 Set
5 mins
2
Run
1 Set
20 mins
3
Jump Rope
1 Set
5 mins
4
Shadow Kick Boxing
3 Sets
3 mins
5
Pads Work
4 Sets
3 mins
6
Kick pads
4 Sets
3 mins
7
Heavy Bag
4 Sets
3 mins
8
Knees
1 Set
150 Reps
9
Teeps
1 Set
150 Reps
10
Clinching
1 Set
5 mins
11
Sparring
5 Sets
3 mins
12
Sit Up
1 Set
250 Reps
13
Push Up
1 Set
14
Pull-Up (Bodyweight)
1 Set
15
Squat (Bodyweight)
1 Set
16
Stretching
1 Set
5 mins
Day 4
1
Stretching
1 Set
10 mins
2
Jump Rope
1 Set
5 mins
3
Shadow Kick Boxing
1 Set
5 mins
4
Sit Up
5 Sets
50 Reps
5
Plank
1 Set
3 mins
6
Side Plank
2 Sets
1.5 mins
7
Hanging Toes To Bar
3 Sets
10 Reps
8
Wrist Curls
4 Sets
10 Reps
9
Ring Push Up
4 Sets
10 Reps
10
Pull-Up (Bodyweight)
4 Sets
10 Reps
11
Handstand
4 Sets
10 Reps
12
Box Jump
4 Sets
1 Set
15 Reps
13
Dip (Bodyweight)
4 Sets
15 Reps
14
Punches
1 Set
150 Reps
15
Kicks
1 Set
150 Reps
16
Shadow Kick Boxing
1 Set
5 mins
17
Stretching
1 Set
5 mins
Day 1
1
Stretching
1 Set
10 mins
2
Run
1 Set
20 mins
3
Jump Rope
1 Set
5 mins
4
Shadow Kick Boxing
1 Set
5 mins
5
Jabs
1 Set
1 Set
50 Reps
6
Cross
1 Set
50 Reps
7
Left Hook
1 Set
50 Reps
8
Right Hook
1 Set
50 Reps
9
Left Uppercut
1 Set
50 Reps
10
Right Uppercut
1 Set
50 Reps
11
Lowkick
1 Set
12
Lowkick (right)
1 Set
50 Reps
13
Lowkick (left)
1 Set
50 Reps
14
Body Kick (left)
1 Set
50 Reps
15
Bodykick (right)
1 Set
50 Reps
16
Highkicks (both Legs)
1 Set
100 Reps
17
Teeps (Both Legs)
1 Set
100 Reps
18
Push Up
1 Set
3 mins
19
Pull-Up (Bodyweight)
1 Set
3 mins
20
Squat (Bodyweight)
1 Set
21
Sit Up
1 Set
100 Reps
22
Stretching
1 Set
5 mins
Day 5
1
Stretching
1 Set
5 mins
2
Shadow Kick Boxing
1 Set
3 mins
3
Jump Rope
1 Set
2 mins
4
Muay Thai Combinations
10 Sets
3 mins
5
Sparring
5 Sets
2 mins
6
Push Up
1 Set
100 Reps
7
Pull-Up (Bodyweight)
1 Set
50 Reps
8
Squat (Bodyweight)
1 Set
75 Reps
9
Sit Up
1 Set
150 Reps
10
Stretching
1 Set