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BoostcampPNG

Ms. Pac-Man

by Colby Moore
1 athletes joined

Program Description

If you ain't first, your last.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 16, 2024 08:21
  • Last Edited
    Jun 21, 2024 01:50
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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
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Deadlift (Barbell)
1
6-8 reps
-
5
Barbell Row
1
8-12 reps
-
6
Inverted Row
1
AMRAP
-
7
Pull-Up (Bodyweight)
1
AMRAP
-
8
Hammer Curl
1
AMRAP
-
9
Bicep Curl (EZ Bar)
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Deadlift (Barbell)
1
6-8 reps
-
5
Barbell Row
1
8-12 reps
-
6
Inverted Row
1
AMRAP
-
7
Pull-Up (Bodyweight)
1
AMRAP
-
8
Hammer Curl
2
AMRAP
-
9
Bicep Curl (EZ Bar)
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Deadlift (Barbell)
1
6-8 reps
-
5
Barbell Row
1
8-12 reps
-
6
Inverted Row
2
AMRAP
-
7
Pull-Up (Bodyweight)
1
AMRAP
-
8
Hammer Curl
2
AMRAP
-
9
Bicep Curl (EZ Bar)
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Barbell Row
1
8-12 reps
-
6
Inverted Row
2
AMRAP
-
7
Pull-Up (Bodyweight)
1
AMRAP
-
8
Hammer Curl
2
AMRAP
-
9
Bicep Curl (EZ Bar)
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Good Morning
1
8-10 reps
-
5
One Arm Bent Over Row
1
8-10 reps
-
6
Inverted Row
2
AMRAP
-
7
Pull-Up (Bodyweight)
1
AMRAP
-
8
Hammer Curl
2
AMRAP
-
9
Bicep Curl (EZ Bar)
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Good Morning
1
1
8-10 reps
10-12 reps
-
-
5
One Arm Bent Over Row
1
8-10 reps
-
6
Inverted Row
2
AMRAP
-
7
Pull-Up (Bodyweight)
1
AMRAP
-
8
Hammer Curl
2
AMRAP
-
9
Bicep Curl (EZ Bar)
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Good Morning
1
1
8-10 reps
10-12 reps
-
-
5
One Arm Bent Over Row
1
8-10 reps
-
6
Inverted Row
2
AMRAP
-
7
Pull-Up (Bodyweight)
1
AMRAP
-
8
Hammer Curl
2
AMRAP
-
9
Bicep Curl (EZ Bar)
1
1
8-10 reps
10-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Good Morning
1
1
8-10 reps
10-12 reps
-
-
5
Meadow Row
1
8-10 reps
-
6
One Arm Bent Over Row
1
8-10 reps
-
7
Inverted Row
2
AMRAP
-
8
Pull-Up (Bodyweight)
1
AMRAP
-
9
Hammer Curl
2
AMRAP
-
10
Bicep Curl (EZ Bar)
1
1
8-10 reps
10-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Inverted Row
2
AMRAP
-
6
Pull-Up (Bodyweight)
1
AMRAP
-
7
Bicep Curl (EZ Bar)
1
1
8-10 reps
10-12 reps
-
-
8
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Inverted Row
2
AMRAP
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
7
Bicep Curl (EZ Bar)
1
1
8-10 reps
10-12 reps
-
-
8
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Inverted Row
2
AMRAP
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
7
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
8
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Inverted Row
2
AMRAP
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
7
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
8
Reverse Bicep Curl (EZ Bar)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
8-10 reps
-
5
Bench Press (Barbell)
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
8-10 reps
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
French Press
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
8-10 reps
-
5
Bench Press (Barbell)
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
8-10 reps
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
French Press
2
AMRAP
-
9
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
8-10 reps
-
5
Bench Press (Barbell)
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
8-10 reps
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
French Press
2
AMRAP
-
9
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
8-10 reps
-
5
Bench Press (Barbell)
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
French Press
2
AMRAP
-
9
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
8-10 reps
-
5
Spoto Press
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
JM Press
1
12-15 reps
-
9
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Spoto Press
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
JM Press
1
12-15 reps
-
9
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Spoto Press
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
JM Press
1
12-15 reps
-
9
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Spoto Press
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
JM Press
1
12-15 reps
-
9
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Bench Press (Barbell)
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
JM Press
1
12-15 reps
-
9
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Bench Press (Barbell)
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
JM Press
1
12-15 reps
-
9
French Press
1
AMRAP
-
10
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Bench Press (Barbell)
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
JM Press
1
12-15 reps
-
9
French Press
2
AMRAP
-
10
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Bench Press (Barbell)
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
JM Press
1
12-15 reps
-
9
French Press
3
AMRAP
-
10
Push Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Squat (Barbell)
1
8-10 reps
-
6
Leg Extension
1
8-10 reps
-
7
Walking Lunge (Dumbbell)
1
AMRAP
-
8
Forward Jump
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Squat (Barbell)
1
8-10 reps
-
6
Leg Extension
2
8-10 reps
-
7
Walking Lunge (Dumbbell)
1
AMRAP
-
8
Forward Jump
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Squat (Barbell)
1
8-10 reps
-
6
Leg Extension
2
8-10 reps
-
7
Walking Lunge (Dumbbell)
1
AMRAP
-
8
Forward Jump
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Squat (Barbell)
1
8-10 reps
-
6
Leg Extension
2
8-10 reps
-
7
Walking Lunge (Dumbbell)
2
AMRAP
-
8
Forward Jump
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Box Squat (Barbell)
1
8-10 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
7
Leg Extension
2
8-10 reps
-
8
Forward Jump
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Box Squat (Barbell)
1
8-10 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
7
Leg Extension
2
8-10 reps
-
8
Forward Jump
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Box Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
7
Leg Extension
2
8-10 reps
-
8
Forward Jump
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5
Box Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
7
Leg Extension
2
8-10 reps
-
8
Forward Jump
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Squat (Barbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Leg Extension
2
8-10 reps
-
7
Walking Lunge (Dumbbell)
1
AMRAP
-
8
Forward Jump
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Squat (Barbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
2
8-10 reps
-
8
Forward Jump
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Squat (Barbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
7
Leg Extension
2
8-10 reps
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
9
Forward Jump
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
2
8-10 reps
10-12 reps
-
-
5
Squat (Barbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
7
Leg Extension
3
8-10 reps
-
8
Forward Jump
2
6 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Hanging Leg Raise
1 Set
AMRAP
-
2
Hanging Toes To Bar
1 Set
AMRAP
-
3
Dead Hang
1 Set
1 mins
-
4
Push Press (Barbell)
1 Set
8-10 Reps
-
5
Bench Press (Barbell)
1 Set
8-10 Reps
-
6
Bench Press (Wide Grip)
1 Set
8-10 Reps
-
7
Incline Bench Press (Barbell)
1 Set
8-10 Reps
-
8
French Press
1 Set
AMRAP
-
9
Push Up
1 Set
AMRAP
-
Day 3
1
Hanging Leg Raise
1 Set
AMRAP
-
2
Hanging Toes To Bar
1 Set
AMRAP
-
3
Dead Hang
1 Set
1 mins
-
4
Lying Leg Curl
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
5
Squat (Barbell)
1 Set
8-10 Reps
-
6
Leg Extension
1 Set
8-10 Reps
-
7
Walking Lunge (Dumbbell)
1 Set
AMRAP
-
8
Forward Jump
1 Set
6 Reps
-
Day 1
1
Hanging Leg Raise
1 Set
AMRAP
-
2
Hanging Toes To Bar
1 Set
AMRAP
-
3
Dead Hang
1 Set
1 mins
-
4
Deadlift (Barbell)
1 Set
6-8 Reps
-
5
Barbell Row
1 Set
8-12 Reps
-
6
Inverted Row
1 Set
AMRAP
-
7
Pull-Up (Bodyweight)
1 Set
AMRAP
-
8
Hammer Curl
1 Set
AMRAP
-
9
Bicep Curl (EZ Bar)
1 Set
8-10 Reps
-