Program Description
Gojo Satoru - The strongest sorcerer of today. Strength, Speed, Endurance. Those are what it takes to become the honored one. Let's dive deep into this 12-week athletic training at-home program. Duration: 60 minutes || 5 days/week Days recommended: Monday, Tuesday, Wednesday, Friday and Saturday. Rest between exercises: 60-90 seconds is recommended. Effort Level: As much as possible, break your limit. Equipment: Home workout (Pull up tower, Jump Ropes) Progressive Overload Guide: • Week 1 - 4: +1 rep/5 seconds every 2 weeks • Week 5 - 8: +1 rep/5 seconds every week • Week 9 - 12: +2 reps/10 seconds every week. Warm-up: • Jump Ropes: 100 jumps • World Greatest's stretch: 10 reps/side • Arm Circles: 30 reps • Hamstring sweep: 20 reps Let's go.
Program Overview
- LevelIntermediate
- GoalAthletics, Muscle & Sculpting, Bodybuilding
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 15, 2024 10:57
- Last EditedJan 20, 2025 01:49
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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
1A
Deficit Push Up
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Skull Crusher (Bodyweight)
3
12 reps
RPE 8
3A
Hanging Leg Raise
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4
Dead Hang
3
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Skull Crusher (Bodyweight)
3
12 reps
RPE 8
3A
Hanging Leg Raise
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4
Dead Hang
3
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Skull Crusher (Bodyweight)
3
12 reps
RPE 8
3A
Hanging Leg Raise
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4
Dead Hang
3
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Skull Crusher (Bodyweight)
3
12 reps
RPE 8
3A
Hanging Leg Raise
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4
Dead Hang
3
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Skull Crusher (Bodyweight)
3
12 reps
RPE 8
3A
Hanging Leg Raise
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4
Dead Hang
3
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Archer Push-Ups
2
2
AMRAP
AMRAP
RPE 8
RPE 10
1B
Wide Grip Pull-Up
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Dead Hang
3
0.75 mins
RPE 8
3A
Hanging Leg Raise
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
4B
Skull Crusher (Bodyweight)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Archer Push-Ups
2
2
AMRAP
AMRAP
RPE 8
RPE 10
1B
Wide Grip Pull-Up
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Dead Hang
3
0.75 mins
RPE 8
3A
Hanging Leg Raise
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
4B
Skull Crusher (Bodyweight)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Archer Push-Ups
2
2
AMRAP
AMRAP
RPE 8
RPE 10
1B
Wide Grip Pull-Up
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Dead Hang
3
0.75 mins
RPE 8
3A
Hanging Leg Raise
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
4B
Skull Crusher (Bodyweight)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Archer Push-Ups
2
2
AMRAP
AMRAP
RPE 8
RPE 10
1B
Wide Grip Pull-Up
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Dead Hang
3
0.75 mins
RPE 8
3A
Hanging Leg Raise
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
4B
Skull Crusher (Bodyweight)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Archer Push-Ups
2
2
AMRAP
AMRAP
RPE 8
RPE 10
1B
Wide Grip Pull-Up
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Dead Hang
3
0.75 mins
RPE 8
3A
Hanging Leg Raise
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
4B
Skull Crusher (Bodyweight)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Archer Push-Ups
2
2
AMRAP
AMRAP
RPE 8
RPE 10
1B
Wide Grip Pull-Up
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Dead Hang
3
0.75 mins
RPE 8
3A
Hanging Leg Raise
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
4B
Skull Crusher (Bodyweight)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Archer Push-Ups
2
2
AMRAP
AMRAP
RPE 8
RPE 10
1B
Wide Grip Pull-Up
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Dead Hang
3
0.75 mins
RPE 8
3A
Hanging Leg Raise
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
4B
Skull Crusher (Bodyweight)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Nordic Curl
3
12 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Nordic Curl
3
12 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Nordic Curl
3
12 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Nordic Curl
3
12 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Nordic Curl
3
12 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Nordic Curl
3
12 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Nordic Curl
3
12 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Nordic Curl
3
12 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Nordic Curl
3
12 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Nordic Curl
3
12 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Nordic Curl
3
12 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Nordic Curl
3
12 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Bear Crawl
5
30 reps
RPE 8
3B
Walkout Plank
5
8 reps
RPE 8
3C
Jump Rope
5
50 reps
RPE 8
4A
Single Leg Calf Raise
3
20 reps
RPE 8
4B
Anterior Tib Raises
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Bear Crawl
5
30 reps
RPE 8
3B
Walkout Plank
5
8 reps
RPE 8
3C
Jump Rope
5
50 reps
RPE 8
4A
Single Leg Calf Raise
3
20 reps
RPE 8
4B
Anterior Tib Raises
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Bear Crawl
5
30 reps
RPE 8
3B
Walkout Plank
5
8 reps
RPE 8
3C
Jump Rope
5
50 reps
RPE 8
4A
Single Leg Calf Raise
3
20 reps
RPE 8
4B
Anterior Tib Raises
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Bear Crawl
5
30 reps
RPE 8
3B
Walkout Plank
5
8 reps
RPE 8
3C
Jump Rope
5
50 reps
RPE 8
4A
Single Leg Calf Raise
3
20 reps
RPE 8
4B
Anterior Tib Raises
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Bear Crawl
5
30 reps
RPE 8
3B
Walkout Plank
5
8 reps
RPE 8
3C
Jump Rope
5
50 reps
RPE 8
4A
Single Leg Calf Raise
3
20 reps
RPE 8
4B
Anterior Tib Raises
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Bear Crawl
5
30 reps
RPE 8
3B
Walkout Plank
5
8 reps
RPE 8
3C
Jump Rope
5
50 reps
RPE 8
4A
Single Leg Calf Raise
3
20 reps
RPE 8
4B
Anterior Tib Raises
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Bear Crawl
5
30 reps
RPE 8
3B
Walkout Plank
5
8 reps
RPE 8
3C
Jump Rope
5
50 reps
RPE 8
4A
Single Leg Calf Raise
3
20 reps
RPE 8
4B
Anterior Tib Raises
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Bear Crawl
5
30 reps
RPE 8
3B
Walkout Plank
5
8 reps
RPE 8
3C
Jump Rope
5
50 reps
RPE 8
4A
Single Leg Calf Raise
3
20 reps
RPE 8
4B
Anterior Tib Raises
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Bear Crawl
5
30 reps
RPE 8
3B
Walkout Plank
5
8 reps
RPE 8
3C
Jump Rope
5
50 reps
RPE 8
4A
Single Leg Calf Raise
3
20 reps
RPE 8
4B
Anterior Tib Raises
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Bear Crawl
5
30 reps
RPE 8
3B
Walkout Plank
5
8 reps
RPE 8
3C
Jump Rope
5
50 reps
RPE 8
4A
Single Leg Calf Raise
3
20 reps
RPE 8
4B
Anterior Tib Raises
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Bear Crawl
5
30 reps
RPE 8
3B
Walkout Plank
5
8 reps
RPE 8
3C
Jump Rope
5
50 reps
RPE 8
4A
Single Leg Calf Raise
3
20 reps
RPE 8
4B
Anterior Tib Raises
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Bear Crawl
5
30 reps
RPE 8
3B
Walkout Plank
5
8 reps
RPE 8
3C
Jump Rope
5
50 reps
RPE 8
4A
Single Leg Calf Raise
3
20 reps
RPE 8
4B
Anterior Tib Raises
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Dip (Bodyweight)
3
18 reps
RPE 8
3
Dead Hang
3
0.75 mins
RPE 8
4A
Hanging Leg Raise
4
10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Dip (Bodyweight)
3
18 reps
RPE 8
3
Dead Hang
3
0.75 mins
RPE 8
4A
Hanging Leg Raise
4
10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Dip (Bodyweight)
3
18 reps
RPE 8
3
Dead Hang
3
0.75 mins
RPE 8
4A
Hanging Leg Raise
4
10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Dip (Bodyweight)
3
18 reps
RPE 8
3
Dead Hang
3
0.75 mins
RPE 8
4A
Hanging Leg Raise
4
10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
2B
Dip (Bodyweight)
3
18 reps
RPE 8
3
Dead Hang
3
0.75 mins
RPE 8
4A
Hanging Leg Raise
4
10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Archer Push-Ups
2
2
AMRAP
AMRAP
RPE 8
RPE 10
1B
Wide Grip Pull-Up
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Dead Hang
3
0.75 mins
RPE 8
3A
Hanging Leg Raise
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
4B
Skull Crusher (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Archer Push-Ups
2
2
AMRAP
AMRAP
RPE 8
RPE 10
1B
Wide Grip Pull-Up
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Dead Hang
3
0.75 mins
RPE 8
3A
Hanging Leg Raise
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
4B
Skull Crusher (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Archer Push-Ups
2
2
AMRAP
AMRAP
RPE 8
RPE 10
1B
Wide Grip Pull-Up
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Dead Hang
3
0.75 mins
RPE 8
3A
Hanging Leg Raise
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
4B
Skull Crusher (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Archer Push-Ups
2
2
AMRAP
AMRAP
RPE 8
RPE 10
1B
Wide Grip Pull-Up
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Dead Hang
3
0.75 mins
RPE 8
3A
Hanging Leg Raise
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
4B
Skull Crusher (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Archer Push-Ups
2
2
AMRAP
AMRAP
RPE 8
RPE 10
1B
Wide Grip Pull-Up
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Dead Hang
3
0.75 mins
RPE 8
3A
Hanging Leg Raise
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
4B
Skull Crusher (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Archer Push-Ups
2
2
AMRAP
AMRAP
RPE 8
RPE 10
1B
Wide Grip Pull-Up
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Dead Hang
3
0.75 mins
RPE 8
3A
Hanging Leg Raise
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
4B
Skull Crusher (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Archer Push-Ups
2
2
AMRAP
AMRAP
RPE 8
RPE 10
1B
Wide Grip Pull-Up
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Dead Hang
3
0.75 mins
RPE 8
3A
Hanging Leg Raise
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4A
Chin-Up (Bodyweight)
3
10 reps
RPE 8
4B
Skull Crusher (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Reverse Nordic Curl
3
10 reps
RPE 8
3B
Hamstring Curl
3
15 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Reverse Nordic Curl
3
10 reps
RPE 8
3B
Hamstring Curl
3
15 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Reverse Nordic Curl
3
10 reps
RPE 8
3B
Hamstring Curl
3
15 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Reverse Nordic Curl
3
10 reps
RPE 8
3B
Hamstring Curl
3
15 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Reverse Nordic Curl
3
10 reps
RPE 8
3B
Hamstring Curl
3
15 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Reverse Nordic Curl
3
10 reps
RPE 8
3B
Hamstring Curl
3
15 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Reverse Nordic Curl
3
10 reps
RPE 8
3B
Hamstring Curl
3
15 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Reverse Nordic Curl
3
10 reps
RPE 8
3B
Hamstring Curl
3
15 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Reverse Nordic Curl
3
10 reps
RPE 8
3B
Hamstring Curl
3
15 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Reverse Nordic Curl
3
10 reps
RPE 8
3B
Hamstring Curl
3
15 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Reverse Nordic Curl
3
10 reps
RPE 8
3B
Hamstring Curl
3
15 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
1 mins
RPE 8
2A
Jump Squat
3
10 reps
RPE 8
2B
Lateral Jump
3
12 reps
RPE 8
2C
Forward Jump
3
5 reps
RPE 8
3A
Reverse Nordic Curl
3
10 reps
RPE 8
3B
Hamstring Curl
3
15 reps
RPE 8
4
Copenhagen Plank
3
0.5 mins
RPE 8
Week 1
1 / 12 Weeks
Day 1
1A
Deficit Push Up1 Set
1 Set
2 Sets
AMRAP
AMRAP
AMRAP
@8
@9
@10
1B
Pull-Up (Bodyweight)1 Set
1 Set
2 Sets
AMRAP
AMRAP
AMRAP
@8
@9
@10
2A
Chin-Up (Bodyweight)3 Sets
10 Reps
@8
2B
Skull Crusher (Bodyweight)3 Sets
12 Reps
@8
3A
Hanging Leg Raise4 Sets
10 Reps
@8
3B
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
@8
4
Dead Hang3 Sets
0.75 mins
@8
Day 2
1
Shadow Boxing5 Sets
1 mins
@8
2A
Jump Squat3 Sets
10 Reps
@8
2B
Lateral Jump3 Sets
12 Reps
@8
2C
Forward Jump3 Sets
5 Reps
@8
3A
Sissy Squat3 Sets
AMRAP
@8
3B
Nordic Curl3 Sets
12 Reps
@8
4
Copenhagen Plank3 Sets
0.5 mins
@8
Day 3
1
Deficit Push Up1 Set
2 Sets
AMRAP
AMRAP
@8
@10
2A
Chin-Up (Bodyweight)3 Sets
10 Reps
@8
2B
Lateral Raise (Dumbbell)3 Sets
12 Reps
@8
3A
Bear Crawl5 Sets
30 Reps
@8
3B
Walkout Plank5 Sets
8 Reps
@8
3C
Jump Rope5 Sets
50 Reps
@8
4A
Single Leg Calf Raise3 Sets
20 Reps
@8
4B
Anterior Tib Raises3 Sets
15 Reps
@8
Day 4
1A
Deficit Push Up1 Set
1 Set
2 Sets
AMRAP
AMRAP
AMRAP
@8
@9
@10
1B
Pull-Up (Bodyweight)1 Set
1 Set
2 Sets
AMRAP
AMRAP
AMRAP
@8
@9
@10
2A
Chin-Up (Bodyweight)3 Sets
10 Reps
@8
2B
Dip (Bodyweight)3 Sets
18 Reps
@8
3
Dead Hang3 Sets
0.75 mins
@8
4A
Hanging Leg Raise4 Sets
10 Reps
@8
4B
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
@8
Day 5
1
Shadow Boxing5 Sets
1 mins
@8
2A
Jump Squat3 Sets
10 Reps
@8
2B
Lateral Jump3 Sets
12 Reps
@8
2C
Forward Jump3 Sets
5 Reps
@8
3A
Reverse Nordic Curl3 Sets
10 Reps
@8
3B
Hamstring Curl3 Sets
15 Reps
@8
4
Copenhagen Plank3 Sets
0.5 mins
@8