Program Description
Build muscle while having an emphasis on Strength, Mobility, and Agility.
Program Overview
- LevelNovice
- GoalBodyweight Fitness, Powerbuilding, Athletics
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJul 10, 2024 06:49
- Last EditedSep 09, 2024 08:00
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
Jump Rope
1
7-10 mins
1B
Band Pull Apart
1
3-5 mins
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Hamstring Curl
3
8-12 reps
3A
Walking Lunge
2
40-60 reps
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
4
Kettlebell Swing
2
AMRAP
5
Abs Crunch (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
1B
Band Pull Apart
1
3-5 mins
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Hamstring Curl
3
8-12 reps
3A
Walking Lunge
2
40-60 reps
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
4
Kettlebell Swing
2
AMRAP
5
Abs Crunch (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
1B
Band Pull Apart
1
3-5 mins
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Hamstring Curl
3
8-12 reps
3A
Walking Lunge
2
40-60 reps
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
4
Kettlebell Swing
2
AMRAP
5
Abs Crunch (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
1B
Band Pull Apart
1
3-5 mins
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Hamstring Curl
3
8-12 reps
3A
Walking Lunge
2
40-60 reps
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
4
Kettlebell Swing
2
AMRAP
5
Abs Crunch (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
1B
Band Pull Apart
1
3-5 mins
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Hamstring Curl
3
8-12 reps
3A
Walking Lunge
2
40-60 reps
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
4
Kettlebell Swing
2
AMRAP
5
Abs Crunch (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
1B
Band Pull Apart
1
3-5 mins
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Hamstring Curl
3
8-12 reps
3A
Walking Lunge
2
40-60 reps
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
4
Kettlebell Swing
2
AMRAP
5
Abs Crunch (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
1B
Band Pull Apart
1
3-5 mins
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Hamstring Curl
3
8-12 reps
3A
Walking Lunge
2
40-60 reps
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
4
Kettlebell Swing
2
AMRAP
5
Abs Crunch (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
1B
Band Pull Apart
1
3-5 mins
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Hamstring Curl
3
8-12 reps
3A
Walking Lunge
2
40-60 reps
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
4
Kettlebell Swing
2
AMRAP
5
Abs Crunch (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
1B
Band Pull Apart
1
3-5 mins
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Hamstring Curl
3
8-12 reps
3A
Walking Lunge
2
40-60 reps
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
4
Kettlebell Swing
2
AMRAP
5
Abs Crunch (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
1B
Band Pull Apart
1
3-5 mins
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Hamstring Curl
3
8-12 reps
3A
Walking Lunge
2
40-60 reps
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
4
Kettlebell Swing
2
AMRAP
5
Abs Crunch (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
1B
Band Pull Apart
1
3-5 mins
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Hamstring Curl
3
8-12 reps
3A
Walking Lunge
2
40-60 reps
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
4
Kettlebell Swing
2
AMRAP
5
Abs Crunch (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
1B
Band Pull Apart
1
3-5 mins
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Hamstring Curl
3
8-12 reps
3A
Walking Lunge
2
40-60 reps
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
4
Kettlebell Swing
2
AMRAP
5
Abs Crunch (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
AMRAP
3A
Push Up (Weighted)
3
5-8 reps
3B
Pike Push Up
3
8-12 reps
4
handstand hold
2
1 mins
5
Dip (Bodyweight)
3
12-15 reps
6
Abs Crunch (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
AMRAP
3A
Push Up (Weighted)
3
5-8 reps
3B
Pike Push Up
3
8-12 reps
4
handstand hold
2
1 mins
5
Dip (Bodyweight)
3
12-15 reps
6
Abs Crunch (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
AMRAP
3A
Push Up (Weighted)
3
5-8 reps
3B
Pike Push Up
3
8-12 reps
4
handstand hold
2
1 mins
5
Dip (Bodyweight)
3
12-15 reps
6
Abs Crunch (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
AMRAP
3A
Push Up (Weighted)
3
5-8 reps
3B
Pike Push Up
3
8-12 reps
4
handstand hold
2
1 mins
5
Dip (Bodyweight)
3
12-15 reps
6
Abs Crunch (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
AMRAP
3A
Push Up (Weighted)
3
5-8 reps
3B
Pike Push Up
3
8-12 reps
4
handstand hold
2
1 mins
5
Dip (Bodyweight)
3
12-15 reps
6
Abs Crunch (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
AMRAP
3A
Push Up (Weighted)
3
5-8 reps
3B
Pike Push Up
3
8-12 reps
4
handstand hold
2
1 mins
5
Dip (Bodyweight)
3
12-15 reps
6
Abs Crunch (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
AMRAP
3A
Push Up (Weighted)
3
5-8 reps
3B
Pike Push Up
3
8-12 reps
4
handstand hold
2
1 mins
5
Dip (Bodyweight)
3
12-15 reps
6
Abs Crunch (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
AMRAP
3A
Push Up (Weighted)
3
5-8 reps
3B
Pike Push Up
3
8-12 reps
4
handstand hold
2
1 mins
5
Dip (Bodyweight)
3
12-15 reps
6
Abs Crunch (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
AMRAP
3A
Push Up (Weighted)
3
5-8 reps
3B
Pike Push Up
3
8-12 reps
4
handstand hold
2
1 mins
5
Dip (Bodyweight)
3
12-15 reps
6
Abs Crunch (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
AMRAP
3A
Push Up (Weighted)
3
5-8 reps
3B
Pike Push Up
3
8-12 reps
4
handstand hold
2
1 mins
5
Dip (Bodyweight)
3
12-15 reps
6
Abs Crunch (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
AMRAP
3A
Push Up (Weighted)
3
5-8 reps
3B
Pike Push Up
3
8-12 reps
4
handstand hold
2
1 mins
5
Dip (Bodyweight)
3
12-15 reps
6
Abs Crunch (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
AMRAP
3A
Push Up (Weighted)
3
5-8 reps
3B
Pike Push Up
3
8-12 reps
4
handstand hold
2
1 mins
5
Dip (Bodyweight)
3
12-15 reps
6
Abs Crunch (Bodyweight)
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
3-5 mins
3
Pull-Up (Bodyweight)
3
10-15 reps
4
Face Pull
3
8-12 reps
5
Inverted Row
3
8-12 reps
6
Deadlift (Barbell)
2
8-12 reps
7
Abs Crunch (Bodyweight)
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
3-5 mins
3
Pull-Up (Bodyweight)
3
10-15 reps
4
Face Pull
3
8-12 reps
5
Inverted Row
3
8-12 reps
6
Deadlift (Barbell)
2
8-12 reps
7
Abs Crunch (Bodyweight)
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
3-5 mins
3
Pull-Up (Bodyweight)
3
10-15 reps
4
Face Pull
3
8-12 reps
5
Inverted Row
3
8-12 reps
6
Deadlift (Barbell)
2
8-12 reps
7
Abs Crunch (Bodyweight)
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
3-5 mins
3
Pull-Up (Bodyweight)
3
10-15 reps
4
Face Pull
3
8-12 reps
5
Inverted Row
3
8-12 reps
6
Deadlift (Barbell)
2
8-12 reps
7
Abs Crunch (Bodyweight)
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
3-5 mins
3
Pull-Up (Bodyweight)
3
10-15 reps
4
Face Pull
3
8-12 reps
5
Inverted Row
3
8-12 reps
6
Deadlift (Barbell)
2
8-12 reps
7
Abs Crunch (Bodyweight)
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
3-5 mins
3
Pull-Up (Bodyweight)
3
10-15 reps
4
Face Pull
3
8-12 reps
5
Inverted Row
3
8-12 reps
6
Deadlift (Barbell)
2
8-12 reps
7
Abs Crunch (Bodyweight)
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
3-5 mins
3
Pull-Up (Bodyweight)
3
10-15 reps
4
Face Pull
3
8-12 reps
5
Inverted Row
3
8-12 reps
6
Deadlift (Barbell)
2
8-12 reps
7
Abs Crunch (Bodyweight)
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
3-5 mins
3
Pull-Up (Bodyweight)
3
10-15 reps
4
Face Pull
3
8-12 reps
5
Inverted Row
3
8-12 reps
6
Deadlift (Barbell)
2
8-12 reps
7
Abs Crunch (Bodyweight)
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
3-5 mins
3
Pull-Up (Bodyweight)
3
10-15 reps
4
Face Pull
3
8-12 reps
5
Inverted Row
3
8-12 reps
6
Deadlift (Barbell)
2
8-12 reps
7
Abs Crunch (Bodyweight)
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
3-5 mins
3
Pull-Up (Bodyweight)
3
10-15 reps
4
Face Pull
3
8-12 reps
5
Inverted Row
3
8-12 reps
6
Deadlift (Barbell)
2
8-12 reps
7
Abs Crunch (Bodyweight)
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
3-5 mins
3
Pull-Up (Bodyweight)
3
10-15 reps
4
Face Pull
3
8-12 reps
5
Inverted Row
3
8-12 reps
6
Deadlift (Barbell)
2
8-12 reps
7
Abs Crunch (Bodyweight)
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
2
Band Pull Apart
1
3-5 mins
3
Pull-Up (Bodyweight)
3
10-15 reps
4
Face Pull
3
8-12 reps
5
Inverted Row
3
8-12 reps
6
Deadlift (Barbell)
2
8-12 reps
7
Abs Crunch (Bodyweight)
1
AMRAP
Week 1
1 / 12 Weeks
Day 1
1A
Jump Rope1 Set
7-10 mins
1B
Band Pull Apart1 Set
3-5 mins
2A
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
2B
Hamstring Curl3 Sets
8-12 Reps
3A
Walking Lunge2 Sets
40-60 Reps
3B
Single Leg Romanian Deadlift2 Sets
1 Set
8-12 Reps
-
4
Kettlebell Swing2 Sets
AMRAP
5
Abs Crunch (Bodyweight)1 Set
AMRAP
Day 2
1
Jump Rope1 Set
7-10 mins
2
Band Pull Apart1 Set
AMRAP
3A
Push Up (Weighted)3 Sets
5-8 Reps
3B
Pike Push Up3 Sets
8-12 Reps
4
handstand hold2 Sets
1 mins
5
Dip (Bodyweight)3 Sets
12-15 Reps
6
Abs Crunch (Bodyweight)1 Set
AMRAP
Day 3
1
Jump Rope1 Set
7-10 mins
2
Band Pull Apart1 Set
3-5 mins
3
Pull-Up (Bodyweight)3 Sets
10-15 Reps
4
Face Pull3 Sets
8-12 Reps
5
Inverted Row3 Sets
8-12 Reps
6
Deadlift (Barbell)2 Sets
8-12 Reps
7
Abs Crunch (Bodyweight)1 Set
AMRAP