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Goku Training Plan (16-Week At-Home)

629 athletes joined

Train like Goku and build the jacked athletic body using this three-level functional workout program

4.07
(10 ratings)

PROGRAM DESCRIPTION

Ever since I was a young kid, I've wanted to be like Goku. His epic work ethic, unstoppable willpower, and let's not forget, that jacked physique, have always inspired me. I know I'm not the only one who feels this way. That's why I've channeled my years of experience as a personal trainer (and proud anime fanboy) into creating the 3-Level Super Saiyan Program!

But becoming like Goku is about more than just muscle mass and abs. Goku is fast, agile, strong, powerful, and his endurance is insane. That’s exactly what this training program is all about. It's designed to not only help you build muscle but also to boost your speed, agility, strength, and endurance, turning you into a well-rounded athlete, just like Goku. Whether you're just starting out or you're already training hard, this program will push you to new heights.

Let’s get ready to go Super Saiyan!

Level 1: (This is the part of the program available on Bootcamp that you’re currently on)

At the start of the Dragon Ball series, young Goku trained with Master Roshi to build a solid foundation of muscular endurance, cardiovascular capacity, and muscle mass. He would continue to build on this foundation for years, becoming incredibly powerful! That's exactly what Level 1 of this program is designed to do for you.

Level 1 spans 16 weeks and can be completed entirely at home with very minimal equipment. The program gradually increases in difficulty over these weeks, slowly building a foundation of muscle, endurance, core strength, and willpower. This gradual progression ensures that you effectively develop your physical abilities, preparing you for the next levels of training.

Level 2 & 3:

Once you have built a solid foundation you’re going to need to take your training to the next level if you want to continue making progress to becoming a Super Sayian athlete, and unless you have a gravity chamber like Goku’s on hand then that means getting into the gym and hitting the weights!

Level 2 & 3 of this program are available for free on my website!

https://www.demerspt.com/blog

REST TIMES GUIDELINES: (For The Level 1 Program)

Each workout in level one is broken down into two parts. A muscle and strength focused super set at the start of each workout and then a endurance focused circuit at the end of each workout.

For the strength-focused superset, take 20-60 seconds of rest between movements and then take a longer rest period of 60-120 seconds after completing one full round of the superset. Repeat this process until all sets are completed.

For the endurance-focused circuit, take as little rest as possible between movements and rounds, while still resting enough that you’re able to complete all your sets with good technique.

Equipment Needed- Jump Rope, Pull-Up Bar

Create your own TRX with towels

Dynamic Warm Up-

100 Jumping Jacks or 100 Jumps With Jump Rope

Hamstring Sweeps x30

World’s Greatest Stretch x10/side

Downward Dog To Plank x10

PROGRAM OVERVIEW

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness, Athletics, Bodybuilding
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Days Per Week
    4 days
  • Time Per Workout
    45 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Blank Bodyweight Row
3
AMRAP
-
1B
Squat (Bodyweight)
3
10 reps
-
2A
Jump Rope
3
30 reps
-
2B
Bear Crawl
3
20 reps
-
2C
Sit Up
3
8 reps
-
2D
Shadow Boxing
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Blank Bodyweight Row
3
AMRAP
-
1B
Squat (Bodyweight)
3
12 reps
-
2A
Jump Rope
3
35 reps
-
2B
Bear Crawl
3
22 reps
-
2C
Sit Up
3
10 reps
-
2D
Shadow Boxing
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Blank Bodyweight Row
3
AMRAP
-
1B
Squat (Bodyweight)
3
15 reps
-
2A
Jump Rope
3
40 reps
-
2B
Bear Crawl
3
24 reps
-
2C
Sit Up
3
12 reps
-
2D
Shadow Boxing
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Blank Bodyweight Row
3
AMRAP
-
1B
Squat (Bodyweight)
3
15 reps
-
2A
Jump Rope
3
40 reps
-
2B
Bear Crawl
3
24 reps
-
2C
Sit Up
3
12 reps
-
2D
Shadow Boxing
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Blank Bodyweight Row
4
AMRAP
-
1B
Squat (Bodyweight)
4
18 reps
-
2A
Jump Rope
3
45 reps
-
2B
Bear Crawl
3
26 reps
-
2C
Sit Up
3
15 reps
-
2D
Shadow Boxing
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Blank Bodyweight Row
4
AMRAP
-
1B
Squat (Bodyweight)
4
20 reps
-
2A
Jump Rope
4
50 reps
-
2B
Bear Crawl
4
28 reps
-
2C
Sit Up
4
17 reps
-
2D
Shadow Boxing
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Blank Bodyweight Row
4
AMRAP
-
1B
Squat (Bodyweight)
4
20 reps
-
2A
Jump Rope
4
50 reps
-
2B
Bear Crawl
4
28 reps
-
2C
Sit Up
4
20 reps
-
2D
Shadow Boxing
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Blank Bodyweight Row
4
AMRAP
-
1B
Squat (Bodyweight)
4
20 reps
-
2A
Jump Rope
4
50 reps
-
2B
Bear Crawl
4
30 reps
-
2C
Sit Up
4
20 reps
-
2D
Shadow Boxing
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
1C
Up Down Plank
3
12 reps
-
2A
Burpee
3
8 reps
-
2B
Bear Crawl
3
30 reps
-
2C
V-Up
3
8 reps
-
2D
Shadow Boxing
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Bodyweight)
3
12 reps
-
1C
Up Down Plank
3
12 reps
-
2A
Burpee
3
8 reps
-
2B
Bear Crawl
3
30 reps
-
2C
V-Up
3
10 reps
-
2D
Shadow Boxing
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Bodyweight)
3
12 reps
-
1C
Up Down Plank
3
12 reps
-
2A
Burpee
3
8 reps
-
2B
Bear Crawl
3
30 reps
-
2C
V-Up
3
10 reps
-
2D
Shadow Boxing
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
1C
Up Down Plank
4
12 reps
-
2A
Burpee
3
10 reps
-
2B
Bear Crawl
3
30 reps
-
2C
V-Up
3
12 reps
-
2D
Shadow Boxing
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
1C
Up Down Plank
4
12 reps
-
2A
Burpee
4
10 reps
-
2B
Bear Crawl
4
30 reps
-
2C
V-Up
4
12 reps
-
2D
Shadow Boxing
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
1C
Up Down Plank
4
12 reps
-
2A
Burpee
4
10 reps
-
2B
Bear Crawl
4
30 reps
-
2C
V-Up
4
12 reps
-
2D
Shadow Boxing
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
1C
Up Down Plank
4
12 reps
-
2A
Burpee
4
10 reps
-
2B
Bear Crawl
4
30 reps
-
2C
V-Up
4
12 reps
-
2D
Shadow Boxing
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Bulgarian Split Squat (Bodyweight)
4
15 reps
-
1C
Up Down Plank
4
12 reps
-
2A
Burpee
4
12 reps
-
2B
Bear Crawl
4
30 reps
-
2C
V-Up
4
15 reps
-
2D
Shadow Boxing
4
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
-
1B
Split Squat (Bodyweight)
3
8 reps
-
2A
Jump Squat
3
8 reps
-
2B
Bicycle Crunch
3
12 reps
-
2C
Lateral Shuffle
3
20 reps
-
2D
Inchworm Walkout
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
-
1B
Split Squat (Bodyweight)
3
9 reps
-
2A
Jump Squat
3
8 reps
-
2B
Bicycle Crunch
3
12 reps
-
2C
Lateral Shuffle
3
20 reps
-
2D
Inchworm Walkout
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
-
1B
Split Squat (Bodyweight)
3
10 reps
-
2A
Jump Squat
3
8 reps
-
2B
Bicycle Crunch
3
14 reps
-
2C
Lateral Shuffle
3
22 reps
-
2D
Inchworm Walkout
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
-
1B
Split Squat (Bodyweight)
3
10 reps
-
2A
Jump Squat
3
8 reps
-
2B
Bicycle Crunch
3
14 reps
-
2C
Lateral Shuffle
3
22 reps
-
2D
Inchworm Walkout
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
AMRAP
-
1B
Split Squat (Bodyweight)
4
12 reps
-
2A
Jump Squat
3
8 reps
-
2B
Bicycle Crunch
3
16 reps
-
2C
Lateral Shuffle
3
24 reps
-
2D
Inchworm Walkout
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
AMRAP
-
1B
Split Squat (Bodyweight)
4
15 reps
-
2A
Jump Squat
4
10 reps
-
2B
Bicycle Crunch
4
18 reps
-
2C
Lateral Shuffle
4
24 reps
-
2D
Inchworm Walkout
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
AMRAP
-
1B
Split Squat (Bodyweight)
4
15 reps
-
2A
Jump Squat
4
10 reps
-
2B
Bicycle Crunch
4
18 reps
-
2C
Lateral Shuffle
4
24 reps
-
2D
Inchworm Walkout
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
AMRAP
-
1B
Split Squat (Bodyweight)
4
15 reps
-
2A
Jump Squat
4
10 reps
-
2B
Bicycle Crunch
4
20 reps
-
2C
Lateral Shuffle
4
24 reps
-
2D
Inchworm Walkout
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Eccentric Push Up
3
AMRAP
-
1B
Lateral Lunge
3
20 reps
-
1C
Side Plank
3
30 secs
-
2A
Jump Switch Lunge
3
16 reps
-
2B
Bicycle Crunch
3
20 reps
-
2C
Lateral Shuffle
3
24 reps
-
2D
Inch Worm + Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Eccentric Push Up
3
AMRAP
-
1B
Lateral Lunge
3
22 reps
-
1C
Side Plank
3
30 secs
-
2A
Jump Switch Lunge
3
18 reps
-
2B
Bicycle Crunch
3
20 reps
-
2C
Lateral Shuffle
3
24 reps
-
2D
Inch Worm + Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Eccentric Push Up
3
AMRAP
-
1B
Lateral Lunge
3
22 reps
-
1C
Side Plank
3
30 secs
-
2A
Jump Switch Lunge
3
18 reps
-
2B
Bicycle Crunch
3
20 reps
-
2C
Lateral Shuffle
3
24 reps
-
2D
Inch Worm + Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Eccentric Push Up
4
AMRAP
-
1B
Lateral Lunge
4
22 reps
-
1C
Side Plank
4
35 secs
-
2A
Jump Switch Lunge
3
18 reps
-
2B
Bicycle Crunch
3
22 reps
-
2C
Lateral Shuffle
3
24 reps
-
2D
Inch Worm + Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Eccentric Push Up
4
AMRAP
-
1B
Lateral Lunge
4
22 reps
-
1C
Side Plank
4
35 secs
-
2A
Jump Switch Lunge
4
18 reps
-
2B
Bicycle Crunch
4
22 reps
-
2C
Lateral Shuffle
4
24 reps
-
2D
Inch Worm + Push Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Eccentric Push Up
4
AMRAP
-
1B
Lateral Lunge
4
22 reps
-
1C
Side Plank
4
40 secs
-
2A
Jump Switch Lunge
4
18 reps
-
2B
Bicycle Crunch
4
22 reps
-
2C
Lateral Shuffle
4
24 reps
-
2D
Inch Worm + Push Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Eccentric Push Up
4
AMRAP
-
1B
Lateral Lunge
4
22 reps
-
1C
Side Plank
4
40 secs
-
2A
Jump Switch Lunge
4
18 reps
-
2B
Bicycle Crunch
4
22 reps
-
2C
Lateral Shuffle
4
24 reps
-
2D
Inch Worm + Push Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Eccentric Push Up
4
AMRAP
-
1B
Lateral Lunge
4
22 reps
-
1C
Side Plank
4
45 secs
-
2A
Jump Switch Lunge
4
20 reps
-
2B
Bicycle Crunch
4
24 reps
-
2C
Lateral Shuffle
4
24 reps
-
2D
Inch Worm + Push Up
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Reverse Nordic Curl
3
8 reps
-
2A
Jump Rope
3
30 reps
-
2B
Lateral Bear Crawl
3
18 reps
-
2C
Plank Walkout
3
5 reps
-
2D
Shadow Boxing
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Reverse Nordic Curl
3
8 reps
-
2A
Jump Rope
3
35 reps
-
2B
Lateral Bear Crawl
3
18 reps
-
2C
Plank Walkout
3
6 reps
-
2D
Shadow Boxing
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Reverse Nordic Curl
3
10 reps
-
2A
Jump Rope
3
40 reps
-
2B
Lateral Bear Crawl
3
24 reps
-
2C
Plank Walkout
3
7 reps
-
2D
Shadow Boxing
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Reverse Nordic Curl
3
10 reps
-
2A
Jump Rope
3
40 reps
-
2B
Lateral Bear Crawl
3
24 reps
-
2C
Plank Walkout
3
7 reps
-
2D
Shadow Boxing
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Reverse Nordic Curl
4
12 reps
-
2A
Jump Rope
3
45 reps
-
2B
Lateral Bear Crawl
3
26 reps
-
2C
Plank Walkout
3
8 reps
-
2D
Shadow Boxing
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Reverse Nordic Curl
4
12 reps
-
2A
Jump Rope
4
50 reps
-
2B
Lateral Bear Crawl
4
28 reps
-
2C
Plank Walkout
4
10 reps
-
2D
Shadow Boxing
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Reverse Nordic Curl
4
12 reps
-
2A
Jump Rope
4
50 reps
-
2B
Lateral Bear Crawl
4
28 reps
-
2C
Plank Walkout
4
10 reps
-
2D
Shadow Boxing
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Reverse Nordic Curl
4
12 reps
-
2A
Jump Rope
4
50 reps
-
2B
Lateral Bear Crawl
4
30 reps
-
2C
Plank Walkout
4
12 reps
-
2D
Shadow Boxing
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Sissy Squat
3
10 reps
-
1C
Wall Press Dead Bug
3
14 reps
-
2A
Burpee
3
8 reps
-
2B
Skater Hop
3
12 reps
-
2C
Plank Walkout
3
12 reps
-
2D
Shadow Boxing
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Sissy Squat
3
10 reps
-
1C
Wall Press Dead Bug
3
14 reps
-
2A
Burpee
3
8 reps
-
2B
Skater Hop
3
12 reps
-
2C
Plank Walkout
3
12 reps
-
2D
Shadow Boxing
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Sissy Squat
3
10 reps
-
1C
Wall Press Dead Bug
3
14 reps
-
2A
Burpee
3
8 reps
-
2B
Skater Hop
3
12 reps
-
2C
Plank Walkout
3
12 reps
-
2D
Shadow Boxing
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Sissy Squat
4
10 reps
-
1C
Wall Press Dead Bug
4
16 reps
-
2A
Burpee
3
10 reps
-
2B
Skater Hop
3
12 reps
-
2C
Plank Walkout
3
12 reps
-
2D
Shadow Boxing
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Sissy Squat
4
10 reps
-
1C
Wall Press Dead Bug
4
16 reps
-
2A
Burpee
4
10 reps
-
2B
Skater Hop
4
12 reps
-
2C
Plank Walkout
4
12 reps
-
2D
Shadow Boxing
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Sissy Squat
4
10 reps
-
1C
Wall Press Dead Bug
4
16 reps
-
2A
Burpee
4
10 reps
-
2B
Skater Hop
4
12 reps
-
2C
Plank Walkout
4
12 reps
-
2D
Shadow Boxing
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Sissy Squat
4
10 reps
-
1C
Wall Press Dead Bug
4
16 reps
-
2A
Burpee
4
10 reps
-
2B
Skater Hop
4
12 reps
-
2C
Plank Walkout
4
12 reps
-
2D
Shadow Boxing
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Sissy Squat
4
10 reps
-
1C
Wall Press Dead Bug
4
16 reps
-
2A
Burpee
4
12 reps
-
2B
Skater Hop
4
12 reps
-
2C
Plank Walkout
4
12 reps
-
2D
Shadow Boxing
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dips Between Chairs
3
AMRAP
-
1B
Single Leg Romanian Deadlift
3
10 reps
-
2A
Reverse Lunge (Bodyweight)
3
16 reps
-
2B
Russian Twist
3
16 reps
-
2C
Skater Hop
3
8 reps
-
2D
Bear Crawl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dips Between Chairs
3
AMRAP
-
1B
Single Leg Romanian Deadlift
3
10 reps
-
2A
Reverse Lunge (Bodyweight)
3
16 reps
-
2B
Russian Twist
3
18 reps
-
2C
Skater Hop
3
8 reps
-
2D
Bear Crawl
3
22 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dips Between Chairs
3
AMRAP
-
1B
Single Leg Romanian Deadlift
3
12 reps
-
2A
Reverse Lunge (Bodyweight)
3
18 reps
-
2B
Russian Twist
3
20 reps
-
2C
Skater Hop
3
10 reps
-
2D
Bear Crawl
3
24 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dips Between Chairs
3
AMRAP
-
1B
Single Leg Romanian Deadlift
3
12 reps
-
2A
Reverse Lunge (Bodyweight)
3
18 reps
-
2B
Russian Twist
3
20 reps
-
2C
Skater Hop
3
10 reps
-
2D
Bear Crawl
3
24 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dips Between Chairs
4
AMRAP
-
1B
Single Leg Romanian Deadlift
4
12 reps
-
2A
Reverse Lunge (Bodyweight)
3
20 reps
-
2B
Russian Twist
3
20 reps
-
2C
Skater Hop
3
12 reps
-
2D
Bear Crawl
3
26 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dips Between Chairs
4
AMRAP
-
1B
Single Leg Romanian Deadlift
4
12 reps
-
2A
Reverse Lunge (Bodyweight)
4
22 reps
-
2B
Russian Twist
4
22 reps
-
2C
Skater Hop
4
12 reps
-
2D
Bear Crawl
4
28 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dips Between Chairs
4
AMRAP
-
1B
Single Leg Romanian Deadlift
4
12 reps
-
2A
Reverse Lunge (Bodyweight)
4
24 reps
-
2B
Russian Twist
4
22 reps
-
2C
Skater Hop
4
12 reps
-
2D
Bear Crawl
4
28 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dips Between Chairs
4
AMRAP
-
1B
Single Leg Romanian Deadlift
4
12 reps
-
2A
Reverse Lunge (Bodyweight)
4
26 reps
-
2B
Russian Twist
4
24 reps
-
2C
Skater Hop
4
12 reps
-
2D
Bear Crawl
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
AMRAP
-
1B
Single Leg Romanian Deadlift
3
15 reps
-
1C
Dynamic Side Plank
3
8 reps
-
2A
Reverse Lunge (Bodyweight)
3
30 reps
-
2B
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
2C
Jump Rope
3
50 reps
-
2D
Inch Worm + Push Up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
AMRAP
-
1B
Single Leg Romanian Deadlift
3
15 reps
-
1C
Dynamic Side Plank
3
10 reps
-
2A
Reverse Lunge (Bodyweight)
3
30 reps
-
2B
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
2C
Jump Rope
3
60 reps
-
2D
Inch Worm + Push Up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
AMRAP
-
1B
Single Leg Romanian Deadlift
3
15 reps
-
1C
Dynamic Side Plank
3
10 reps
-
2A
Reverse Lunge (Bodyweight)
3
30 reps
-
2B
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
2C
Jump Rope
3
60 reps
-
2D
Inch Worm + Push Up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
4
AMRAP
-
1B
Single Leg Romanian Deadlift
4
15 reps
-
1C
Dynamic Side Plank
4
12 reps
-
2A
Reverse Lunge (Bodyweight)
3
30 reps
-
2B
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
2C
Jump Rope
3
60 reps
-
2D
Inch Worm + Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
4
AMRAP
-
1B
Single Leg Romanian Deadlift
4
15 reps
-
1C
Dynamic Side Plank
4
12 reps
-
2A
Reverse Lunge (Bodyweight)
4
30 reps
-
2B
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2C
Jump Rope
4
60 reps
-
2D
Inch Worm + Push Up
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
4
AMRAP
-
1B
Single Leg Romanian Deadlift
4
15 reps
-
1C
Dynamic Side Plank
4
12 reps
-
2A
Reverse Lunge (Bodyweight)
4
30 reps
-
2B
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2C
Jump Rope
4
60 reps
-
2D
Inch Worm + Push Up
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
4
AMRAP
-
1B
Single Leg Romanian Deadlift
4
15 reps
-
1C
Dynamic Side Plank
4
12 reps
-
2A
Reverse Lunge (Bodyweight)
4
30 reps
-
2B
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2C
Jump Rope
4
60 reps
-
2D
Inch Worm + Push Up
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
4
AMRAP
-
1B
Single Leg Romanian Deadlift
4
15 reps
-
1C
Dynamic Side Plank
4
15 reps
-
2A
Reverse Lunge (Bodyweight)
4
30 reps
-
2B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
2C
Jump Rope
4
70 reps
-
2D
Inch Worm + Push Up
4
12 reps
-
WHAT PEOPLE ARE SAYING(10 ratings)
Only ratings with written feedback are displayed here.
4.07 / 5
Noah S.Age 24, Man
a month ago
3 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
I love that it is teaching me to be strong and a good marshal artist. For other people doing the program totally recommend if you’re just trying to get fit or being a good marshal artist. I have gained 5-9 pounds of muscle since I started this program. I have recommended almost everybody that wants to be a marshal artist and people are getting crazy muscle ever sense I gave them the program and I only started the program 2 months ago.
Andre HawkinsAge 35, Man
a month ago
3 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Very happy with my workout! It takes me only about 20 to 25 minutes to do the program but I get sweaty and tired as if I've done an hour to an hour and a half of work. Will continue with the program.