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Black Belt Revitalized (2025)

by Hans L.

Program Description

Designed as a joint-friendly strength and balance program to complement five weekly martial arts sessions. It focuses on building robust, functional strength, enhancing stability with balance-specific exercises, and promoting longevity. This program aims to support performance in karate and boxing while reducing fatigue and maintaining recovery, ensuring you can train hard and smart across all disciplines.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 28, 2025 03:08
  • Last Edited
    Jun 18, 2025 11:41

Summary

Revitalize your training with the Black Belt Revitalized program, a dynamic 6-week journey designed to enhance your strength and stability. Committing just three days a week, you'll tackle a balanced mix of lower body, core stability, and upper body strength exercises, utilizing a full gym setup. Each session features targeted movements like Trap Bar Deadlifts and Incline Dumbbell Presses, ensuring comprehensive muscle engagement and growth. Get ready to push your limits and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
-
2
Rear Foot Elevated Split Squat
3
8 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Pallof Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
-
2
Rear Foot Elevated Split Squat
3
8 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Pallof Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
-
2
Rear Foot Elevated Split Squat
3
8 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Pallof Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
-
2
Rear Foot Elevated Split Squat
3
8 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Pallof Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
-
2
Rear Foot Elevated Split Squat
3
8 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Pallof Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
-
2
Rear Foot Elevated Split Squat
3
8 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Lat Pulldown
4
6 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Lat Pulldown
4
6 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Lat Pulldown
4
6 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Lat Pulldown
4
6 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Lat Pulldown
4
6 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Lat Pulldown
4
6 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Wood Chop
3
12 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Copenhagen Plank
3
15 reps
-
5
Plank
3
15 mins
-
6
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Wood Chop
3
12 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Copenhagen Plank
3
15 reps
-
5
Plank
3
15 mins
-
6
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Wood Chop
3
12 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Copenhagen Plank
3
15 reps
-
5
Plank
3
15 mins
-
6
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Wood Chop
3
12 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Copenhagen Plank
3
15 reps
-
5
Plank
3
15 mins
-
6
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Wood Chop
3
12 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Copenhagen Plank
3
15 reps
-
5
Plank
3
15 mins
-
6
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Wood Chop
3
12 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Copenhagen Plank
3
15 reps
-
5
Plank
3
15 mins
-
6
Med Ball Slam
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Trap Bar Deadlift
4 Sets
5 Reps
-
2
Rear Foot Elevated Split Squat
3 Sets
8 Reps
-
3
Seated Hamstring Curl
3 Sets
12 Reps
-
4
Single Leg Romanian Deadlift
3 Sets
10 Reps
-
5
Pallof Press
3 Sets
12 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
-
2
Lat Pulldown
4 Sets
6 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4
Dumbbell Row
3 Sets
12 Reps
-
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Wood Chop
3 Sets
12 Reps
-
3
Single Leg Romanian Deadlift
3 Sets
10 Reps
-
4
Copenhagen Plank
3 Sets
15 Reps
-
5
Plank
3 Sets
15 mins
-
6
Med Ball Slam
3 Sets
10 Reps
-