Program Description
This program is designed to get you stronger, build power off that strength and even it all out with endurance to make you a better athlete
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalAthletics, Powerlifting, Olympic Weightlifting
- EquipmentFull Gym
- Program Length12 weeks
- CreatedJul 21, 2025 02:31
- Last EditedAug 03, 2025 03:24
Summary
Unleash your inner warrior with the **Super Saiyan Goku** program, a powerful 12-week journey designed for those ready to elevate their strength and conditioning. Committing just two days a week, you'll engage in a dynamic mix of compound lifts and core-strengthening supersets, all tailored to build muscle and enhance athletic performance. With a focus on key movements like the Standing Shoulder Press and Squats, this program ensures you maximize your gym time while pushing your limits. Get ready to transform your physique and channel your inner superhero!
Muscle Engagement
Front
Back
MuscleSet
Abs
25.1%
Glutes
10.3%
Quadriceps
8.8%
Upper Back
8.7%
Lower Back
6.9%
Hamstrings
6.7%
Neck
5.4%
Front Delts
5%
Lats
4.6%
Forearms
4.2%
Triceps
3%
Middle Delts
2.8%
Biceps
2.3%
Chest
2.2%
Stretching
1.4%
Adductors
0.9%
Olympic
0.7%
Other
0.7%
Calves
0.2%
Rear Delts
0.1%
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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
1
Pull-Up (Weighted)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Single Leg Deadlift
3
5 reps
-
5A
Lateral Med Ball Slam
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
AMRAP
-
6A
Abs Crunch (Weighted)
3
10 reps
-
6B
Russian Twist (Dumbbell)
3
10 reps
-
6C
Hanging Leg Raise
3
10 reps
-
6D
Good Morning
3
10 reps
-
6E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5 reps
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Lunge (Barbell)
3
5 reps
-
4
Hip Thrust (Barbell)
3
5 reps
-
5A
Lateral Med Ball Slam
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
AMRAP
-
6A
Decline Crunch (Weighted)
3
10 reps
-
6B
Hanging Oblique Knee Raise
3
10 reps
-
6C
Lying Leg Raise
3
20 reps
-
6D
Good Morning
3
10 reps
-
6E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
5 reps
-
2
Dip (Weighted)
3
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5 reps
-
4
Single Leg Deadlift
3
5 reps
-
5A
Lateral Med Ball Slam
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
AMRAP
-
6A
Abs Crunch (Weighted)
3
10 reps
-
6B
Russian Twist (Dumbbell)
3
10 reps
-
6C
Hanging Leg Raise
3
10 reps
-
6D
Good Morning
3
10 reps
-
6E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lunge (Dumbbell)
3
5 reps
-
4
Hip Thrust (Barbell)
3
5 reps
-
5A
Lateral Med Ball Slam
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
AMRAP
-
6A
Decline Crunch (Weighted)
3
10 reps
-
6B
Hanging Oblique Knee Raise
3
10 reps
-
6C
Lying Leg Raise
3
10 reps
-
6D
Good Morning
3
10 reps
-
6E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
10 reps
-
1B
Lying Chest Pass Med Ball Throw
3
10 reps
-
2A
Jump Switch Lunge
3
10 reps
-
2B
Kettlebell Swing
3
10 reps
-
3A
Lateral Med Ball Slam
3
10 reps
-
3B
Farmer's Walk (Weighted)
3
AMRAP
-
4A
Abs Crunch (Weighted)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
10 reps
-
4C
Hanging Leg Raise
3
10 reps
-
4D
Good Morning
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
10 reps
-
1B
Push Up
3
10 reps
-
2A
Skater Hop
3
10 reps
-
2B
Clean (Barbell)
3
10 reps
-
3A
Lateral Med Ball Slam
3
10 reps
-
3B
Farmer's Walk (Weighted)
3
AMRAP
-
4A
Decline Crunch (Weighted)
3
10 reps
-
4B
Hanging Oblique Knee Raise
3
10 reps
-
4C
Lying Leg Raise
3
20 reps
-
4D
Good Morning
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Burpee
3
10 reps
-
2A
Jump Switch Lunge
3
10 reps
-
2B
Kettlebell Swing
3
10 reps
-
3A
Lateral Med Ball Slam
3
10 reps
-
3B
Farmer's Walk (Weighted)
3
AMRAP
-
4A
Abs Crunch (Weighted)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
10 reps
-
4C
Hanging Leg Raise
3
10 reps
-
4D
Good Morning
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
10 reps
-
1B
Lying Chest Pass Med Ball Throw
3
10 reps
-
2A
Skater Hop
3
10 reps
-
2B
Clean (Barbell)
3
10 reps
-
3A
Lateral Med Ball Slam
3
10 reps
-
3B
Farmer's Walk (Weighted)
3
AMRAP
-
4A
Abs Crunch (Weighted)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
10 reps
-
4C
Hanging Leg Raise
3
10 reps
-
4D
Good Morning
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
12 reps
-
1B
Push Up
3
20 reps
-
1C
Lunge (Barbell)
3
12 reps
-
1D
Deadlift (Barbell)
3
12 reps
-
2A
Lateral Med Ball Slam
3
12 reps
-
2B
Farmer's Walk (Weighted)
3
AMRAP
-
3A
Abs Crunch (Bodyweight)
3
20 reps
-
3B
Russian Twist
3
20 reps
-
3C
Hanging Leg Raise
3
12 reps
-
3D
Good Morning
3
12 reps
-
3E
Neck Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
1C
Lunge (Dumbbell)
3
20 reps
-
1D
Stiff Leg Deadlift
3
12 reps
-
2A
Lateral Med Ball Slam
3
12 reps
-
2B
Farmer's Walk (Weighted)
3
AMRAP
-
3A
Decline Crunch
3
20 reps
-
3B
Hanging Oblique Knee Raise
3
12 reps
-
3C
Lying Leg Raise
3
20 reps
-
3D
Good Morning
3
12 reps
-
3E
Neck Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
12 reps
-
1B
Narrow Push Up
3
20 reps
-
1C
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1D
Deadlift (Barbell)
3
12 reps
-
2A
Lateral Med Ball Slam
3
12 reps
-
2B
Farmer's Walk (Weighted)
3
AMRAP
-
3A
Abs Crunch (Bodyweight)
3
20 reps
-
3B
Russian Twist
3
20 reps
-
3C
Hanging Leg Raise
3
12 reps
-
3D
Good Morning
3
12 reps
-
3E
Neck Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
12 reps
-
1B
Push Up
3
20 reps
-
1C
Bulgarian Split Squat (Bodyweight)
3
20 reps
-
1D
Stiff Leg Deadlift
3
12 reps
-
2A
Lateral Med Ball Slam
3
12 reps
-
2B
Farmer's Walk (Weighted)
3
AMRAP
-
3A
Decline Crunch
3
20 reps
-
3B
Hanging Oblique Knee Raise
3
12 reps
-
3C
Lying Leg Raise
3
20 reps
-
3D
Good Morning
3
12 reps
-
3E
Neck Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5 reps
-
2
Bent Over Row (Barbell)
3
5 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Stiff Leg Deadlift
3
5 reps
-
5A
Landmine Twist
3
10 reps
-
5B
Suitcase Carry
3
AMRAP
-
6A
Plank
3
1 mins
-
6B
Side Plank
3
1 mins
-
6C
Reverse Plank
3
1 mins
-
6D
Back Extension
3
10 reps
-
6E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
5 reps
-
2
Single Arm Row (Dumbbell)
3
5 reps
-
3
Zercher Squat (Barbell)
3
5 reps
-
4
Deadlift (Barbell)
3
5 reps
-
5A
Landmine Twist
3
10 reps
-
5B
Suitcase Carry
3
AMRAP
-
6A
Up Down Plank
3
1 mins
-
6B
Dynamic Side Plank
3
1 mins
-
6C
Dead Bug
3
1 mins
-
6D
Back Extension
3
10 reps
-
6E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Stiff Leg Deadlift
3
5 reps
-
5A
Landmine Twist
3
10 reps
-
5B
Suitcase Carry
3
AMRAP
-
6A
Plank
3
1 mins
-
6B
Side Plank
3
1 mins
-
6C
Reverse Plank
3
1 mins
-
6D
Back Extension
3
10 reps
-
6E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5 reps
-
2
Bent Over Row (Barbell)
3
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5 reps
-
4
Deadlift (Barbell)
3
5 reps
-
5A
Landmine Twist
3
10 reps
-
5B
Suitcase Carry
3
AMRAP
-
6A
Up Down Plank
3
1 mins
-
6B
Dynamic Side Plank
3
1 mins
-
6C
Dead Bug
3
1 mins
-
6D
Back Extension
3
10 reps
-
6E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
3
10 reps
-
1B
Single Arm Row (Dumbbell)
3
10 reps
-
2A
Jump Squat
3
10 reps
-
2B
Med Ball Slam
3
10 reps
-
3A
Landmine Twist
3
10 reps
-
3B
Suitcase Carry
3
AMRAP
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Back Extension
3
10 reps
-
4E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
10 reps
-
1B
Bent Over Row (Barbell)
3
10 reps
-
2A
Box Jump
3
10 reps
-
2B
High Pull
3
10 reps
-
3A
Landmine Twist
3
10 reps
-
3B
Suitcase Carry
3
AMRAP
-
4A
Up Down Plank
3
1 mins
-
4B
Dynamic Side Plank
3
1 reps
-
4C
Dead Bug
3
1 mins
-
4D
Back Extension
3
10 reps
-
4E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Kettlebell)
3
10 reps
-
1B
Single Arm Row (Dumbbell)
3
10 reps
-
2A
Jump Squat
3
10 reps
-
2B
Med Ball Slam
3
10 reps
-
3A
Landmine Twist
3
10 reps
-
3B
Suitcase Carry
3
AMRAP
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Back Extension
3
10 reps
-
4E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
3
10 reps
-
1B
Bent Over Row (Barbell)
3
10 reps
-
2A
Lateral Box Jump
3
10 reps
-
2B
High Pull
3
10 reps
-
3A
Landmine Twist
3
10 reps
-
3B
Suitcase Carry
3
AMRAP
-
4A
Up Down Plank
3
1 mins
-
4B
Dynamic Side Plank
3
1 mins
-
4C
Dead Bug
3
1 mins
-
4D
Back Extension
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
20 reps
-
1C
Squat (Barbell)
3
12 reps
-
1D
Single Leg Deadlift
3
20 reps
-
2A
Landmine Twist
3
10 reps
-
2B
Suitcase Carry
3
AMRAP
-
3A
Plank
3
1 mins
-
3B
Side Plank
3
1 mins
-
3C
Reverse Plank
3
1 mins
-
3D
Back Extension
3
12 reps
-
3E
Neck Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
12 reps
-
1B
Bent Over Row (Dumbbell)
3
12 reps
-
1C
Zercher Squat (Barbell)
3
20 reps
-
1D
Hip Thrust (Barbell)
3
12 reps
-
2A
Landmine Twist
3
12 reps
-
2B
Suitcase Carry
3
1 mins
-
3A
Up Down Plank
3
1 mins
-
3B
Dynamic Side Plank
3
1 mins
-
3C
Dead Bug
3
1 mins
-
3D
Back Extension
3
12 reps
-
3E
Neck Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
1C
Goblet Squat
3
20 reps
-
1D
Single Leg Deadlift
3
12 reps
-
2A
Landmine Twist
3
12 reps
-
2B
Suitcase Carry
3
1 mins
-
3A
Plank
3
1 mins
-
3B
Side Plank
3
1 mins
-
3C
Reverse Plank
3
1 mins
-
3D
Back Extension
3
12 reps
-
3E
Neck Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
12 reps
-
1B
Bent Over Row (Barbell)
3
12 reps
-
1C
Squat (Barbell)
3
12 reps
-
1D
Hip Thrust (Barbell)
3
12 reps
-
2A
Landmine Twist
3
12 reps
-
2B
Suitcase Carry
3
AMRAP
-
3A
Up Down Plank
3
1 mins
-
3B
Dynamic Side Plank
3
1 mins
-
3C
Dead Bug
3
1 mins
-
3D
Back Extension
3
12 reps
-
3E
Neck Extension
3
12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Standing Shoulder Press (Dumbbell)3 Sets
5 Reps
-
2
Bent Over Row (Barbell)3 Sets
5 Reps
-
3
Squat (Barbell)3 Sets
5 Reps
-
4
Stiff Leg Deadlift3 Sets
5 Reps
-
5A
Landmine Twist3 Sets
10 Reps
-
5B
Suitcase Carry3 Sets
AMRAP
-
6A
Plank3 Sets
1 mins
-
6B
Side Plank3 Sets
1 mins
-
6C
Reverse Plank3 Sets
1 mins
-
6D
Back Extension3 Sets
10 Reps
-
6E
Neck Extension3 Sets
10 Reps
-
Day 1
1
Pull-Up (Weighted)3 Sets
5 Reps
-
2
Bench Press (Barbell)3 Sets
5 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
4
Single Leg Deadlift3 Sets
5 Reps
-
5A
Lateral Med Ball Slam3 Sets
10 Reps
-
5B
Farmer's Walk (Weighted)3 Sets
AMRAP
-
6A
Abs Crunch (Weighted)3 Sets
10 Reps
-
6B
Russian Twist (Dumbbell)3 Sets
10 Reps
-
6C
Hanging Leg Raise3 Sets
10 Reps
-
6D
Good Morning3 Sets
10 Reps
-
6E
Neck Curl3 Sets
10 Reps
-