logo
BoostcampPNG

Super Saiyan Goku

by

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

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerlifting, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Created
    Jul 21, 2025 02:31
  • Last Edited
    Jul 25, 2025 12:25
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
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
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 Deadlift
3 Sets
5 Reps
-
5A
Landmine Twist
3 Sets
10 Reps
-
5B
Suitcase Carry
3 Sets
AMRAP
-
6A
Plank
3 Sets
1 mins
-
6B
Side Plank
3 Sets
1 mins
-
6C
Reverse Plank
3 Sets
1 mins
-
6D
Back Extension
3 Sets
10 Reps
-
6E
Neck Extension
3 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 Deadlift
3 Sets
5 Reps
-
5A
Lateral Med Ball Slam
3 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 Raise
3 Sets
10 Reps
-
6D
Good Morning
3 Sets
10 Reps
-
6E
Neck Curl
3 Sets
10 Reps
-