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Hacky Sack Training

by Joe S.
5.0
(1 rating)

Program Description

Get better at hacky sack

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 30, 2024 05:53
  • Last Edited
    Jun 18, 2025 10:48

Summary

Unleash your inner athlete with the 8-week Hacky Sack Training program, designed to elevate your strength and endurance through a balanced blend of upper and lower body workouts. Committing to five days a week, you'll tackle a mix of barbell and dumbbell exercises, including Bicep Curls, Squats, and Bench Presses, all tailored to boost muscle growth and enhance performance. This program is perfect for those looking to build a solid foundation while honing their skills in a fun and engaging way. Get ready to kick your fitness journey into high gear!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Dumbbell)
3
6 reps
-
5
French Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
6
Dumbbell Row
3
8 reps
-
7
Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Back Extension
3
8 reps
-
4
Standing Calf Raise
3
50 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Ab Wheel
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Dumbbell)
3
6 reps
-
5
French Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
6
Dumbbell Row
3
8 reps
-
7
Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Back Extension
3
8 reps
-
4
Standing Calf Raise
3
50 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Ab Wheel
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Dumbbell)
3
6 reps
-
5
French Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
6
Dumbbell Row
3
8 reps
-
7
Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Back Extension
3
8 reps
-
4
Standing Calf Raise
3
50 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Ab Wheel
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Dumbbell)
3
6 reps
-
5
French Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
6
Dumbbell Row
3
8 reps
-
7
Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Back Extension
3
8 reps
-
4
Standing Calf Raise
3
50 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Ab Wheel
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Calf Raise (Bodyweight)
3
50 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Ab Wheel
3
8 reps
-
6
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Chest Fly (Dumbbell)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Dip (Weighted)
4
8 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Seated Overhead Press (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Calf Raise (Bodyweight)
3
50 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Ab Wheel
3
8 reps
-
6
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Chest Fly (Dumbbell)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Dip (Weighted)
4
8 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Seated Overhead Press (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Calf Raise (Bodyweight)
3
50 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Ab Wheel
3
8 reps
-
6
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Chest Fly (Dumbbell)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Dip (Weighted)
4
8 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Seated Overhead Press (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Calf Raise (Bodyweight)
3
50 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Ab Wheel
3
8 reps
-
6
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Chest Fly (Dumbbell)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Dip (Weighted)
4
8 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Seated Overhead Press (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
-
2
French Press
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Military Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Good Morning
3
6 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Sit Up
3
10 reps
-
7
Ab Wheel
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
-
2
French Press
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Military Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Good Morning
3
6 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Sit Up
3
10 reps
-
7
Ab Wheel
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
-
2
French Press
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Military Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Good Morning
3
6 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Sit Up
3
10 reps
-
7
Ab Wheel
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
-
2
French Press
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Military Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Good Morning
3
6 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Sit Up
3
10 reps
-
7
Ab Wheel
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Good Morning
3
6 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Ab Wheel
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
3
8 reps
-
3
Hammer Curl
4
8 reps
-
4
French Press
2
12 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Military Press (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Good Morning
3
6 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Ab Wheel
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
3
8 reps
-
3
Hammer Curl
4
8 reps
-
4
French Press
2
12 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Military Press (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Good Morning
3
6 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Ab Wheel
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
3
8 reps
-
3
Hammer Curl
4
8 reps
-
4
French Press
2
12 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Military Press (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Good Morning
3
6 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Ab Wheel
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
3
8 reps
-
3
Hammer Curl
4
8 reps
-
4
French Press
2
12 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Military Press (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bicep Curl (Barbell)
3 Sets
8 Reps
-
2
Bench Press (Barbell)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
6 Reps
-
5
French Press
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
-
-
-
-
6
Dumbbell Row
3 Sets
8 Reps
-
7
Dip (Weighted)
3 Sets
8 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8 Reps
-
3
Calf Raise (Bodyweight)
3 Sets
50 Reps
-
4
Hanging Leg Raise
3 Sets
10 Reps
-
5
Ab Wheel
3 Sets
8 Reps
-
6
Sit Up
3 Sets
10 Reps
-
Day 3
1
Bicep Curl (Dumbbell)
4 Sets
8 Reps
-
2
French Press
3 Sets
12 Reps
-
3
Skull Crusher (Dumbbell)
3 Sets
8 Reps
-
4
Dip (Bodyweight)
3 Sets
8 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
6
Military Press (Barbell)
3 Sets
8 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Good Morning
3 Sets
6 Reps
-
4
Seated Calf Raise
3 Sets
20 Reps
-
5
Hanging Leg Raise
3 Sets
10 Reps
-
6
Ab Wheel
3 Sets
6 Reps
-
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
3
Pullover (Dumbbell)
4 Sets
10 Reps
-
4
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
-