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BoostcampPNG

Sans Cali workout

by San A.
1 athletes joined

Program Description

Give myself a better physique

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Athletics, Bodybuilding
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 23, 2026 11:08
  • Last Edited
    Feb 25, 2026 12:15
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.3%
Lats
14.1%
Abs
11.8%
Triceps
10.7%
Front Delts
10.7%
Chest
9%
Biceps
5.7%
Quadriceps
5.1%
Glutes
3.8%
Hamstrings
3.6%
Other
3.4%
Middle Delts
1.7%
Calves
1.7%
Adductors
1.1%
Forearms
0.9%
Lower Back
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
9
Plank
2
45-1 mins
RPE 8
10
Jog
1
1 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
9
Plank
2
45-1 mins
RPE 8
10
Jog
1
1 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
9
Plank
2
45-1 mins
RPE 8
10
Jog
1
1 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
9
Plank
2
45-1 mins
RPE 8
10
Jog
1
1 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
9
Plank
2
45-1 mins
RPE 8
10
Jog
1
1 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest to bar Pull Up
4
10 reps
RPE 7.5
2
Chest to bar Pull Up
4
10 reps
RPE 8
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 8
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest to bar Pull Up
4
10 reps
RPE 7.5
2
Chest to bar Pull Up
4
10 reps
RPE 8
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 8
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest to bar Pull Up
4
10 reps
RPE 7.5
2
Chest to bar Pull Up
4
10 reps
RPE 8
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 8
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest to bar Pull Up
4
10 reps
RPE 7.5
2
Chest to bar Pull Up
4
10 reps
RPE 8
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 8
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest to bar Pull Up
4
10 reps
RPE 7.5
2
Chest to bar Pull Up
4
10 reps
RPE 8
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 8
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest to bar Pull Up
4
10 reps
RPE 7.5
2
Chest to bar Pull Up
4
10 reps
RPE 8
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 8
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest to bar Pull Up
4
10 reps
RPE 7.5
2
Chest to bar Pull Up
4
10 reps
RPE 8
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 8
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
5-8 reps
RPE 10
2
Chin-Up (Bodyweight)
4
5-8 reps
RPE 10
3
Blank Bodyweight Row
4
10 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Wall Sit
3
AMRAP
RPE 8
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Hanging Toes To Bar
2
12 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
5-8 reps
RPE 10
2
Chin-Up (Bodyweight)
4
5-8 reps
RPE 10
3
Blank Bodyweight Row
4
10 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Wall Sit
3
AMRAP
RPE 8
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Hanging Toes To Bar
2
12 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
5-8 reps
RPE 10
2
Chin-Up (Bodyweight)
4
5-8 reps
RPE 10
3
Blank Bodyweight Row
4
10 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Wall Sit
3
AMRAP
RPE 8
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Hanging Toes To Bar
2
12 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
5-8 reps
RPE 10
2
Chin-Up (Bodyweight)
4
5-8 reps
RPE 10
3
Blank Bodyweight Row
4
10 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Wall Sit
3
AMRAP
RPE 8
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Hanging Toes To Bar
2
12 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
5-8 reps
RPE 10
2
Chin-Up (Bodyweight)
4
5-8 reps
RPE 10
3
Blank Bodyweight Row
4
10 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Wall Sit
3
AMRAP
RPE 8
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Hanging Toes To Bar
2
12 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
5-8 reps
RPE 10
2
Chin-Up (Bodyweight)
4
5-8 reps
RPE 10
3
Blank Bodyweight Row
4
10 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Wall Sit
3
AMRAP
RPE 8
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Hanging Toes To Bar
2
12 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
15 reps
RPE 7.5
2
Push Up
4
25 reps
RPE 7
3
Pike Push Up
4
12 reps
RPE 8
4
Seated Dip (Machine)
3
20 reps
RPE 8
5
Diamond Push Up
3
15 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
1
15 reps
15 reps
RPE 7.5
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 8.5
8
Dip (Bodyweight)
2
12-15 reps
RPE 8.5
9
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
10
Plank
2
45-1 mins
RPE 8
11
Jog
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
15 reps
RPE 7.5
2
Push Up
4
25 reps
RPE 7
3
Pike Push Up
4
12 reps
RPE 8
4
Seated Dip (Machine)
3
20 reps
RPE 8
5
Diamond Push Up
3
15 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
1
15 reps
15 reps
RPE 7.5
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 8.5
8
Dip (Bodyweight)
2
12-15 reps
RPE 8.5
9
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
10
Plank
2
45-1 mins
RPE 8
11
Jog
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
15 reps
RPE 7.5
2
Push Up
4
25 reps
RPE 7
3
Pike Push Up
4
12 reps
RPE 8
4
Seated Dip (Machine)
3
20 reps
RPE 8
5
Diamond Push Up
3
15 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
1
15 reps
15 reps
RPE 7.5
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 8.5
8
Dip (Bodyweight)
2
12-15 reps
RPE 8.5
9
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
10
Plank
2
45-1 mins
RPE 8
11
Jog
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
15 reps
RPE 7.5
2
Push Up
4
25 reps
RPE 7
3
Pike Push Up
4
12 reps
RPE 8
4
Seated Dip (Machine)
3
20 reps
RPE 8
5
Diamond Push Up
3
15 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
1
15 reps
15 reps
RPE 7.5
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 8.5
8
Dip (Bodyweight)
2
12-15 reps
RPE 8.5
9
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
10
Plank
2
45-1 mins
RPE 8
11
Jog
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
15 reps
RPE 7.5
2
Push Up
4
25 reps
RPE 7
3
Pike Push Up
4
12 reps
RPE 8
4
Seated Dip (Machine)
3
20 reps
RPE 8
5
Diamond Push Up
3
15 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
1
15 reps
15 reps
RPE 7.5
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 8.5
8
Dip (Bodyweight)
2
12-15 reps
RPE 8.5
9
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
10
Plank
2
45-1 mins
RPE 8
11
Jog
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
15 reps
RPE 7.5
2
Pike Push Up
4
10-15 reps
RPE 8
3
Seated Dip (Machine)
3
20 reps
RPE 8
4A
Diamond Push Up
4
15 reps
RPE 8
5
Scapular Push Up
3
12 reps
RPE 8
6
Hanging Toes To Bar
3
15 reps
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 8.5
9
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
10
Plank
2
AMRAP
RPE 8
11
Jog
1
1.5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
15 reps
RPE 7.5
2
Pike Push Up
4
10-15 reps
RPE 8
3
Seated Dip (Machine)
3
20 reps
RPE 8
4A
Diamond Push Up
4
15 reps
RPE 8
5
Scapular Push Up
3
12 reps
RPE 8
6
Hanging Toes To Bar
3
15 reps
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 8.5
9
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
10
Plank
2
AMRAP
RPE 8
11
Jog
1
1.5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
15 reps
RPE 7.5
2
Pike Push Up
4
10-15 reps
RPE 8
3
Seated Dip (Machine)
3
20 reps
RPE 8
4A
Diamond Push Up
4
15 reps
RPE 8
5
Scapular Push Up
3
12 reps
RPE 8
6
Hanging Toes To Bar
3
15 reps
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 8.5
9
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
10
Plank
2
AMRAP
RPE 8
11
Jog
1
1.5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
15 reps
RPE 7.5
2
Pike Push Up
4
10-15 reps
RPE 8
3
Seated Dip (Machine)
3
20 reps
RPE 8
4A
Diamond Push Up
4
15 reps
RPE 8
5
Scapular Push Up
3
12 reps
RPE 8
6
Hanging Toes To Bar
3
15 reps
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 8.5
9
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
10
Plank
2
AMRAP
RPE 8
11
Jog
1
1.5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
15 reps
RPE 7.5
2
Pike Push Up
4
10-15 reps
RPE 8
3
Seated Dip (Machine)
3
20 reps
RPE 8
4A
Diamond Push Up
4
15 reps
RPE 8
5
Scapular Push Up
3
12 reps
RPE 8
6
Hanging Toes To Bar
3
15 reps
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 8.5
9
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
10
Plank
2
AMRAP
RPE 8
11
Jog
1
1.5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
15 reps
RPE 7.5
2
Pike Push Up
4
10-15 reps
RPE 8
3
Seated Dip (Machine)
3
20 reps
RPE 8
4A
Diamond Push Up
4
15 reps
RPE 8
5
Scapular Push Up
3
12 reps
RPE 8
6
Hanging Toes To Bar
3
15 reps
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 8.5
9
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
10
Plank
2
AMRAP
RPE 8
11
Jog
1
1.5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
15 reps
RPE 7.5
2
Pike Push Up
4
10-15 reps
RPE 8
3
Seated Dip (Machine)
3
20 reps
RPE 8
4A
Diamond Push Up
4
15 reps
RPE 8
5
Scapular Push Up
3
12 reps
RPE 8
6
Hanging Toes To Bar
3
15 reps
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 8.5
9
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
10
Plank
2
AMRAP
RPE 8
11
Jog
1
1.5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
5
10 reps
RPE 7.5
2
Push Up
4
10 reps
RPE 7
3
Pike Push Up
4
15 reps
RPE 8
4
Seated Dip (Machine)
3
20 reps
RPE 8
5
Diamond Push Up
3
10 reps
RPE 8
6
Hanging Toes To Bar
2
15 reps
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 8.5
9
Hanging Toes To Bar
3
15 reps
RPE 8
10
Wall Sit
3
AMRAP
RPE 8
11
Jog
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
5
10 reps
RPE 7.5
2
Push Up
4
10 reps
RPE 7
3
Pike Push Up
4
15 reps
RPE 8
4
Seated Dip (Machine)
3
20 reps
RPE 8
5
Diamond Push Up
3
10 reps
RPE 8
6
Hanging Toes To Bar
2
15 reps
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 8.5
9
Hanging Toes To Bar
3
15 reps
RPE 8
10
Wall Sit
3
AMRAP
RPE 8
11
Jog
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
5
10 reps
RPE 7.5
2
Push Up
4
10 reps
RPE 7
3
Pike Push Up
4
15 reps
RPE 8
4
Seated Dip (Machine)
3
20 reps
RPE 8
5
Diamond Push Up
3
10 reps
RPE 8
6
Hanging Toes To Bar
2
15 reps
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 8.5
9
Hanging Toes To Bar
3
15 reps
RPE 8
10
Wall Sit
3
AMRAP
RPE 8
11
Jog
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
5
10 reps
RPE 7.5
2
Push Up
4
10 reps
RPE 7
3
Pike Push Up
4
15 reps
RPE 8
4
Seated Dip (Machine)
3
20 reps
RPE 8
5
Diamond Push Up
3
10 reps
RPE 8
6
Hanging Toes To Bar
2
15 reps
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 8.5
9
Hanging Toes To Bar
3
15 reps
RPE 8
10
Wall Sit
3
AMRAP
RPE 8
11
Jog
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
5
10 reps
RPE 7.5
2
Push Up
4
10 reps
RPE 7
3
Pike Push Up
4
15 reps
RPE 8
4
Seated Dip (Machine)
3
20 reps
RPE 8
5
Diamond Push Up
3
10 reps
RPE 8
6
Hanging Toes To Bar
2
15 reps
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 8.5
9
Hanging Toes To Bar
3
15 reps
RPE 8
10
Wall Sit
3
AMRAP
RPE 8
11
Jog
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
5
10 reps
RPE 7.5
2
Push Up
4
10 reps
RPE 7
3
Pike Push Up
4
15 reps
RPE 8
4
Seated Dip (Machine)
3
20 reps
RPE 8
5
Diamond Push Up
3
10 reps
RPE 8
6
Hanging Toes To Bar
2
15 reps
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 8.5
9
Hanging Toes To Bar
3
15 reps
RPE 8
10
Wall Sit
3
AMRAP
RPE 8
11
Jog
1
1 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
25-30 reps
RPE 9
2
Jump Squat
4
12-15 reps
RPE 8
3
Standing Calf Raise
4
25 reps
RPE 9
4
Burpee
3
10-12 reps
RPE 9
5
Plank
3
1-1.5 reps
RPE 9
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
7
Dip (Bodyweight)
2
12-15 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
9
Plank
1
45-1 mins
RPE 9
10
Jog
1
1.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
25-30 reps
RPE 9
2
Jump Squat
4
12-15 reps
RPE 8
3
Standing Calf Raise
4
25 reps
RPE 9
4
Burpee
3
10-12 reps
RPE 9
5
Plank
3
1-1.5 reps
RPE 9
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
7
Dip (Bodyweight)
2
12-15 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
9
Plank
1
45-1 mins
RPE 9
10
Jog
1
1.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
25-30 reps
RPE 9
2
Jump Squat
4
12-15 reps
RPE 8
3
Standing Calf Raise
4
25 reps
RPE 9
4
Burpee
3
10-12 reps
RPE 9
5
Plank
3
1-1.5 reps
RPE 9
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
7
Dip (Bodyweight)
2
12-15 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
9
Plank
1
45-1 mins
RPE 9
10
Jog
1
1.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
25-30 reps
RPE 9
2
Jump Squat
4
12-15 reps
RPE 8
3
Standing Calf Raise
4
25 reps
RPE 9
4
Burpee
3
10-12 reps
RPE 9
5
Plank
3
1-1.5 reps
RPE 9
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
7
Dip (Bodyweight)
2
12-15 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
9
Plank
1
45-1 mins
RPE 9
10
Jog
1
1.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
25-30 reps
RPE 9
2
Jump Squat
4
12-15 reps
RPE 8
3
Standing Calf Raise
4
25 reps
RPE 9
4
Burpee
3
10-12 reps
RPE 9
5
Plank
3
1-1.5 reps
RPE 9
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
7
Dip (Bodyweight)
2
12-15 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
9
Plank
1
45-1 mins
RPE 9
10
Jog
1
1.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
RPE 9
2
Jump Squat
4
8 reps
RPE 8
3
Standing Calf Raise
4
25 reps
RPE 9
4
Burpee
3
15-20 reps
RPE 9
5
Plank
3
AMRAP
RPE 9
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 7.5
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
1
AMRAP
RPE 9
10
Jog
1
1.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
RPE 9
2
Jump Squat
4
8 reps
RPE 8
3
Standing Calf Raise
4
25 reps
RPE 9
4
Burpee
3
15-20 reps
RPE 9
5
Plank
3
AMRAP
RPE 9
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 7.5
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
1
AMRAP
RPE 9
10
Jog
1
1.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
RPE 9
2
Jump Squat
4
8 reps
RPE 8
3
Standing Calf Raise
4
25 reps
RPE 9
4
Burpee
3
15-20 reps
RPE 9
5
Plank
3
AMRAP
RPE 9
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 7.5
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
1
AMRAP
RPE 9
10
Jog
1
1.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
RPE 9
2
Jump Squat
4
8 reps
RPE 8
3
Standing Calf Raise
4
25 reps
RPE 9
4
Burpee
3
15-20 reps
RPE 9
5
Plank
3
AMRAP
RPE 9
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 7.5
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
1
AMRAP
RPE 9
10
Jog
1
1.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
RPE 9
2
Jump Squat
4
8 reps
RPE 8
3
Standing Calf Raise
4
25 reps
RPE 9
4
Burpee
3
15-20 reps
RPE 9
5
Plank
3
AMRAP
RPE 9
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 7.5
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
1
AMRAP
RPE 9
10
Jog
1
1.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
RPE 9
2
Jump Squat
4
8 reps
RPE 8
3
Standing Calf Raise
4
25 reps
RPE 9
4
Burpee
3
15-20 reps
RPE 9
5
Plank
3
AMRAP
RPE 9
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 7.5
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
1
AMRAP
RPE 9
10
Jog
1
1.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
RPE 9
2
Jump Squat
4
8 reps
RPE 8
3
Standing Calf Raise
4
25 reps
RPE 9
4
Burpee
3
15-20 reps
RPE 9
5
Plank
3
AMRAP
RPE 9
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 7.5
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
1
AMRAP
RPE 9
10
Jog
1
1.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6 reps
RPE 9
2
Jump Squat
4
12-15 reps
RPE 8
3
Single Leg Hip Thrust
3
12 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 9
5
Burpee
3
10-12 reps
RPE 9
6
Wall Sit
3
AMRAP
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
8
Dip (Bodyweight)
2
12-15 reps
RPE 7.5
9
Hanging Toes To Bar
3
15 reps
RPE 8
10
Jog
1
1.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6 reps
RPE 9
2
Jump Squat
4
12-15 reps
RPE 8
3
Single Leg Hip Thrust
3
12 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 9
5
Burpee
3
10-12 reps
RPE 9
6
Wall Sit
3
AMRAP
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
8
Dip (Bodyweight)
2
12-15 reps
RPE 7.5
9
Hanging Toes To Bar
3
15 reps
RPE 8
10
Jog
1
1.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6 reps
RPE 9
2
Jump Squat
4
12-15 reps
RPE 8
3
Single Leg Hip Thrust
3
12 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 9
5
Burpee
3
10-12 reps
RPE 9
6
Wall Sit
3
AMRAP
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
8
Dip (Bodyweight)
2
12-15 reps
RPE 7.5
9
Hanging Toes To Bar
3
15 reps
RPE 8
10
Jog
1
1.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6 reps
RPE 9
2
Jump Squat
4
12-15 reps
RPE 8
3
Single Leg Hip Thrust
3
12 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 9
5
Burpee
3
10-12 reps
RPE 9
6
Wall Sit
3
AMRAP
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
8
Dip (Bodyweight)
2
12-15 reps
RPE 7.5
9
Hanging Toes To Bar
3
15 reps
RPE 8
10
Jog
1
1.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6 reps
RPE 9
2
Jump Squat
4
12-15 reps
RPE 8
3
Single Leg Hip Thrust
3
12 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 9
5
Burpee
3
10-12 reps
RPE 9
6
Wall Sit
3
AMRAP
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
8
Dip (Bodyweight)
2
12-15 reps
RPE 7.5
9
Hanging Toes To Bar
3
15 reps
RPE 8
10
Jog
1
1.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6 reps
RPE 9
2
Jump Squat
4
12-15 reps
RPE 8
3
Single Leg Hip Thrust
3
12 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 9
5
Burpee
3
10-12 reps
RPE 9
6
Wall Sit
3
AMRAP
RPE 8
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
8
Dip (Bodyweight)
2
12-15 reps
RPE 7.5
9
Hanging Toes To Bar
3
15 reps
RPE 8
10
Jog
1
1.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
9
Plank
2
45-1 mins
RPE 8
10
Jog
1
1 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
9
Plank
2
45-1 mins
RPE 8
10
Jog
1
1 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
9
Plank
2
45-1 mins
RPE 8
10
Jog
1
1 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
9
Plank
2
45-1 mins
RPE 8
10
Jog
1
1 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
9
Plank
2
45-1 mins
RPE 8
10
Jog
1
1 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest to bar Pull Up
4
10 reps
RPE 7.5
2
Chest to bar Pull Up
4
10 reps
RPE 8
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 8
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest to bar Pull Up
4
10 reps
RPE 7.5
2
Chest to bar Pull Up
4
10 reps
RPE 8
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 8
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest to bar Pull Up
4
10 reps
RPE 7.5
2
Chest to bar Pull Up
4
10 reps
RPE 8
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 8
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest to bar Pull Up
4
10 reps
RPE 7.5
2
Chest to bar Pull Up
4
10 reps
RPE 8
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 8
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest to bar Pull Up
4
10 reps
RPE 7.5
2
Chest to bar Pull Up
4
10 reps
RPE 8
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 8
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest to bar Pull Up
4
10 reps
RPE 7.5
2
Chest to bar Pull Up
4
10 reps
RPE 8
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 8
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest to bar Pull Up
4
10 reps
RPE 7.5
2
Chest to bar Pull Up
4
10 reps
RPE 8
3
Blank Bodyweight Row
4
12-15 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Plank
3
1 mins
RPE 8.5
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 8
8
Hanging Toes To Bar
2
15 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
5-8 reps
RPE 10
2
Chin-Up (Bodyweight)
4
5-8 reps
RPE 10
3
Blank Bodyweight Row
4
10 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Wall Sit
3
AMRAP
RPE 8
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Hanging Toes To Bar
2
12 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
5-8 reps
RPE 10
2
Chin-Up (Bodyweight)
4
5-8 reps
RPE 10
3
Blank Bodyweight Row
4
10 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Wall Sit
3
AMRAP
RPE 8
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Hanging Toes To Bar
2
12 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
5-8 reps
RPE 10
2
Chin-Up (Bodyweight)
4
5-8 reps
RPE 10
3
Blank Bodyweight Row
4
10 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Wall Sit
3
AMRAP
RPE 8
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Hanging Toes To Bar
2
12 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
5-8 reps
RPE 10
2
Chin-Up (Bodyweight)
4
5-8 reps
RPE 10
3
Blank Bodyweight Row
4
10 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Wall Sit
3
AMRAP
RPE 8
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Hanging Toes To Bar
2
12 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
5-8 reps
RPE 10
2
Chin-Up (Bodyweight)
4
5-8 reps
RPE 10
3
Blank Bodyweight Row
4
10 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Wall Sit
3
AMRAP
RPE 8
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Hanging Toes To Bar
2
12 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
5-8 reps
RPE 10
2
Chin-Up (Bodyweight)
4
5-8 reps
RPE 10
3
Blank Bodyweight Row
4
10 reps
RPE 9
4
Dead Hang
1
AMRAP
RPE 10
5
Wall Sit
3
AMRAP
RPE 8
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 8
8
Hanging Toes To Bar
2
12 reps
RPE 8
9
Plank
2
AMRAP
RPE 8
10
Jog
1
1.5 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
1 mins
RPE 6
Week 1
1 / 18 Weeks
Day 2
1
Dip (Bodyweight)
4 Sets
15 Reps
@7.5
2
Push Up
4 Sets
25 Reps
@7
3
Pike Push Up
4 Sets
12 Reps
@8
4
Seated Dip (Machine)
3 Sets
20 Reps
@8
5
Diamond Push Up
3 Sets
15 Reps
@8
6
Leg Raise (Captain's Chair)
2 Sets
1 Set
15 Reps
15 Reps
@7.5
@8
7
Chin-Up (Bodyweight)
2 Sets
AMRAP
@8.5
8
Dip (Bodyweight)
2 Sets
12-15 Reps
@8.5
9
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@8
10
Plank
2 Sets
45-1 mins
@8
11
Jog
1 Set
1 Reps
@6.5
Day 1
1
Wide Grip Pull-Up
5 Sets
AMRAP
@10
2
Chin-Up (Bodyweight)
4 Sets
AMRAP
@10
3
Blank Bodyweight Row
4 Sets
12-15 Reps
@9
4
Dead Hang
1 Set
AMRAP
@10
5
Plank
3 Sets
1 mins
@8.5
6
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
7
Dip (Bodyweight)
2 Sets
15 Reps
@8
8
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@8
9
Plank
2 Sets
45-1 mins
@8
10
Jog
1 Set
1 Reps
@6.5
Day 3
1
Squat (Bodyweight)
4 Sets
25-30 Reps
@9
2
Jump Squat
4 Sets
12-15 Reps
@8
3
Standing Calf Raise
4 Sets
25 Reps
@9
4
Burpee
3 Sets
10-12 Reps
@9
5
Plank
3 Sets
1-1.5 Reps
@9
6
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9
7
Dip (Bodyweight)
2 Sets
12-15 Reps
@7.5
8
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@8
9
Plank
1 Set
45-1 mins
@9
10
Jog
1 Set
1.5 mins
@7
Day 4
1
Wide Grip Pull-Up
5 Sets
AMRAP
@10
2
Chin-Up (Bodyweight)
4 Sets
AMRAP
@10
3
Blank Bodyweight Row
4 Sets
12-15 Reps
@9
4
Dead Hang
1 Set
AMRAP
@10
5
Plank
3 Sets
1 mins
@8.5
6
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
7
Dip (Bodyweight)
2 Sets
15 Reps
@8
8
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@8
9
Plank
2 Sets
45-1 mins
@8
10
Jog
1 Set
1 Reps
@6.5
Day 5
1
Jog
1 Set
1 mins
@6