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BoostcampPNG

All body exercise

by Kaj Maseland

Program Description

The program exists of power sets, to quickly perform the program. It fits for people who have little time for training but do want to cover the basics. You can make the program into something your own, if you want to cover some muscles more. For example change the push up or pull up variation. Or do a cable row instead of rows with an elastic

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 23, 2025 04:53
  • Last Edited
    Dec 23, 2025 07:33
Muscle Engagement
Front
Back
MuscleSet
Lats
16.4%
Upper Back
13.1%
Front Delts
11.5%
Chest
9.8%
Triceps
9.8%
Other
6.6%
Biceps
6.6%
Quadriceps
6.6%
Stretching
6.6%
Glutes
4.9%
Hamstrings
4.9%
Abs
1.6%
Cardio
1.6%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 9
2B
Deficit Push Up
1
1 reps
RPE 10
2C
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 8.5
2D
One Arm Elastic Row
1
1 reps
RPE 8.5
3A
Decline Push Up
1
1
1 reps
RPE 10
-
3B
Kettlebell Swing
1
50 reps
RPE 7
3C
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 9
3D
Front Lever
1
-
4
Couch Stretch
2
1 mins
-
5
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
RPE 8
RPE 9.5
Day 6
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Jumping Jack
1 Set
1 Reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Reps
@9
2B
Deficit Push Up
1 Set
1 Reps
@10
2C
Bulgarian Split Squat (Dumbbell)
1 Set
1 Reps
@8.5
2D
One Arm Elastic Row
1 Set
1 Reps
@8.5
3A
Decline Push Up
1 Set
1 Set
1 Reps
@10
-
3B
Kettlebell Swing
1 Set
50 Reps
@7
3C
Pull-Up (Neutral Grip, Bodyweight)
1 Set
@9
3D
Front Lever
1 Set
-
4
Couch Stretch
2 Sets
1 mins
-
5
Stretching
1 Set
2 mins
-
Day 3
No exercises added to this day
Day 4
1
Jumping Jack
1 Set
1 Reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Reps
@9
2B
Deficit Push Up
1 Set
1 Reps
@10
2C
Bulgarian Split Squat (Dumbbell)
1 Set
1 Reps
@8.5
2D
One Arm Elastic Row
1 Set
1 Reps
@8.5
3A
Decline Push Up
1 Set
1 Set
1 Reps
@10
-
3B
Kettlebell Swing
1 Set
50 Reps
@7
3C
Pull-Up (Neutral Grip, Bodyweight)
1 Set
@9
3D
Front Lever
1 Set
-
4
Couch Stretch
2 Sets
1 mins
-
5
Stretching
1 Set
2 mins
-
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
@8
@9.5
Day 5
1
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
@8
@9.5
Day 6
No exercises added to this day
Day 7
1
Run Strides
1 Set
10 Reps
-