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BoostcampPNG

The Dark Knight (Revived)

by Ikram Shopan

Program Description

Enhancing raw strength and endurance while fostering agility and flexibility. This program is a personalized creation, meticulously crafted from my own experiences and tailored to my specific needs. While I am not a professional, I invite anyone interested to explore and adapt this regimen to their own fitness journey

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 22, 2025 01:37
  • Last Edited
    Apr 24, 2025 11:19
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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
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Pull-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Hanging Leg Raise
3
5-8 reps
RPE 9
8
Bench Press (Barbell)
3
8-12 reps
RPE 9
9
Pistol Squat
4
5-8 reps
RPE 9
10
Deficit Push Up
3
8-10 reps
RPE 9
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Chin-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Dip (Bodyweight)
3
15 reps
RPE 9
8
Candlestick
3
13-15 reps
-
9
Deficit Push Up
3
8-10 reps
RPE 9
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
11
Lateral Raise (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Pull-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Hanging Leg Raise
3
5-8 reps
RPE 9
8
Bench Press (Barbell)
3
8-12 reps
RPE 9
9
Pistol Squat
4
5-8 reps
RPE 9
10
Deficit Push Up
3
8-10 reps
RPE 9
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Chin-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Dip (Bodyweight)
3
15 reps
RPE 9
8
Candlestick
3
13-15 reps
-
9
Deficit Push Up
3
8-10 reps
RPE 9
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
11
Lateral Raise (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Pull-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Hanging Leg Raise
3
5-8 reps
RPE 9
8
Bench Press (Barbell)
3
8-12 reps
RPE 9
9
Pistol Squat
4
5-8 reps
RPE 9
10
Deficit Push Up
3
8-10 reps
RPE 9
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Chin-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Dip (Bodyweight)
3
15 reps
RPE 9
8
Candlestick
3
13-15 reps
-
9
Deficit Push Up
3
8-10 reps
RPE 9
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
11
Lateral Raise (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Pull-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Hanging Leg Raise
3
5-8 reps
RPE 9
8
Bench Press (Barbell)
3
8-12 reps
RPE 9
9
Pistol Squat
4
5-8 reps
RPE 9
10
Deficit Push Up
3
8-10 reps
RPE 9
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Chin-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Dip (Bodyweight)
3
15 reps
RPE 9
8
Candlestick
3
13-15 reps
-
9
Deficit Push Up
3
8-10 reps
RPE 9
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
11
Lateral Raise (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Pull-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Hanging Leg Raise
3
5-8 reps
RPE 9
8
Bench Press (Barbell)
3
8-12 reps
RPE 9
9
Pistol Squat
4
5-8 reps
RPE 9
10
Deficit Push Up
3
8-10 reps
RPE 9
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Chin-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Dip (Bodyweight)
3
15 reps
RPE 9
8
Candlestick
3
13-15 reps
-
9
Deficit Push Up
3
8-10 reps
RPE 9
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
11
Lateral Raise (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Pull-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Hanging Leg Raise
3
5-8 reps
RPE 9
8
Bench Press (Barbell)
3
8-12 reps
RPE 9
9
Pistol Squat
4
5-8 reps
RPE 9
10
Deficit Push Up
3
8-10 reps
RPE 9
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Chin-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Dip (Bodyweight)
3
15 reps
RPE 9
8
Candlestick
3
13-15 reps
-
9
Deficit Push Up
3
8-10 reps
RPE 9
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
11
Lateral Raise (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Chin-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Dip (Bodyweight)
3
15 reps
RPE 9
8
Candlestick
3
13-15 reps
-
9
Deficit Push Up
3
8-10 reps
RPE 9
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
11
Lateral Raise (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Pull-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Hanging Leg Raise
3
5-8 reps
RPE 9
8
Bench Press (Barbell)
3
8-12 reps
RPE 9
9
Pistol Squat
4
5-8 reps
RPE 9
10
Deficit Push Up
3
8-10 reps
RPE 9
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Chin-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Dip (Bodyweight)
3
15 reps
RPE 9
8
Candlestick
3
13-15 reps
-
9
Deficit Push Up
3
8-10 reps
RPE 9
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
11
Lateral Raise (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Pull-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Hanging Leg Raise
3
5-8 reps
RPE 9
8
Bench Press (Barbell)
3
8-12 reps
RPE 9
9
Pistol Squat
4
5-8 reps
RPE 9
10
Deficit Push Up
3
8-10 reps
RPE 9
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Chin-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Dip (Bodyweight)
3
15 reps
RPE 9
8
Candlestick
3
13-15 reps
-
9
Deficit Push Up
3
8-10 reps
RPE 9
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
11
Lateral Raise (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Pull-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Hanging Leg Raise
3
5-8 reps
RPE 9
8
Bench Press (Barbell)
3
8-12 reps
RPE 9
9
Pistol Squat
4
5-8 reps
RPE 9
10
Deficit Push Up
3
8-10 reps
RPE 9
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Chin-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Dip (Bodyweight)
3
15 reps
RPE 9
8
Candlestick
3
13-15 reps
-
9
Deficit Push Up
3
8-10 reps
RPE 9
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
11
Lateral Raise (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Pull-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Hanging Leg Raise
3
5-8 reps
RPE 9
8
Bench Press (Barbell)
3
8-12 reps
RPE 9
9
Pistol Squat
4
5-8 reps
RPE 9
10
Deficit Push Up
3
8-10 reps
RPE 9
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Chin-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Dip (Bodyweight)
3
15 reps
RPE 9
8
Candlestick
3
13-15 reps
-
9
Deficit Push Up
3
8-10 reps
RPE 9
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
11
Lateral Raise (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Pull-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Hanging Leg Raise
3
5-8 reps
RPE 9
8
Bench Press (Barbell)
3
8-12 reps
RPE 9
9
Pistol Squat
4
5-8 reps
RPE 9
10
Deficit Push Up
3
8-10 reps
RPE 9
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Chin-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Dip (Bodyweight)
3
15 reps
RPE 9
8
Candlestick
3
13-15 reps
-
9
Deficit Push Up
3
8-10 reps
RPE 9
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
11
Lateral Raise (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Pull-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Hanging Leg Raise
3
5-8 reps
RPE 9
8
Bench Press (Barbell)
3
8-12 reps
RPE 9
9
Pistol Squat
4
5-8 reps
RPE 9
10
Deficit Push Up
3
8-10 reps
RPE 9
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Pull-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Hanging Leg Raise
3
5-8 reps
RPE 9
8
Bench Press (Barbell)
3
8-12 reps
RPE 9
9
Pistol Squat
4
5-8 reps
RPE 9
10
Deficit Push Up
3
8-10 reps
RPE 9
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Chin-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Dip (Bodyweight)
3
15 reps
RPE 9
8
Candlestick
3
13-15 reps
-
9
Deficit Push Up
3
8-10 reps
RPE 9
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
11
Lateral Raise (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Pull-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Hanging Leg Raise
3
5-8 reps
RPE 9
8
Bench Press (Barbell)
3
8-12 reps
RPE 9
9
Pistol Squat
4
5-8 reps
RPE 9
10
Deficit Push Up
3
8-10 reps
RPE 9
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Chin-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Dip (Bodyweight)
3
15 reps
RPE 9
8
Candlestick
3
13-15 reps
-
9
Deficit Push Up
3
8-10 reps
RPE 9
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
11
Lateral Raise (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Pull-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Hanging Leg Raise
3
5-8 reps
RPE 9
8
Bench Press (Barbell)
3
8-12 reps
RPE 9
9
Pistol Squat
4
5-8 reps
RPE 9
10
Deficit Push Up
3
8-10 reps
RPE 9
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Chin-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Dip (Bodyweight)
3
15 reps
RPE 9
8
Candlestick
3
13-15 reps
-
9
Deficit Push Up
3
8-10 reps
RPE 9
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
11
Lateral Raise (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Pull-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Hanging Leg Raise
3
5-8 reps
RPE 9
8
Bench Press (Barbell)
3
8-12 reps
RPE 9
9
Pistol Squat
4
5-8 reps
RPE 9
10
Deficit Push Up
3
8-10 reps
RPE 9
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Chin-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Dip (Bodyweight)
3
15 reps
RPE 9
8
Candlestick
3
13-15 reps
-
9
Deficit Push Up
3
8-10 reps
RPE 9
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
11
Lateral Raise (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Pull-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Hanging Leg Raise
3
5-8 reps
RPE 9
8
Bench Press (Barbell)
3
8-12 reps
RPE 9
9
Pistol Squat
4
5-8 reps
RPE 9
10
Deficit Push Up
3
8-10 reps
RPE 9
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Chin-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Dip (Bodyweight)
3
15 reps
RPE 9
8
Candlestick
3
13-15 reps
-
9
Deficit Push Up
3
8-10 reps
RPE 9
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
11
Lateral Raise (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Pull-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Hanging Leg Raise
3
5-8 reps
RPE 9
8
Bench Press (Barbell)
3
8-12 reps
RPE 9
9
Pistol Squat
4
5-8 reps
RPE 9
10
Deficit Push Up
3
8-10 reps
RPE 9
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
10 reps
-
5
Chin-Up (Bodyweight)
10
3 reps
RPE 6
6
Cossack Squat
3
6-8 reps
RPE 8.5
7
Dip (Bodyweight)
3
15 reps
RPE 9
8
Candlestick
3
13-15 reps
-
9
Deficit Push Up
3
8-10 reps
RPE 9
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
11
Lateral Raise (Cable)
3
8-12 reps
RPE 9
12
Dead Hang
3
60 secs
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Jump Rope
1 Set
200 Reps
-
2
World's Greatest Stretch
2 Sets
10 Reps
-
3
Arm Circle
2 Sets
20 Reps
-
4
Downward Dog to Lunge
1 Set
10 Reps
-
5
Chin-Up (Bodyweight)
10 Sets
3 Reps
@6
6
Cossack Squat
3 Sets
6-8 Reps
@8.5
7
Dip (Bodyweight)
3 Sets
15 Reps
@9
8
Candlestick
3 Sets
13-15 Reps
-
9
Deficit Push Up
3 Sets
8-10 Reps
@9
10
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
11
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
12
Dead Hang
3 Sets
60 secs
@9
Day 1
1
Jump Rope
1 Set
200 Reps
-
2
World's Greatest Stretch
2 Sets
10 Reps
-
3
Arm Circle
2 Sets
20 Reps
-
4
Downward Dog to Lunge
1 Set
10 Reps
-
5
Pull-Up (Bodyweight)
10 Sets
3 Reps
@6
6
Cossack Squat
3 Sets
6-8 Reps
@8.5
7
Hanging Leg Raise
3 Sets
5-8 Reps
@9
8
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
9
Pistol Squat
4 Sets
5-8 Reps
@9
10
Deficit Push Up
3 Sets
8-10 Reps
@9
11
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
12
Dead Hang
3 Sets
60 secs
@9
Day 3
1
Jump Rope
1 Set
200 Reps
-
2
World's Greatest Stretch
2 Sets
10 Reps
-
3
Arm Circle
2 Sets
20 Reps
-
4
Downward Dog to Lunge
1 Set
10 Reps
-
5
Pull-Up (Bodyweight)
10 Sets
3 Reps
@6
6
Cossack Squat
3 Sets
6-8 Reps
@8.5
7
Hanging Leg Raise
3 Sets
5-8 Reps
@9
8
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
9
Pistol Squat
4 Sets
5-8 Reps
@9
10
Deficit Push Up
3 Sets
8-10 Reps
@9
11
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
12
Dead Hang
3 Sets
60 secs
@9