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Omni-Man Training Plan
by SuperheroFlex
Program Description
This workout plan is a hybrid approach of both athletic performance and strength and conditioning to build muscle and athletic performance like Omni-Man
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jun 30, 2024 03:22
Last Edited
Jun 30, 2024 03:44
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Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@6.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
3
Landmine Press
4 Sets
10 Reps
@6.5
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@6.5
@6
5
Push Up
3 Sets
15 Reps
@6
6
Ring Dip
3 Sets
10 Reps
@6.5
Day 2
1
Box Jump
4 Sets
10 Reps
@8
2
Lateral Box Jump
3 Sets
5 Reps
@7.5
3
Jump Switch Lunge
3 Sets
5 Reps
@8.5
4
Burpee
3 Sets
10 Reps
@8
5
Med Ball Slam
3 Sets
15 Reps
@9
6
2km Row
1 Set
10 mins
@8
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Kettlebell Swing
4 Sets
20 Reps
@8
3
Lunge (Kettlebell)
3 Sets
12 Reps
@6.5
4
Leg Press
3 Sets
10 Reps
@8.5
5
Hip Thrust (Barbell)
4 Sets
12 Reps
@7
6
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
@7
Day 4
1
Hanging Leg Raise
4 Sets
10 Reps
@7
2
Plank
3 Sets
1 mins
@6.5
3
Russian Twist
3 Sets
15 Reps
@7
4
V-Up
3 Sets
10 Reps
@6.5
5
Lateral Med Ball Throw
3 Sets
10 Reps
@7.5
6
Inch Worm + Push Up
3 Sets
8 Reps
@8
Day 5
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@7.5
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@7
3
Dumbbell Row
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
10 Reps
@6.5
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Hammer Curl
3 Sets
12 Reps
@7.5