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BoostcampPNG

Calisthenics to make a black Greek God

by Sonwabo

Program Description

Building muscle while building endurance and also burning fats.

Program Overview

  • Level
    Beginner, Novice, Advanced, Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting, Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 26, 2024 07:31
  • Last Edited
    Sep 07, 2024 04:56
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Push Up
4
15 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Dips Between Chairs
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Pike Push Up
3
15 reps
RPE 10
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Push Up
4
15 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Dips Between Chairs
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Pike Push Up
3
15 reps
RPE 10
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Push Up
4
15 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Dips Between Chairs
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Pike Push Up
3
15 reps
RPE 10
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Push Up
4
15 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Dips Between Chairs
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Pike Push Up
3
15 reps
RPE 10
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Push Up
4
15 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Dips Between Chairs
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Pike Push Up
3
15 reps
RPE 10
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Push Up
4
15 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Dips Between Chairs
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Pike Push Up
3
15 reps
RPE 10
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Push Up
4
15 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Dips Between Chairs
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Pike Push Up
3
15 reps
RPE 10
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Push Up
4
15 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Dips Between Chairs
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Pike Push Up
3
15 reps
RPE 10
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Push Up
4
15 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Dips Between Chairs
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Pike Push Up
3
15 reps
RPE 10
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Push Up
4
15 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Dips Between Chairs
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Pike Push Up
3
15 reps
RPE 10
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Push Up
4
15 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Dips Between Chairs
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Pike Push Up
3
15 reps
RPE 10
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Push Up
4
15 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Dips Between Chairs
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Pike Push Up
3
15 reps
RPE 10
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Dumbbell)
4
15 reps
RPE 10
8
Hollow Hold
3
30 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Dumbbell)
4
15 reps
RPE 10
8
Hollow Hold
3
30 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Dumbbell)
4
15 reps
RPE 10
8
Hollow Hold
3
30 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Dumbbell)
4
15 reps
RPE 10
8
Hollow Hold
3
30 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Dumbbell)
4
15 reps
RPE 10
8
Hollow Hold
3
30 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Dumbbell)
4
15 reps
RPE 10
8
Hollow Hold
3
30 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Dumbbell)
4
15 reps
RPE 10
8
Hollow Hold
3
30 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Dumbbell)
4
15 reps
RPE 10
8
Hollow Hold
3
30 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Dumbbell)
4
15 reps
RPE 10
8
Hollow Hold
3
30 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Dumbbell)
4
15 reps
RPE 10
8
Hollow Hold
3
30 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Dumbbell)
4
15 reps
RPE 10
8
Hollow Hold
3
30 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Dumbbell)
4
15 reps
RPE 10
8
Hollow Hold
3
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
8 reps
RPE 10
3
Chin-Up (Bodyweight)
3
7-14 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
8 reps
RPE 10
3
Chin-Up (Bodyweight)
3
7-14 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
8 reps
RPE 10
3
Chin-Up (Bodyweight)
3
7-14 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
8 reps
RPE 10
3
Chin-Up (Bodyweight)
3
7-14 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
8 reps
RPE 10
3
Chin-Up (Bodyweight)
3
7-14 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
8 reps
RPE 10
3
Chin-Up (Bodyweight)
3
7-14 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
8 reps
RPE 10
3
Chin-Up (Bodyweight)
3
7-14 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
8 reps
RPE 10
3
Chin-Up (Bodyweight)
3
7-14 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
8 reps
RPE 10
3
Chin-Up (Bodyweight)
3
7-14 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
8 reps
RPE 10
3
Chin-Up (Bodyweight)
3
7-14 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
8 reps
RPE 10
3
Chin-Up (Bodyweight)
3
7-14 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
8 reps
RPE 10
3
Chin-Up (Bodyweight)
3
7-14 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 10
2
Push Up (Weighted)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Wide Grip Pull-Up
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 10
2
Push Up (Weighted)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Wide Grip Pull-Up
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 10
2
Push Up (Weighted)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Wide Grip Pull-Up
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 10
2
Push Up (Weighted)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Wide Grip Pull-Up
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 10
2
Push Up (Weighted)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Wide Grip Pull-Up
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 10
2
Push Up (Weighted)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Wide Grip Pull-Up
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 10
2
Push Up (Weighted)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Wide Grip Pull-Up
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 10
2
Push Up (Weighted)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Wide Grip Pull-Up
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 10
2
Push Up (Weighted)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Wide Grip Pull-Up
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 10
2
Push Up (Weighted)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Wide Grip Pull-Up
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 10
2
Push Up (Weighted)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Wide Grip Pull-Up
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 10
2
Push Up (Weighted)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Wide Grip Pull-Up
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Calf Raise (Bodyweight)
4
20 reps
RPE 10
3
Push Up
3
20 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Standing Calf Raise
2
7-14 reps
RPE 10
6
Squat (Bodyweight)
1
7-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Calf Raise (Bodyweight)
4
20 reps
RPE 10
3
Push Up
3
20 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Standing Calf Raise
2
7-14 reps
RPE 10
6
Squat (Bodyweight)
1
7-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Calf Raise (Bodyweight)
4
20 reps
RPE 10
3
Push Up
3
20 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Standing Calf Raise
2
7-14 reps
RPE 10
6
Squat (Bodyweight)
1
7-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Calf Raise (Bodyweight)
4
20 reps
RPE 10
3
Push Up
3
20 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Standing Calf Raise
2
7-14 reps
RPE 10
6
Squat (Bodyweight)
1
7-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Calf Raise (Bodyweight)
4
20 reps
RPE 10
3
Push Up
3
20 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Standing Calf Raise
2
7-14 reps
RPE 10
6
Squat (Bodyweight)
1
7-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Calf Raise (Bodyweight)
4
20 reps
RPE 10
3
Push Up
3
20 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Standing Calf Raise
2
7-14 reps
RPE 10
6
Squat (Bodyweight)
1
7-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Calf Raise (Bodyweight)
4
20 reps
RPE 10
3
Push Up
3
20 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Standing Calf Raise
2
7-14 reps
RPE 10
6
Squat (Bodyweight)
1
7-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Calf Raise (Bodyweight)
4
20 reps
RPE 10
3
Push Up
3
20 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Standing Calf Raise
2
7-14 reps
RPE 10
6
Squat (Bodyweight)
1
7-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Calf Raise (Bodyweight)
4
20 reps
RPE 10
3
Push Up
3
20 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Standing Calf Raise
2
7-14 reps
RPE 10
6
Squat (Bodyweight)
1
7-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Calf Raise (Bodyweight)
4
20 reps
RPE 10
3
Push Up
3
20 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Standing Calf Raise
2
7-14 reps
RPE 10
6
Squat (Bodyweight)
1
7-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Calf Raise (Bodyweight)
4
20 reps
RPE 10
3
Push Up
3
20 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Standing Calf Raise
2
7-14 reps
RPE 10
6
Squat (Bodyweight)
1
7-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
8 reps
RPE 10
2
Calf Raise (Bodyweight)
4
20 reps
RPE 10
3
Push Up
3
20 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Standing Calf Raise
2
7-14 reps
RPE 10
6
Squat (Bodyweight)
1
7-14 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Bodyweight)
4 Sets
8 Reps
@10
2
Push Up
4 Sets
15 Reps
@10
3
Dumbbell Row
3 Sets
12 Reps
@10
4
Dips Between Chairs
4 Sets
15 Reps
@10
5
Face Pull
4 Sets
15 Reps
@10
6
Pike Push Up
3 Sets
15 Reps
@10
7
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@10
8
Standing Calf Raise
4 Sets
20 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@10
2
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
3
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@10
4
Hammer Curl
3 Sets
10 Reps
@10
5
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@10
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
7
Shrug (Dumbbell)
4 Sets
15 Reps
@10
8
Hollow Hold
3 Sets
30 secs
@10
Day 3
1
Goblet Squat
4 Sets
12 Reps
@10
2
Overhead Press (Dumbbell)
3 Sets
8 Reps
@10
3
Chin-Up (Bodyweight)
3 Sets
7-14 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@10
6
Wrist Curls
2 Sets
12 Reps
@10
7
Farmer's Walk (Weighted)
4 Sets
30 secs
@10
Day 4
1
Dumbbell Row
4 Sets
8 Reps
@10
2
Push Up (Weighted)
3 Sets
15 Reps
@10
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
4
Wide Grip Pull-Up
4 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
6
Shrug (Dumbbell)
4 Sets
15 Reps
@10
7
Hanging Leg Raise
3 Sets
7-14 Reps
@10
Day 5
1
Squat (Bodyweight)
4 Sets
8 Reps
@10
2
Calf Raise (Bodyweight)
4 Sets
20 Reps
@10
3
Push Up
3 Sets
20 Reps
@10
4
Pull-Up (Weighted)
3 Sets
10 Reps
@10
5
Standing Calf Raise
2 Sets
7-14 Reps
@10
6
Squat (Bodyweight)
1 Set
7-14 Reps
@10