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BoostcampPNG
Iron Frog
by Colby Moore
4 athletes joined
Program Description
If you ain't first, you're last.
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jul 09, 2024 02:11
Last Edited
Jul 12, 2024 07:26
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
down_app
Week 1
1 / 12 Weeks
Day 1
1
Hanging Leg Raise
1 Set
AMRAP
2
Dead Hang
1 Set
1 mins
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
4-6 Reps
6-8 Reps
4
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
5
Bench Press (Wide Grip)
1 Set
8-12 Reps
6
Bench Press (Close Grip)
1 Set
8-12 Reps
7
Spoto Press
1 Set
8-12 Reps
8
Push Up
1 Set
AMRAP
Day 4
1
Hanging Leg Raise
1 Set
AMRAP
2
Dead Hang
1 Set
AMRAP
3
Push Press (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
4
Behind-the-Neck Push Press
1 Set
1 Set
8-10 Reps
10-12 Reps
5
Military Press (Barbell)
1 Set
8-12 Reps
6
Upright Row (Barbell)
1 Set
AMRAP
7
Shrug (Barbell)
2 Sets
AMRAP
8
Pike Push Up
1 Set
AMRAP
Day 6
1
Run
1 Set
15 mins
2
Hanging Leg Raise
1 Set
AMRAP
3
Dead Hang
1 Set
1 mins
4
Burpee
1 Set
AMRAP
Day 7
1
Run
1 Set
15 mins
2
Hanging Leg Raise
1 Set
AMRAP
3
Dead Hang
1 Set
1 mins
4
Burpee
1 Set
AMRAP
Day 5
1
Hanging Leg Raise
1 Set
AMRAP
2
Dead Hang
1 Set
1 mins
3
Chin-Up (Bodyweight)
1 Set
AMRAP
4
Dip (Bodyweight)
1 Set
AMRAP
5
JM Press
1 Set
AMRAP
6
Bicep Curl (EZ Bar)
1 Set
1 Set
8-10 Reps
10-12 Reps
7
Reverse Bicep Curl (EZ Bar)
1 Set
AMRAP
8
21s (EZ Bar)
1 Set
21 Reps
9
French Press
1 Set
AMRAP
10
Hammer Curl
1 Set
AMRAP
11
Tricep Kickback
1 Set
AMRAP
12A
Wrist Curls
1 Set
AMRAP
12B
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
Day 2
1
Hanging Leg Raise
1 Set
AMRAP
2
Dead Hang
1 Set
AMRAP
3
Pull-Up (Bodyweight)
1 Set
AMRAP
4
Good Morning
1 Set
8-12 Reps
5
Deadlift (Barbell)
1 Set
1 Set
3-4 Reps
4-6 Reps
6
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
7
Barbell Row
1 Set
1 Set
6-8 Reps
8-10 Reps
8
Kroc Row
1 Set
AMRAP
9
Inverted Row
1 Set
AMRAP
Day 3
1
Hanging Leg Raise
1 Set
AMRAP
2
Dead Hang
1 Set
AMRAP
3
Lying Leg Curl
1 Set
AMRAP
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
5
Zercher Squat (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
6
Walking Lunge (Dumbbell)
1 Set
AMRAP
7
Leg Extension
1 Set
AMRAP
8
Calf Raise (Bodyweight)
1 Set
AMRAP