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P90X

by Bhavin S.
1 athletes joined

Program Description

Full Body Development....

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2025 03:44
  • Last Edited
    Nov 06, 2025 03:25

Summary

Transform your physique with P90X, a dynamic 12-week program designed to challenge your strength and endurance six days a week. Each session focuses on a mix of bodyweight and dumbbell exercises, targeting key muscle groups with movements like push-ups, pull-ups, and plyometrics. Perfect for those with a garage gym setup, this program will push your limits and ignite your fitness journey. Get ready to build muscle, burn fat, and achieve the results you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Lats
20.9%
Upper Back
20.4%
Biceps
12.1%
Triceps
10.7%
Front Delts
8.6%
Chest
8%
Middle Delts
3.6%
Quadriceps
3.6%
Glutes
3.2%
Rear Delts
2%
Other
1.8%
Calves
1.8%
Hamstrings
1.4%
Forearms
0.7%
Adductors
0.7%
Lower Back
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Push Up
1
AMRAP
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Narrow Push Up
1
AMRAP
-
4
Chin-Up (Bodyweight)
1
AMRAP
-
5
Wide Fly Push Up
1
AMRAP
-
6
Pull-Up (Bodyweight)
1
AMRAP
-
7
Decline Push Up
1
AMRAP
-
8
Heavy Pants
1
8-12 reps
-
9
Diamond Push Up
1
AMRAP
-
10
Single Arm Row (Dumbbell)
1
8-12 reps
-
11
Dive Bomber Push Up
1
AMRAP
-
12
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
13
Wide Grip Pull-Up
1
AMRAP
-
14
Push Up
1
AMRAP
-
15
Chin-Up (Bodyweight)
1
AMRAP
-
16
Narrow Push Up
1
AMRAP
-
17
Pull-Up (Bodyweight)
1
AMRAP
-
18
Wide Fly Push Up
1
AMRAP
-
19
Heavy Pants
1
8-12 reps
-
20
Decline Push Up
1
AMRAP
-
21
Single Arm Row (Dumbbell)
1
8-12 reps
-
22
Diamond Push Up
1
AMRAP
-
23
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
24
Dive Bomber Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Narrow Push Up
1
AMRAP
-
4
Chin-Up (Bodyweight)
1
AMRAP
-
5
Wide Fly Push Up
1
AMRAP
-
6
Pull-Up (Bodyweight)
1
AMRAP
-
7
Decline Push Up
1
AMRAP
-
8
Heavy Pants
1
8-12 reps
-
9
Diamond Push Up
1
AMRAP
-
10
Single Arm Row (Dumbbell)
1
8-12 reps
-
11
Dive Bomber Push Up
1
AMRAP
-
12
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
13
Wide Grip Pull-Up
1
AMRAP
-
14
Push Up
1
AMRAP
-
15
Chin-Up (Bodyweight)
1
AMRAP
-
16
Narrow Push Up
1
AMRAP
-
17
Pull-Up (Bodyweight)
1
AMRAP
-
18
Wide Fly Push Up
1
AMRAP
-
19
Heavy Pants
1
8-12 reps
-
20
Decline Push Up
1
AMRAP
-
21
Single Arm Row (Dumbbell)
1
8-12 reps
-
22
Diamond Push Up
1
AMRAP
-
23
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
24
Dive Bomber Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Narrow Push Up
1
AMRAP
-
4
Chin-Up (Bodyweight)
1
AMRAP
-
5
Wide Fly Push Up
1
AMRAP
-
6
Pull-Up (Bodyweight)
1
AMRAP
-
7
Decline Push Up
1
AMRAP
-
8
Heavy Pants
1
8-12 reps
-
9
Diamond Push Up
1
AMRAP
-
10
Single Arm Row (Dumbbell)
1
8-12 reps
-
11
Dive Bomber Push Up
1
AMRAP
-
12
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
13
Wide Grip Pull-Up
1
AMRAP
-
14
Push Up
1
AMRAP
-
15
Chin-Up (Bodyweight)
1
AMRAP
-
16
Narrow Push Up
1
AMRAP
-
17
Pull-Up (Bodyweight)
1
AMRAP
-
18
Wide Fly Push Up
1
AMRAP
-
19
Heavy Pants
1
8-12 reps
-
20
Decline Push Up
1
AMRAP
-
21
Single Arm Row (Dumbbell)
1
8-12 reps
-
22
Diamond Push Up
1
AMRAP
-
23
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
24
Dive Bomber Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Narrow Push Up
1
AMRAP
-
4
Chin-Up (Bodyweight)
1
AMRAP
-
5
Wide Fly Push Up
1
AMRAP
-
6
Pull-Up (Bodyweight)
1
AMRAP
-
7
Decline Push Up
1
AMRAP
-
8
Heavy Pants
1
8-12 reps
-
9
Diamond Push Up
1
AMRAP
-
10
Single Arm Row (Dumbbell)
1
8-12 reps
-
11
Dive Bomber Push Up
1
AMRAP
-
12
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
13
Wide Grip Pull-Up
1
AMRAP
-
14
Push Up
1
AMRAP
-
15
Chin-Up (Bodyweight)
1
AMRAP
-
16
Narrow Push Up
1
AMRAP
-
17
Pull-Up (Bodyweight)
1
AMRAP
-
18
Wide Fly Push Up
1
AMRAP
-
19
Heavy Pants
1
8-12 reps
-
20
Decline Push Up
1
AMRAP
-
21
Single Arm Row (Dumbbell)
1
8-12 reps
-
22
Diamond Push Up
1
AMRAP
-
23
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
24
Dive Bomber Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slow Motion 3-In-1 Push Up
1
12 reps
-
2
In & Out Straight-Arm Shoulder Flys
1
16 reps
-
3
Chair Dip
1
AMRAP
-
4
Plange Push Up
1
AMRAP
-
5
Pike Push Up
1
AMRAP
-
6
Side Tri-Rises
1
AMRAP
-
7
Floor Fly Push Up
1
AMRAP
-
8
Scarecrows (Dumbbell)
1
8-12 reps
-
9
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
10
Two Twitch Speed Push Up
1
AMRAP
-
11
Y Press (Dumbbell)
1
8-12 reps
-
12
Lying Tricep Extension
1
8-12 reps
-
13
Side To Side Push Up
1
AMRAP
-
14
Lateral Raise (Dumbbell)
1
8-12 reps
-
15
Side Leaning Triceps Extension (Dumbbell)
1
8-12 reps
-
16
One Arm Push Up
1
AMRAP
-
17
Weighted Arm Circle
2
20 reps
-
18
Throw The Bomb (Dumbbell)
1
8-12 reps
-
19
Clap Push Up
1
AMRAP
-
20
Slo-Mo Throws (Dumbbell)
1
8-12 reps
-
21
Front-To-Back Tricep Extension
1
8-12 reps
-
22
Push Up With Twist
1
AMRAP
-
23
Fly Row Presses (Dumbbell)
1
8-12 reps
-
24
Cross Body Rev Grip Chest Press (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slow Motion 3-In-1 Push Up
1
12 reps
-
2
In & Out Straight-Arm Shoulder Flys
1
16 reps
-
3
Chair Dip
1
AMRAP
-
4
Plange Push Up
1
AMRAP
-
5
Pike Push Up
1
AMRAP
-
6
Side Tri-Rises
1
AMRAP
-
7
Floor Fly Push Up
1
AMRAP
-
8
Scarecrows (Dumbbell)
1
8-12 reps
-
9
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
10
Two Twitch Speed Push Up
1
AMRAP
-
11
Y Press (Dumbbell)
1
8-12 reps
-
12
Lying Tricep Extension
1
8-12 reps
-
13
Side To Side Push Up
1
AMRAP
-
14
Lateral Raise (Dumbbell)
1
8-12 reps
-
15
Side Leaning Triceps Extension (Dumbbell)
1
8-12 reps
-
16
One Arm Push Up
1
AMRAP
-
17
Weighted Arm Circle
2
20 reps
-
18
Throw The Bomb (Dumbbell)
1
8-12 reps
-
19
Clap Push Up
1
AMRAP
-
20
Slo-Mo Throws (Dumbbell)
1
8-12 reps
-
21
Front-To-Back Tricep Extension
1
8-12 reps
-
22
Push Up With Twist
1
AMRAP
-
23
Fly Row Presses (Dumbbell)
1
8-12 reps
-
24
Cross Body Rev Grip Chest Press (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slow Motion 3-In-1 Push Up
1
12 reps
-
2
In & Out Straight-Arm Shoulder Flys
1
16 reps
-
3
Chair Dip
1
AMRAP
-
4
Plange Push Up
1
AMRAP
-
5
Pike Push Up
1
AMRAP
-
6
Side Tri-Rises
1
AMRAP
-
7
Floor Fly Push Up
1
AMRAP
-
8
Scarecrows (Dumbbell)
1
8-12 reps
-
9
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
10
Two Twitch Speed Push Up
1
AMRAP
-
11
Y Press (Dumbbell)
1
8-12 reps
-
12
Lying Tricep Extension
1
8-12 reps
-
13
Side To Side Push Up
1
AMRAP
-
14
Lateral Raise (Dumbbell)
1
8-12 reps
-
15
Side Leaning Triceps Extension (Dumbbell)
1
8-12 reps
-
16
One Arm Push Up
1
AMRAP
-
17
Weighted Arm Circle
2
20 reps
-
18
Throw The Bomb (Dumbbell)
1
8-12 reps
-
19
Clap Push Up
1
AMRAP
-
20
Slo-Mo Throws (Dumbbell)
1
8-12 reps
-
21
Front-To-Back Tricep Extension
1
8-12 reps
-
22
Push Up With Twist
1
AMRAP
-
23
Fly Row Presses (Dumbbell)
1
8-12 reps
-
24
Cross Body Rev Grip Chest Press (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slow Motion 3-In-1 Push Up
1
12 reps
-
2
In & Out Straight-Arm Shoulder Flys
1
16 reps
-
3
Chair Dip
1
AMRAP
-
4
Plange Push Up
1
AMRAP
-
5
Pike Push Up
1
AMRAP
-
6
Side Tri-Rises
1
AMRAP
-
7
Floor Fly Push Up
1
AMRAP
-
8
Scarecrows (Dumbbell)
1
8-12 reps
-
9
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
10
Two Twitch Speed Push Up
1
AMRAP
-
11
Y Press (Dumbbell)
1
8-12 reps
-
12
Lying Tricep Extension
1
8-12 reps
-
13
Side To Side Push Up
1
AMRAP
-
14
Lateral Raise (Dumbbell)
1
8-12 reps
-
15
Side Leaning Triceps Extension (Dumbbell)
1
8-12 reps
-
16
One Arm Push Up
1
AMRAP
-
17
Weighted Arm Circle
2
20 reps
-
18
Throw The Bomb (Dumbbell)
1
8-12 reps
-
19
Clap Push Up
1
AMRAP
-
20
Slo-Mo Throws (Dumbbell)
1
8-12 reps
-
21
Front-To-Back Tricep Extension
1
8-12 reps
-
22
Push Up With Twist
1
AMRAP
-
23
Fly Row Presses (Dumbbell)
1
8-12 reps
-
24
Cross Body Rev Grip Chest Press (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Narrow Push Up
1
AMRAP
-
4
Chin-Up (Bodyweight)
1
AMRAP
-
5
Wide Fly Push Up
1
AMRAP
-
6
Pull-Up (Bodyweight)
1
AMRAP
-
7
Decline Push Up
1
AMRAP
-
8
Heavy Pants
1
8-12 reps
-
9
Diamond Push Up
1
AMRAP
-
10
Single Arm Row (Dumbbell)
1
8-12 reps
-
11
Dive Bomber Push Up
1
AMRAP
-
12
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
13
Wide Grip Pull-Up
1
AMRAP
-
14
Push Up
1
AMRAP
-
15
Chin-Up (Bodyweight)
1
AMRAP
-
16
Narrow Push Up
1
AMRAP
-
17
Pull-Up (Bodyweight)
1
AMRAP
-
18
Wide Fly Push Up
1
AMRAP
-
19
Heavy Pants
1
8-12 reps
-
20
Decline Push Up
1
AMRAP
-
21
Single Arm Row (Dumbbell)
1
8-12 reps
-
22
Diamond Push Up
1
AMRAP
-
23
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
24
Dive Bomber Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slow Motion 3-In-1 Push Up
1
12 reps
-
2
In & Out Straight-Arm Shoulder Flys
1
16 reps
-
3
Chair Dip
1
AMRAP
-
4
Plange Push Up
1
AMRAP
-
5
Pike Push Up
1
AMRAP
-
6
Side Tri-Rises
1
AMRAP
-
7
Floor Fly Push Up
1
AMRAP
-
8
Scarecrows (Dumbbell)
1
8-12 reps
-
9
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
10
Two Twitch Speed Push Up
1
AMRAP
-
11
Y Press (Dumbbell)
1
8-12 reps
-
12
Lying Tricep Extension
1
8-12 reps
-
13
Side To Side Push Up
1
AMRAP
-
14
Lateral Raise (Dumbbell)
1
8-12 reps
-
15
Side Leaning Triceps Extension (Dumbbell)
1
8-12 reps
-
16
One Arm Push Up
1
AMRAP
-
17
Weighted Arm Circle
2
20 reps
-
18
Throw The Bomb (Dumbbell)
1
8-12 reps
-
19
Clap Push Up
1
AMRAP
-
20
Slo-Mo Throws (Dumbbell)
1
8-12 reps
-
21
Front-To-Back Tricep Extension
1
8-12 reps
-
22
Push Up With Twist
1
AMRAP
-
23
Fly Row Presses (Dumbbell)
1
8-12 reps
-
24
Cross Body Rev Grip Chest Press (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Narrow Push Up
1
AMRAP
-
4
Chin-Up (Bodyweight)
1
AMRAP
-
5
Wide Fly Push Up
1
AMRAP
-
6
Pull-Up (Bodyweight)
1
AMRAP
-
7
Decline Push Up
1
AMRAP
-
8
Heavy Pants
1
8-12 reps
-
9
Diamond Push Up
1
AMRAP
-
10
Single Arm Row (Dumbbell)
1
8-12 reps
-
11
Dive Bomber Push Up
1
AMRAP
-
12
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
13
Wide Grip Pull-Up
1
AMRAP
-
14
Push Up
1
AMRAP
-
15
Chin-Up (Bodyweight)
1
AMRAP
-
16
Narrow Push Up
1
AMRAP
-
17
Pull-Up (Bodyweight)
1
AMRAP
-
18
Wide Fly Push Up
1
AMRAP
-
19
Heavy Pants
1
8-12 reps
-
20
Decline Push Up
1
AMRAP
-
21
Single Arm Row (Dumbbell)
1
8-12 reps
-
22
Diamond Push Up
1
AMRAP
-
23
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
24
Dive Bomber Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slow Motion 3-In-1 Push Up
1
12 reps
-
2
In & Out Straight-Arm Shoulder Flys
1
16 reps
-
3
Chair Dip
1
AMRAP
-
4
Plange Push Up
1
AMRAP
-
5
Pike Push Up
1
AMRAP
-
6
Side Tri-Rises
1
AMRAP
-
7
Floor Fly Push Up
1
AMRAP
-
8
Scarecrows (Dumbbell)
1
8-12 reps
-
9
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
10
Two Twitch Speed Push Up
1
AMRAP
-
11
Y Press (Dumbbell)
1
8-12 reps
-
12
Lying Tricep Extension
1
8-12 reps
-
13
Side To Side Push Up
1
AMRAP
-
14
Lateral Raise (Dumbbell)
1
8-12 reps
-
15
Side Leaning Triceps Extension (Dumbbell)
1
8-12 reps
-
16
One Arm Push Up
1
AMRAP
-
17
Weighted Arm Circle
2
20 reps
-
18
Throw The Bomb (Dumbbell)
1
8-12 reps
-
19
Clap Push Up
1
AMRAP
-
20
Slo-Mo Throws (Dumbbell)
1
8-12 reps
-
21
Front-To-Back Tricep Extension
1
8-12 reps
-
22
Push Up With Twist
1
AMRAP
-
23
Fly Row Presses (Dumbbell)
1
8-12 reps
-
24
Cross Body Rev Grip Chest Press (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plyometrics
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plyometrics
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plyometrics
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plyometrics
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plyometrics
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plyometrics
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plyometrics
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plyometrics
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plyometrics
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plyometrics
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plyometrics
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plyometrics
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Standing Shoulder Press
2
8-12 reps
-
1B
In & Out Bicep Curls
2
16 reps
-
1C
Tricep Kickback
2
8-12 reps
-
2A
Deep Swimmer'S Presses
2
8-12 reps
-
2B
Bicep Curl (Dumbbell)
2
8-12 reps
-
2C
Chair Dip
2
AMRAP
-
3A
Upright Row (Dumbbell)
2
8-12 reps
-
3B
Static Arm Curls
2
16 reps
-
3C
Flip-Grip Twist Tricep Kickbacks
2
8-12 reps
-
4A
Seated Two-Angle Shoulder Flys
2
16 reps
-
4B
Crouching Cohen Curls
2
8-12 reps
-
4C
Lying Tricep Extension
2
8-12 reps
-
5A
In & Out Straight-Arm Shoulder Flys
2
16 reps
-
5B
Congdon Curls
2
8-12 reps
-
5C
Side Tri-Rises
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Standing Shoulder Press
2
8-12 reps
-
1B
In & Out Bicep Curls
2
16 reps
-
1C
Tricep Kickback
2
8-12 reps
-
2A
Deep Swimmer'S Presses
2
8-12 reps
-
2B
Bicep Curl (Dumbbell)
2
8-12 reps
-
2C
Chair Dip
2
AMRAP
-
3A
Upright Row (Dumbbell)
2
8-12 reps
-
3B
Static Arm Curls
2
16 reps
-
3C
Flip-Grip Twist Tricep Kickbacks
2
8-12 reps
-
4A
Seated Two-Angle Shoulder Flys
2
16 reps
-
4B
Crouching Cohen Curls
2
8-12 reps
-
4C
Lying Tricep Extension
2
8-12 reps
-
5A
In & Out Straight-Arm Shoulder Flys
2
16 reps
-
5B
Congdon Curls
2
8-12 reps
-
5C
Side Tri-Rises
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Standing Shoulder Press
2
8-12 reps
-
1B
In & Out Bicep Curls
2
16 reps
-
1C
Tricep Kickback
2
8-12 reps
-
2A
Deep Swimmer'S Presses
2
8-12 reps
-
2B
Bicep Curl (Dumbbell)
2
8-12 reps
-
2C
Chair Dip
2
AMRAP
-
3A
Upright Row (Dumbbell)
2
8-12 reps
-
3B
Static Arm Curls
2
16 reps
-
3C
Flip-Grip Twist Tricep Kickbacks
2
8-12 reps
-
4A
Seated Two-Angle Shoulder Flys
2
16 reps
-
4B
Crouching Cohen Curls
2
8-12 reps
-
4C
Lying Tricep Extension
2
8-12 reps
-
5A
In & Out Straight-Arm Shoulder Flys
2
16 reps
-
5B
Congdon Curls
2
8-12 reps
-
5C
Side Tri-Rises
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Standing Shoulder Press
2
8-12 reps
-
1B
In & Out Bicep Curls
2
16 reps
-
1C
Tricep Kickback
2
8-12 reps
-
2A
Deep Swimmer'S Presses
2
8-12 reps
-
2B
Bicep Curl (Dumbbell)
2
8-12 reps
-
2C
Chair Dip
2
AMRAP
-
3A
Upright Row (Dumbbell)
2
8-12 reps
-
3B
Static Arm Curls
2
16 reps
-
3C
Flip-Grip Twist Tricep Kickbacks
2
8-12 reps
-
4A
Seated Two-Angle Shoulder Flys
2
16 reps
-
4B
Crouching Cohen Curls
2
8-12 reps
-
4C
Lying Tricep Extension
2
8-12 reps
-
5A
In & Out Straight-Arm Shoulder Flys
2
16 reps
-
5B
Congdon Curls
2
8-12 reps
-
5C
Side Tri-Rises
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
-
2
Single Arm Row (Dumbbell)
1
8-12 reps
-
3
3 Way Bicep Curl (Dumbbell)
1
21 reps
-
4
Cross Body Curls
1
8-12 reps
-
5
Switch Grip Pull-Up
1
AMRAP
-
6
Single Arm Row (Elbow Out)
1
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
8-12 reps
-
8
Concentration Curl
1
8-12 reps
-
9
Corn Cob Pull-Up
1
AMRAP
-
10
Reverse Grip Bent Over Row (Dumbbell)
1
8-12 reps
-
11
Open Arm Curls
1
8-12 reps
-
12
Static Arm Curls
1
16 reps
-
13
Towel Pull-Up
1
AMRAP
-
14
Alternating Bent Over Row
1
40 reps
-
15
One-Arm Corkscrew Curls
1
8-12 reps
-
16
Chin-Up (Bodyweight)
1
AMRAP
-
17
Seated Bent Over Back Flys
1
8-12 reps
-
18
Curl Up / Hammer Down
1
8-12 reps
-
19
Hammer Curl (Dumbbell)
1
8-12 reps
-
20
Pull-Up (Bodyweight)
1
AMRAP
-
21
Superman
1
6 reps
-
22
In & Out Hammer Curls
1
8-12 reps
-
23
Strip-Set Curls
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
-
2
Single Arm Row (Dumbbell)
1
8-12 reps
-
3
3 Way Bicep Curl (Dumbbell)
1
21 reps
-
4
Cross Body Curls
1
8-12 reps
-
5
Switch Grip Pull-Up
1
AMRAP
-
6
Single Arm Row (Elbow Out)
1
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
8-12 reps
-
8
Concentration Curl
1
8-12 reps
-
9
Corn Cob Pull-Up
1
AMRAP
-
10
Reverse Grip Bent Over Row (Dumbbell)
1
8-12 reps
-
11
Open Arm Curls
1
8-12 reps
-
12
Static Arm Curls
1
16 reps
-
13
Towel Pull-Up
1
AMRAP
-
14
Alternating Bent Over Row
1
40 reps
-
15
One-Arm Corkscrew Curls
1
8-12 reps
-
16
Chin-Up (Bodyweight)
1
AMRAP
-
17
Seated Bent Over Back Flys
1
8-12 reps
-
18
Curl Up / Hammer Down
1
8-12 reps
-
19
Hammer Curl (Dumbbell)
1
8-12 reps
-
20
Pull-Up (Bodyweight)
1
AMRAP
-
21
Superman
1
6 reps
-
22
In & Out Hammer Curls
1
8-12 reps
-
23
Strip-Set Curls
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
-
2
Single Arm Row (Dumbbell)
1
8-12 reps
-
3
3 Way Bicep Curl (Dumbbell)
1
21 reps
-
4
Cross Body Curls
1
8-12 reps
-
5
Switch Grip Pull-Up
1
AMRAP
-
6
Single Arm Row (Elbow Out)
1
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
8-12 reps
-
8
Concentration Curl
1
8-12 reps
-
9
Corn Cob Pull-Up
1
AMRAP
-
10
Reverse Grip Bent Over Row (Dumbbell)
1
8-12 reps
-
11
Open Arm Curls
1
8-12 reps
-
12
Static Arm Curls
1
16 reps
-
13
Towel Pull-Up
1
AMRAP
-
14
Alternating Bent Over Row
1
40 reps
-
15
One-Arm Corkscrew Curls
1
8-12 reps
-
16
Chin-Up (Bodyweight)
1
AMRAP
-
17
Seated Bent Over Back Flys
1
8-12 reps
-
18
Curl Up / Hammer Down
1
8-12 reps
-
19
Hammer Curl (Dumbbell)
1
8-12 reps
-
20
Pull-Up (Bodyweight)
1
AMRAP
-
21
Superman
1
6 reps
-
22
In & Out Hammer Curls
1
8-12 reps
-
23
Strip-Set Curls
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
-
2
Single Arm Row (Dumbbell)
1
8-12 reps
-
3
3 Way Bicep Curl (Dumbbell)
1
21 reps
-
4
Cross Body Curls
1
8-12 reps
-
5
Switch Grip Pull-Up
1
AMRAP
-
6
Single Arm Row (Elbow Out)
1
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
8-12 reps
-
8
Concentration Curl
1
8-12 reps
-
9
Corn Cob Pull-Up
1
AMRAP
-
10
Reverse Grip Bent Over Row (Dumbbell)
1
8-12 reps
-
11
Open Arm Curls
1
8-12 reps
-
12
Static Arm Curls
1
16 reps
-
13
Towel Pull-Up
1
AMRAP
-
14
Alternating Bent Over Row
1
40 reps
-
15
One-Arm Corkscrew Curls
1
8-12 reps
-
16
Chin-Up (Bodyweight)
1
AMRAP
-
17
Seated Bent Over Back Flys
1
8-12 reps
-
18
Curl Up / Hammer Down
1
8-12 reps
-
19
Hammer Curl (Dumbbell)
1
8-12 reps
-
20
Pull-Up (Bodyweight)
1
AMRAP
-
21
Superman
1
6 reps
-
22
In & Out Hammer Curls
1
8-12 reps
-
23
Strip-Set Curls
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Standing Shoulder Press
2
8-12 reps
-
1B
In & Out Bicep Curls
2
16 reps
-
1C
Tricep Kickback
2
8-12 reps
-
2A
Deep Swimmer'S Presses
2
8-12 reps
-
2B
Bicep Curl (Dumbbell)
2
8-12 reps
-
2C
Chair Dip
2
AMRAP
-
3A
Upright Row (Dumbbell)
2
8-12 reps
-
3B
Static Arm Curls
2
16 reps
-
3C
Flip-Grip Twist Tricep Kickbacks
2
8-12 reps
-
4A
Seated Two-Angle Shoulder Flys
2
16 reps
-
4B
Crouching Cohen Curls
2
8-12 reps
-
4C
Lying Tricep Extension
2
8-12 reps
-
5A
In & Out Straight-Arm Shoulder Flys
2
16 reps
-
5B
Congdon Curls
2
8-12 reps
-
5C
Side Tri-Rises
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
-
2
Single Arm Row (Dumbbell)
1
8-12 reps
-
3
3 Way Bicep Curl (Dumbbell)
1
21 reps
-
4
Cross Body Curls
1
8-12 reps
-
5
Switch Grip Pull-Up
1
AMRAP
-
6
Single Arm Row (Elbow Out)
1
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
8-12 reps
-
8
Concentration Curl
1
8-12 reps
-
9
Corn Cob Pull-Up
1
AMRAP
-
10
Reverse Grip Bent Over Row (Dumbbell)
1
8-12 reps
-
11
Open Arm Curls
1
8-12 reps
-
12
Static Arm Curls
1
16 reps
-
13
Towel Pull-Up
1
AMRAP
-
14
Alternating Bent Over Row
1
40 reps
-
15
One-Arm Corkscrew Curls
1
8-12 reps
-
16
Chin-Up (Bodyweight)
1
AMRAP
-
17
Seated Bent Over Back Flys
1
8-12 reps
-
18
Curl Up / Hammer Down
1
8-12 reps
-
19
Hammer Curl (Dumbbell)
1
8-12 reps
-
20
Pull-Up (Bodyweight)
1
AMRAP
-
21
Superman
1
6 reps
-
22
In & Out Hammer Curls
1
8-12 reps
-
23
Strip-Set Curls
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Standing Shoulder Press
2
8-12 reps
-
1B
In & Out Bicep Curls
2
16 reps
-
1C
Tricep Kickback
2
8-12 reps
-
2A
Deep Swimmer'S Presses
2
8-12 reps
-
2B
Bicep Curl (Dumbbell)
2
8-12 reps
-
2C
Chair Dip
2
AMRAP
-
3A
Upright Row (Dumbbell)
2
8-12 reps
-
3B
Static Arm Curls
2
16 reps
-
3C
Flip-Grip Twist Tricep Kickbacks
2
8-12 reps
-
4A
Seated Two-Angle Shoulder Flys
2
16 reps
-
4B
Crouching Cohen Curls
2
8-12 reps
-
4C
Lying Tricep Extension
2
8-12 reps
-
5A
In & Out Straight-Arm Shoulder Flys
2
16 reps
-
5B
Congdon Curls
2
8-12 reps
-
5C
Side Tri-Rises
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
-
2
Single Arm Row (Dumbbell)
1
8-12 reps
-
3
3 Way Bicep Curl (Dumbbell)
1
21 reps
-
4
Cross Body Curls
1
8-12 reps
-
5
Switch Grip Pull-Up
1
AMRAP
-
6
Single Arm Row (Elbow Out)
1
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
8-12 reps
-
8
Concentration Curl
1
8-12 reps
-
9
Corn Cob Pull-Up
1
AMRAP
-
10
Reverse Grip Bent Over Row (Dumbbell)
1
8-12 reps
-
11
Open Arm Curls
1
8-12 reps
-
12
Static Arm Curls
1
16 reps
-
13
Towel Pull-Up
1
AMRAP
-
14
Alternating Bent Over Row
1
40 reps
-
15
One-Arm Corkscrew Curls
1
8-12 reps
-
16
Chin-Up (Bodyweight)
1
AMRAP
-
17
Seated Bent Over Back Flys
1
8-12 reps
-
18
Curl Up / Hammer Down
1
8-12 reps
-
19
Hammer Curl (Dumbbell)
1
8-12 reps
-
20
Pull-Up (Bodyweight)
1
AMRAP
-
21
Superman
1
6 reps
-
22
In & Out Hammer Curls
1
8-12 reps
-
23
Strip-Set Curls
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
25 reps
-
2
Calf Raise Squats (Dumbbell)
1
25 reps
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Super Skaters
1
25 reps
-
5
Wall Squat
1
1.5 mins
-
6
Wide Grip Pull-Up
1
AMRAP
-
7
Reverse Lunge (Dumbbell)
1
15 reps
-
8
Alternating Side Lunge (Dumbbell)
1
24 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
10
Single-Leg Wall Squat
1
1 mins
-
11
Deadlift Squat
1
20 reps
-
12
Switch Grip Pull-Up
1
AMRAP
-
13
Three Way Lunge
1
5 reps
-
14
Sneaky Lunge
1
20 reps
-
15
Chin-Up (Bodyweight)
1
AMRAP
-
16
Chair Salutations
2
0.5 mins
-
17
Toe-Roll Iso Lunge
1
20 reps
-
18
Wide Grip Pull-Up
1
AMRAP
-
19
Groucho Walk
1
0.75 mins
-
20
Standing Calf Raise
1
75 reps
-
21
Pull-Up (Bodyweight)
1
AMRAP
-
22
80-20 Siebers Speed Sqats
1
AMRAP
-
23
Switch Grip Pull-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
25 reps
-
2
Calf Raise Squats (Dumbbell)
1
25 reps
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Super Skaters
1
25 reps
-
5
Wall Squat
1
1.5 mins
-
6
Wide Grip Pull-Up
1
AMRAP
-
7
Reverse Lunge (Dumbbell)
1
15 reps
-
8
Alternating Side Lunge (Dumbbell)
1
24 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
10
Single-Leg Wall Squat
1
1 mins
-
11
Deadlift Squat
1
20 reps
-
12
Switch Grip Pull-Up
1
AMRAP
-
13
Three Way Lunge
1
5 reps
-
14
Sneaky Lunge
1
20 reps
-
15
Chin-Up (Bodyweight)
1
AMRAP
-
16
Chair Salutations
2
0.5 mins
-
17
Toe-Roll Iso Lunge
1
20 reps
-
18
Wide Grip Pull-Up
1
AMRAP
-
19
Groucho Walk
1
0.75 mins
-
20
Standing Calf Raise
1
75 reps
-
21
Pull-Up (Bodyweight)
1
AMRAP
-
22
80-20 Siebers Speed Sqats
1
AMRAP
-
23
Switch Grip Pull-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
25 reps
-
2
Calf Raise Squats (Dumbbell)
1
25 reps
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Super Skaters
1
25 reps
-
5
Wall Squat
1
1.5 mins
-
6
Wide Grip Pull-Up
1
AMRAP
-
7
Reverse Lunge (Dumbbell)
1
15 reps
-
8
Alternating Side Lunge (Dumbbell)
1
24 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
10
Single-Leg Wall Squat
1
1 mins
-
11
Deadlift Squat
1
20 reps
-
12
Switch Grip Pull-Up
1
AMRAP
-
13
Three Way Lunge
1
5 reps
-
14
Sneaky Lunge
1
20 reps
-
15
Chin-Up (Bodyweight)
1
AMRAP
-
16
Chair Salutations
2
0.5 mins
-
17
Toe-Roll Iso Lunge
1
20 reps
-
18
Wide Grip Pull-Up
1
AMRAP
-
19
Groucho Walk
1
0.75 mins
-
20
Standing Calf Raise
1
75 reps
-
21
Pull-Up (Bodyweight)
1
AMRAP
-
22
80-20 Siebers Speed Sqats
1
AMRAP
-
23
Switch Grip Pull-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
25 reps
-
2
Calf Raise Squats (Dumbbell)
1
25 reps
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Super Skaters
1
25 reps
-
5
Wall Squat
1
1.5 mins
-
6
Wide Grip Pull-Up
1
AMRAP
-
7
Reverse Lunge (Dumbbell)
1
15 reps
-
8
Alternating Side Lunge (Dumbbell)
1
24 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
10
Single-Leg Wall Squat
1
1 mins
-
11
Deadlift Squat
1
20 reps
-
12
Switch Grip Pull-Up
1
AMRAP
-
13
Three Way Lunge
1
5 reps
-
14
Sneaky Lunge
1
20 reps
-
15
Chin-Up (Bodyweight)
1
AMRAP
-
16
Chair Salutations
2
0.5 mins
-
17
Toe-Roll Iso Lunge
1
20 reps
-
18
Wide Grip Pull-Up
1
AMRAP
-
19
Groucho Walk
1
0.75 mins
-
20
Standing Calf Raise
1
75 reps
-
21
Pull-Up (Bodyweight)
1
AMRAP
-
22
80-20 Siebers Speed Sqats
1
AMRAP
-
23
Switch Grip Pull-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
25 reps
-
2
Calf Raise Squats (Dumbbell)
1
25 reps
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Super Skaters
1
25 reps
-
5
Wall Squat
1
1.5 mins
-
6
Wide Grip Pull-Up
1
AMRAP
-
7
Reverse Lunge (Dumbbell)
1
15 reps
-
8
Alternating Side Lunge (Dumbbell)
1
24 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
10
Single-Leg Wall Squat
1
1 mins
-
11
Deadlift Squat
1
20 reps
-
12
Switch Grip Pull-Up
1
AMRAP
-
13
Three Way Lunge
1
5 reps
-
14
Sneaky Lunge
1
20 reps
-
15
Chin-Up (Bodyweight)
1
AMRAP
-
16
Chair Salutations
2
0.5 mins
-
17
Toe-Roll Iso Lunge
1
20 reps
-
18
Wide Grip Pull-Up
1
AMRAP
-
19
Groucho Walk
1
0.75 mins
-
20
Standing Calf Raise
1
75 reps
-
21
Pull-Up (Bodyweight)
1
AMRAP
-
22
80-20 Siebers Speed Sqats
1
AMRAP
-
23
Switch Grip Pull-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
25 reps
-
2
Calf Raise Squats (Dumbbell)
1
25 reps
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Super Skaters
1
25 reps
-
5
Wall Squat
1
1.5 mins
-
6
Wide Grip Pull-Up
1
AMRAP
-
7
Reverse Lunge (Dumbbell)
1
15 reps
-
8
Alternating Side Lunge (Dumbbell)
1
24 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
10
Single-Leg Wall Squat
1
1 mins
-
11
Deadlift Squat
1
20 reps
-
12
Switch Grip Pull-Up
1
AMRAP
-
13
Three Way Lunge
1
5 reps
-
14
Sneaky Lunge
1
20 reps
-
15
Chin-Up (Bodyweight)
1
AMRAP
-
16
Chair Salutations
2
0.5 mins
-
17
Toe-Roll Iso Lunge
1
20 reps
-
18
Wide Grip Pull-Up
1
AMRAP
-
19
Groucho Walk
1
0.75 mins
-
20
Standing Calf Raise
1
75 reps
-
21
Pull-Up (Bodyweight)
1
AMRAP
-
22
80-20 Siebers Speed Sqats
1
AMRAP
-
23
Switch Grip Pull-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
25 reps
-
2
Calf Raise Squats (Dumbbell)
1
25 reps
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Super Skaters
1
25 reps
-
5
Wall Squat
1
1.5 mins
-
6
Wide Grip Pull-Up
1
AMRAP
-
7
Reverse Lunge (Dumbbell)
1
15 reps
-
8
Alternating Side Lunge (Dumbbell)
1
24 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
10
Single-Leg Wall Squat
1
1 mins
-
11
Deadlift Squat
1
20 reps
-
12
Switch Grip Pull-Up
1
AMRAP
-
13
Three Way Lunge
1
5 reps
-
14
Sneaky Lunge
1
20 reps
-
15
Chin-Up (Bodyweight)
1
AMRAP
-
16
Chair Salutations
2
0.5 mins
-
17
Toe-Roll Iso Lunge
1
20 reps
-
18
Wide Grip Pull-Up
1
AMRAP
-
19
Groucho Walk
1
0.75 mins
-
20
Standing Calf Raise
1
75 reps
-
21
Pull-Up (Bodyweight)
1
AMRAP
-
22
80-20 Siebers Speed Sqats
1
AMRAP
-
23
Switch Grip Pull-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
25 reps
-
2
Calf Raise Squats (Dumbbell)
1
25 reps
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Super Skaters
1
25 reps
-
5
Wall Squat
1
1.5 mins
-
6
Wide Grip Pull-Up
1
AMRAP
-
7
Reverse Lunge (Dumbbell)
1
15 reps
-
8
Alternating Side Lunge (Dumbbell)
1
24 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
10
Single-Leg Wall Squat
1
1 mins
-
11
Deadlift Squat
1
20 reps
-
12
Switch Grip Pull-Up
1
AMRAP
-
13
Three Way Lunge
1
5 reps
-
14
Sneaky Lunge
1
20 reps
-
15
Chin-Up (Bodyweight)
1
AMRAP
-
16
Chair Salutations
2
0.5 mins
-
17
Toe-Roll Iso Lunge
1
20 reps
-
18
Wide Grip Pull-Up
1
AMRAP
-
19
Groucho Walk
1
0.75 mins
-
20
Standing Calf Raise
1
75 reps
-
21
Pull-Up (Bodyweight)
1
AMRAP
-
22
80-20 Siebers Speed Sqats
1
AMRAP
-
23
Switch Grip Pull-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
25 reps
-
2
Calf Raise Squats (Dumbbell)
1
25 reps
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Super Skaters
1
25 reps
-
5
Wall Squat
1
1.5 mins
-
6
Wide Grip Pull-Up
1
AMRAP
-
7
Reverse Lunge (Dumbbell)
1
15 reps
-
8
Alternating Side Lunge (Dumbbell)
1
24 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
10
Single-Leg Wall Squat
1
1 mins
-
11
Deadlift Squat
1
20 reps
-
12
Switch Grip Pull-Up
1
AMRAP
-
13
Three Way Lunge
1
5 reps
-
14
Sneaky Lunge
1
20 reps
-
15
Chin-Up (Bodyweight)
1
AMRAP
-
16
Chair Salutations
2
0.5 mins
-
17
Toe-Roll Iso Lunge
1
20 reps
-
18
Wide Grip Pull-Up
1
AMRAP
-
19
Groucho Walk
1
0.75 mins
-
20
Standing Calf Raise
1
75 reps
-
21
Pull-Up (Bodyweight)
1
AMRAP
-
22
80-20 Siebers Speed Sqats
1
AMRAP
-
23
Switch Grip Pull-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
25 reps
-
2
Calf Raise Squats (Dumbbell)
1
25 reps
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Super Skaters
1
25 reps
-
5
Wall Squat
1
1.5 mins
-
6
Wide Grip Pull-Up
1
AMRAP
-
7
Reverse Lunge (Dumbbell)
1
15 reps
-
8
Alternating Side Lunge (Dumbbell)
1
24 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
10
Single-Leg Wall Squat
1
1 mins
-
11
Deadlift Squat
1
20 reps
-
12
Switch Grip Pull-Up
1
AMRAP
-
13
Three Way Lunge
1
5 reps
-
14
Sneaky Lunge
1
20 reps
-
15
Chin-Up (Bodyweight)
1
AMRAP
-
16
Chair Salutations
2
0.5 mins
-
17
Toe-Roll Iso Lunge
1
20 reps
-
18
Wide Grip Pull-Up
1
AMRAP
-
19
Groucho Walk
1
0.75 mins
-
20
Standing Calf Raise
1
75 reps
-
21
Pull-Up (Bodyweight)
1
AMRAP
-
22
80-20 Siebers Speed Sqats
1
AMRAP
-
23
Switch Grip Pull-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
25 reps
-
2
Calf Raise Squats (Dumbbell)
1
25 reps
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Super Skaters
1
25 reps
-
5
Wall Squat
1
1.5 mins
-
6
Wide Grip Pull-Up
1
AMRAP
-
7
Reverse Lunge (Dumbbell)
1
15 reps
-
8
Alternating Side Lunge (Dumbbell)
1
24 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
10
Single-Leg Wall Squat
1
1 mins
-
11
Deadlift Squat
1
20 reps
-
12
Switch Grip Pull-Up
1
AMRAP
-
13
Three Way Lunge
1
5 reps
-
14
Sneaky Lunge
1
20 reps
-
15
Chin-Up (Bodyweight)
1
AMRAP
-
16
Chair Salutations
2
0.5 mins
-
17
Toe-Roll Iso Lunge
1
20 reps
-
18
Wide Grip Pull-Up
1
AMRAP
-
19
Groucho Walk
1
0.75 mins
-
20
Standing Calf Raise
1
75 reps
-
21
Pull-Up (Bodyweight)
1
AMRAP
-
22
80-20 Siebers Speed Sqats
1
AMRAP
-
23
Switch Grip Pull-Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
25 reps
-
2
Calf Raise Squats (Dumbbell)
1
25 reps
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Super Skaters
1
25 reps
-
5
Wall Squat
1
1.5 mins
-
6
Wide Grip Pull-Up
1
AMRAP
-
7
Reverse Lunge (Dumbbell)
1
15 reps
-
8
Alternating Side Lunge (Dumbbell)
1
24 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
10
Single-Leg Wall Squat
1
1 mins
-
11
Deadlift Squat
1
20 reps
-
12
Switch Grip Pull-Up
1
AMRAP
-
13
Three Way Lunge
1
5 reps
-
14
Sneaky Lunge
1
20 reps
-
15
Chin-Up (Bodyweight)
1
AMRAP
-
16
Chair Salutations
2
0.5 mins
-
17
Toe-Roll Iso Lunge
1
20 reps
-
18
Wide Grip Pull-Up
1
AMRAP
-
19
Groucho Walk
1
0.75 mins
-
20
Standing Calf Raise
1
75 reps
-
21
Pull-Up (Bodyweight)
1
AMRAP
-
22
80-20 Siebers Speed Sqats
1
AMRAP
-
23
Switch Grip Pull-Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kempo X
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kempo X
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kempo X
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kempo X
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kempo X
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kempo X
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kempo X
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kempo X
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kempo X
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kempo X
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kempo X
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kempo X
1
60 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up
1 Set
AMRAP
-
2
Wide Grip Pull-Up
1 Set
AMRAP
-
3
Narrow Push Up
1 Set
AMRAP
-
4
Chin-Up (Bodyweight)
1 Set
AMRAP
-
5
Wide Fly Push Up
1 Set
AMRAP
-
6
Pull-Up (Bodyweight)
1 Set
AMRAP
-
7
Decline Push Up
1 Set
AMRAP
-
8
Heavy Pants
1 Set
8-12 Reps
-
9
Diamond Push Up
1 Set
AMRAP
-
10
Single Arm Row (Dumbbell)
1 Set
8-12 Reps
-
11
Dive Bomber Push Up
1 Set
AMRAP
-
12
Rear Delt Fly (Dumbbell)
1 Set
8-12 Reps
-
13
Wide Grip Pull-Up
1 Set
AMRAP
-
14
Push Up
1 Set
AMRAP
-
15
Chin-Up (Bodyweight)
1 Set
AMRAP
-
16
Narrow Push Up
1 Set
AMRAP
-
17
Pull-Up (Bodyweight)
1 Set
AMRAP
-
18
Wide Fly Push Up
1 Set
AMRAP
-
19
Heavy Pants
1 Set
8-12 Reps
-
20
Decline Push Up
1 Set
AMRAP
-
21
Single Arm Row (Dumbbell)
1 Set
8-12 Reps
-
22
Diamond Push Up
1 Set
AMRAP
-
23
Rear Delt Fly (Dumbbell)
1 Set
8-12 Reps
-
24
Dive Bomber Push Up
1 Set
AMRAP
-
Day 2
1
Plyometrics
1 Set
60 mins
-
Day 3
1A
Alternating Standing Shoulder Press
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
1B
In & Out Bicep Curls
1 Set
1 Set
16 Reps
16 Reps
-
-
1C
Tricep Kickback
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2A
Deep Swimmer'S Presses
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2B
Bicep Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2C
Chair Dip
1 Set
1 Set
AMRAP
AMRAP
-
-
3A
Upright Row (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3B
Static Arm Curls
1 Set
1 Set
16 Reps
16 Reps
-
-
3C
Flip-Grip Twist Tricep Kickbacks
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4A
Seated Two-Angle Shoulder Flys
1 Set
1 Set
16 Reps
16 Reps
-
-
4B
Crouching Cohen Curls
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4C
Lying Tricep Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5A
In & Out Straight-Arm Shoulder Flys
1 Set
1 Set
16 Reps
16 Reps
-
-
5B
Congdon Curls
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5C
Side Tri-Rises
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 4
1
Yoga
1 Set
1.5 mins
-
Day 5
1
Bulgarian Split Squat (Dumbbell)
1 Set
25 Reps
-
2
Calf Raise Squats (Dumbbell)
1 Set
25 Reps
-
3
Chin-Up (Bodyweight)
1 Set
AMRAP
-
4
Super Skaters
1 Set
25 Reps
-
5
Wall Squat
1 Set
1.5 mins
-
6
Wide Grip Pull-Up
1 Set
AMRAP
-
7
Reverse Lunge (Dumbbell)
1 Set
15 Reps
-
8
Alternating Side Lunge (Dumbbell)
1 Set
24 Reps
-
9
Pull-Up (Bodyweight)
1 Set
AMRAP
-
10
Single-Leg Wall Squat
1 Set
1 mins
-
11
Deadlift Squat
1 Set
20 Reps
-
12
Switch Grip Pull-Up
1 Set
AMRAP
-
13
Three Way Lunge
1 Set
5 Reps
-
14
Sneaky Lunge
1 Set
20 Reps
-
15
Chin-Up (Bodyweight)
1 Set
AMRAP
-
16
Chair Salutations
1 Set
1 Set
0.5 mins
0.5 mins
-
-
17
Toe-Roll Iso Lunge
1 Set
20 Reps
-
18
Wide Grip Pull-Up
1 Set
AMRAP
-
19
Groucho Walk
1 Set
0.75 mins
-
20
Standing Calf Raise
1 Set
75 Reps
-
21
Pull-Up (Bodyweight)
1 Set
AMRAP
-
22
80-20 Siebers Speed Sqats
1 Set
AMRAP
-
23
Switch Grip Pull-Up
1 Set
AMRAP
-
Day 6
1
Kempo X
1 Set
60 mins
-