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P90X

by Bhavin S.

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
    Oct 06, 2025 05:17
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
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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
-