Torso/Limbs bw

by T

3 athletes joined

Program Description

Bodybuilding. I'm too lazy, I guess run it until deload.

Program Overview

Level
Intermediate, Beginner, Novice
Goal
Bodyweight Fitness, Bodybuilding
Equipment
At Home
Program Length
1 week
Created
Jun 23, 2024 04:03
Last Edited
Oct 02, 2024 10:27

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

RTO Push Up

4

AMRAP

-

2

Pull-Up (Bodyweight)

4

AMRAP

-

3

Ring Pike Push Up

4

AMRAP

-

4

Ring Row

4

AMRAP

-

5

Face Pull

3

AMRAP

-

6

Hanging Leg Raise

3

AMRAP

-

Day 2

1

Pistol Squat

3

AMRAP

-

2

Ring Ham Curl (Basically Hip Thrust + Leg Curl)

3

AMRAP

-

3

Ring Sissy Squat

3

AMRAP

-

4

RDL / Same Movement

3

AMRAP

-

5

Pelican Curl

4

AMRAP

-

6

Ring Tricep Extensions

4

AMRAP

-

7

Single Leg Calf Raise

3

AMRAP

-

Day 3

1

Deficit Ring Push Up

4

AMRAP

-

2

Pull-Up (Bodyweight)

4

AMRAP

-

3

Ring Dip

4

AMRAP

-

4

Ring Row

4

AMRAP

-

5

Lu Lateral Raise

3

AMRAP

-

6

Hanging Leg Raise

3

AMRAP

-

Day 4

1

Walking Lunge (Weighted)

5

AMRAP

-

2

Ring Sissy Squat

3

AMRAP

-

3

Ring Ham Curl (Basically Hip Thrust + Leg Curl)

3

AMRAP

-

4

Hammer Curl

4

AMRAP

-

5

Ring Tricep Extensions

4

AMRAP

-

6

Single Leg Calf Raise

3

AMRAP

-

Day 1

1

RTO Push Up

4 Sets

AMRAP

-

2

Pull-Up (Bodyweight)

4 Sets

AMRAP

-

3

Ring Pike Push Up

4 Sets

AMRAP

-

4

Ring Row

4 Sets

AMRAP

-

5

Face Pull

3 Sets

AMRAP

-

6

Hanging Leg Raise

3 Sets

AMRAP

-

Day 2

1

Pistol Squat

3 Sets

AMRAP

-

2

Ring Ham Curl (Basically Hip Thrust + Leg Curl)

3 Sets

AMRAP

-

3

Ring Sissy Squat

3 Sets

AMRAP

-

4

RDL / Same Movement

3 Sets

AMRAP

-

5

Pelican Curl

4 Sets

AMRAP

-

6

Ring Tricep Extensions

4 Sets

AMRAP

-

7

Single Leg Calf Raise

3 Sets

AMRAP

-

Day 3

1

Deficit Ring Push Up

4 Sets

AMRAP

-

2

Pull-Up (Bodyweight)

4 Sets

AMRAP

-

3

Ring Dip

4 Sets

AMRAP

-

4

Ring Row

4 Sets

AMRAP

-

5

Lu Lateral Raise

3 Sets

AMRAP

-

6

Hanging Leg Raise

3 Sets

AMRAP

-

Day 4

1

Walking Lunge (Weighted)

5 Sets

AMRAP

-

2

Ring Sissy Squat

3 Sets

AMRAP

-

3

Ring Ham Curl (Basically Hip Thrust + Leg Curl)

3 Sets

AMRAP

-

4

Hammer Curl

4 Sets

AMRAP

-

5

Ring Tricep Extensions

4 Sets

AMRAP

-

6

Single Leg Calf Raise

3 Sets

AMRAP

-