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BoostcampPNG

Barn Cat

by Colby Moore
1 athletes joined

Program Description

3 Days. Compound, Bodyweight, and Isolation.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 28, 2025 03:34
  • Last Edited
    Oct 28, 2025 10:42
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.6%
Abs
11.6%
Glutes
8.6%
Triceps
8.4%
Hamstrings
8.2%
Biceps
7.5%
Upper Back
6.9%
Other
6.5%
Forearms
5.7%
Lats
5.6%
Middle Delts
4.3%
Front Delts
3.9%
Chest
3.4%
Rear Delts
2.6%
Lower Back
2.2%
Calves
2.2%
Adductors
0.9%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Dead Hang
1
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Push Press (Barbell)
1
10-15 reps
-
4
Romanian Deadlift (Barbell)
1
10-15 reps
-
5
Pendlay Row
1
10-15 reps
-
6
Spoto Press
1
10-15 reps
-
7
Box Squat (Barbell)
1
10-15 reps
-
8
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Dead Hang
1
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Push Press (Barbell)
1
10-15 reps
-
4
Romanian Deadlift (Barbell)
1
10-15 reps
-
5
Pendlay Row
1
10-15 reps
-
6
Spoto Press
1
10-15 reps
-
7
Box Squat (Barbell)
1
10-15 reps
-
8
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Dead Hang
1
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Push Press (Barbell)
1
10-15 reps
-
4
Romanian Deadlift (Barbell)
1
10-15 reps
-
5
Pendlay Row
1
10-15 reps
-
6
Spoto Press
1
10-15 reps
-
7
Box Squat (Barbell)
1
10-15 reps
-
8
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Dead Hang
1
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Push Press (Barbell)
1
10-15 reps
-
4
Romanian Deadlift (Barbell)
1
10-15 reps
-
5
Pendlay Row
1
10-15 reps
-
6
Spoto Press
1
10-15 reps
-
7
Box Squat (Barbell)
1
10-15 reps
-
8
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Dead Hang
1
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Push Press (Barbell)
1
10-15 reps
-
4
Romanian Deadlift (Barbell)
1
10-15 reps
-
5
Pendlay Row
1
10-15 reps
-
6
Spoto Press
1
10-15 reps
-
7
Box Squat (Barbell)
1
10-15 reps
-
8
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Dead Hang
1
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Push Press (Barbell)
1
10-15 reps
-
4
Romanian Deadlift (Barbell)
1
10-15 reps
-
5
Pendlay Row
1
10-15 reps
-
6
Spoto Press
1
10-15 reps
-
7
Box Squat (Barbell)
1
10-15 reps
-
8
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Dead Hang
1
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Push Press (Barbell)
1
10-15 reps
-
4
Romanian Deadlift (Barbell)
1
10-15 reps
-
5
Pendlay Row
1
10-15 reps
-
6
Spoto Press
1
10-15 reps
-
7
Box Squat (Barbell)
1
10-15 reps
-
8
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
AMRAP
-
2
Push Press (Barbell)
1
10-15 reps
-
3
Romanian Deadlift (Barbell)
1
10-15 reps
-
4
Pendlay Row
1
10-15 reps
-
5
Spoto Press
1
10-15 reps
-
6
Box Squat (Barbell)
1
10-15 reps
-
7
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Dead Hang
1
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Push Press (Barbell)
1
10-15 reps
-
4
Romanian Deadlift (Barbell)
1
10-15 reps
-
5
Pendlay Row
1
10-15 reps
-
6
Spoto Press
1
10-15 reps
-
7
Box Squat (Barbell)
1
10-15 reps
-
8
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Dead Hang
1
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Push Press (Barbell)
1
10-15 reps
-
4
Romanian Deadlift (Barbell)
1
10-15 reps
-
5
Pendlay Row
1
10-15 reps
-
6
Spoto Press
1
10-15 reps
-
7
Box Squat (Barbell)
1
10-15 reps
-
8
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Dead Hang
1
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Push Press (Barbell)
1
10-15 reps
-
4
Romanian Deadlift (Barbell)
1
10-15 reps
-
5
Pendlay Row
1
10-15 reps
-
6
Spoto Press
1
10-15 reps
-
7
Box Squat (Barbell)
1
10-15 reps
-
8
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Dead Hang
1
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Push Press (Barbell)
1
10-15 reps
-
4
Romanian Deadlift (Barbell)
1
10-15 reps
-
5
Pendlay Row
1
10-15 reps
-
6
Spoto Press
1
10-15 reps
-
7
Box Squat (Barbell)
1
10-15 reps
-
8
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Dead Hang
1
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Push Press (Barbell)
1
10-15 reps
-
4
Romanian Deadlift (Barbell)
1
10-15 reps
-
5
Pendlay Row
1
10-15 reps
-
6
Spoto Press
1
10-15 reps
-
7
Box Squat (Barbell)
1
10-15 reps
-
8
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Dead Hang
1
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Push Press (Barbell)
1
10-15 reps
-
4
Romanian Deadlift (Barbell)
1
10-15 reps
-
5
Pendlay Row
1
10-15 reps
-
6
Spoto Press
1
10-15 reps
-
7
Box Squat (Barbell)
1
10-15 reps
-
8
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Dead Hang
1
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Push Press (Barbell)
1
10-15 reps
-
4
Romanian Deadlift (Barbell)
1
10-15 reps
-
5
Pendlay Row
1
10-15 reps
-
6
Spoto Press
1
10-15 reps
-
7
Box Squat (Barbell)
1
10-15 reps
-
8
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
AMRAP
-
2
Push Press (Barbell)
1
10-15 reps
-
3
Romanian Deadlift (Barbell)
1
10-15 reps
-
4
Pendlay Row
1
10-15 reps
-
5
Spoto Press
1
10-15 reps
-
6
Box Squat (Barbell)
1
10-15 reps
-
7
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Dead Hang
1
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Push Press (Barbell)
1
10-15 reps
-
4
Romanian Deadlift (Barbell)
1
10-15 reps
-
5
Pendlay Row
1
10-15 reps
-
6
Spoto Press
1
10-15 reps
-
7
Box Squat (Barbell)
1
10-15 reps
-
8
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Dead Hang
1
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Push Press (Barbell)
1
10-15 reps
-
4
Romanian Deadlift (Barbell)
1
10-15 reps
-
5
Pendlay Row
1
10-15 reps
-
6
Spoto Press
1
10-15 reps
-
7
Box Squat (Barbell)
1
10-15 reps
-
8
1km Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Dip (Bodyweight)
1
AMRAP
-
5B
1km Row
1
-
5C
Abs Crunch (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Dip (Bodyweight)
1
AMRAP
-
5B
1km Row
1
-
5C
Abs Crunch (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Dip (Bodyweight)
1
AMRAP
-
5B
1km Row
1
-
5C
Abs Crunch (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Dip (Bodyweight)
1
AMRAP
-
5B
1km Row
1
-
5C
Abs Crunch (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Dip (Bodyweight)
1
AMRAP
-
5B
1km Row
1
-
5C
Abs Crunch (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Dip (Bodyweight)
1
AMRAP
-
5B
1km Row
1
-
5C
Abs Crunch (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Dip (Bodyweight)
1
AMRAP
-
5B
1km Row
1
-
5C
Abs Crunch (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Dip (Bodyweight)
1
AMRAP
-
5B
1km Row
1
-
5C
Abs Crunch (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Dip (Bodyweight)
1
AMRAP
-
5B
1km Row
1
-
5C
Abs Crunch (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Dip (Bodyweight)
1
AMRAP
-
5B
1km Row
1
-
5C
Abs Crunch (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Dip (Bodyweight)
1
AMRAP
-
5B
1km Row
1
-
5C
Abs Crunch (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Dip (Bodyweight)
1
AMRAP
-
5B
1km Row
1
-
5C
Abs Crunch (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Dip (Bodyweight)
1
AMRAP
-
5B
1km Row
1
-
5C
Abs Crunch (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Dip (Bodyweight)
1
AMRAP
-
5B
1km Row
1
-
5C
Abs Crunch (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Dip (Bodyweight)
1
AMRAP
-
5B
1km Row
1
-
5C
Abs Crunch (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Dip (Bodyweight)
1
AMRAP
-
5B
1km Row
1
-
5C
Abs Crunch (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Dip (Bodyweight)
1
AMRAP
-
5B
1km Row
1
-
5C
Abs Crunch (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Dip (Bodyweight)
1
AMRAP
-
5B
1km Row
1
-
5C
Abs Crunch (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Y Raise
1
AMRAP
-
2B
Lateral Raise (Dumbbell)
1
AMRAP
-
2C
Tricep Kickback
1
AMRAP
-
2D
Hammer Curl (Dumbbell)
1
AMRAP
-
3A
21s (EZ Bar)
1
21 reps
-
3B
French Press
1
AMRAP
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5A
Lying Leg Curl
1
AMRAP
-
5B
Leg Extension
1
AMRAP
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Y Raise
1
AMRAP
-
2B
Lateral Raise (Dumbbell)
1
AMRAP
-
2C
Tricep Kickback
1
AMRAP
-
2D
Hammer Curl (Dumbbell)
1
AMRAP
-
3A
21s (EZ Bar)
1
21 reps
-
3B
French Press
1
AMRAP
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5A
Lying Leg Curl
1
AMRAP
-
5B
Leg Extension
1
AMRAP
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Y Raise
1
AMRAP
-
2B
Lateral Raise (Dumbbell)
1
AMRAP
-
2C
Tricep Kickback
1
AMRAP
-
2D
Hammer Curl (Dumbbell)
1
AMRAP
-
3A
21s (EZ Bar)
1
21 reps
-
3B
French Press
1
AMRAP
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5A
Lying Leg Curl
1
AMRAP
-
5B
Leg Extension
1
AMRAP
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Y Raise
1
AMRAP
-
2B
Lateral Raise (Dumbbell)
1
AMRAP
-
2C
Tricep Kickback
1
AMRAP
-
2D
Hammer Curl (Dumbbell)
1
AMRAP
-
3A
21s (EZ Bar)
1
21 reps
-
3B
French Press
1
AMRAP
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5A
Lying Leg Curl
1
AMRAP
-
5B
Leg Extension
1
AMRAP
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Y Raise
1
AMRAP
-
2B
Lateral Raise (Dumbbell)
1
AMRAP
-
2C
Tricep Kickback
1
AMRAP
-
2D
Hammer Curl (Dumbbell)
1
AMRAP
-
3A
21s (EZ Bar)
1
21 reps
-
3B
French Press
1
AMRAP
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5A
Lying Leg Curl
1
AMRAP
-
5B
Leg Extension
1
AMRAP
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Y Raise
1
AMRAP
-
2B
Lateral Raise (Dumbbell)
1
AMRAP
-
2C
Tricep Kickback
1
AMRAP
-
2D
Hammer Curl (Dumbbell)
1
AMRAP
-
3A
21s (EZ Bar)
1
21 reps
-
3B
French Press
1
AMRAP
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5A
Lying Leg Curl
1
AMRAP
-
5B
Leg Extension
1
AMRAP
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Y Raise
1
AMRAP
-
2B
Lateral Raise (Dumbbell)
1
AMRAP
-
2C
Tricep Kickback
1
AMRAP
-
2D
Hammer Curl (Dumbbell)
1
AMRAP
-
3A
21s (EZ Bar)
1
21 reps
-
3B
French Press
1
AMRAP
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5A
Lying Leg Curl
1
AMRAP
-
5B
Leg Extension
1
AMRAP
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
AMRAP
-
1B
Lateral Raise (Dumbbell)
1
AMRAP
-
1C
Tricep Kickback
1
AMRAP
-
1D
Hammer Curl (Dumbbell)
1
AMRAP
-
2
Hip Thrust (Barbell)
1
AMRAP
-
3A
Lying Leg Curl
1
AMRAP
-
3B
Leg Extension
1
AMRAP
-
4
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Y Raise
1
AMRAP
-
2B
Lateral Raise (Dumbbell)
1
AMRAP
-
2C
Tricep Kickback
1
AMRAP
-
2D
Hammer Curl (Dumbbell)
1
AMRAP
-
3A
21s (EZ Bar)
1
21 reps
-
3B
French Press
1
AMRAP
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5A
Lying Leg Curl
1
AMRAP
-
5B
Leg Extension
1
AMRAP
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Y Raise
1
AMRAP
-
2B
Lateral Raise (Dumbbell)
1
AMRAP
-
2C
Tricep Kickback
1
AMRAP
-
2D
Hammer Curl (Dumbbell)
1
AMRAP
-
3A
21s (EZ Bar)
1
21 reps
-
3B
French Press
1
AMRAP
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5A
Lying Leg Curl
1
AMRAP
-
5B
Leg Extension
1
AMRAP
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Y Raise
1
AMRAP
-
2B
Lateral Raise (Dumbbell)
1
AMRAP
-
2C
Tricep Kickback
1
AMRAP
-
2D
Hammer Curl (Dumbbell)
1
AMRAP
-
3A
21s (EZ Bar)
1
21 reps
-
3B
French Press
1
AMRAP
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5A
Lying Leg Curl
1
AMRAP
-
5B
Leg Extension
1
AMRAP
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Y Raise
1
AMRAP
-
2B
Lateral Raise (Dumbbell)
1
AMRAP
-
2C
Tricep Kickback
1
AMRAP
-
2D
Hammer Curl (Dumbbell)
1
AMRAP
-
3A
21s (EZ Bar)
1
21 reps
-
3B
French Press
1
AMRAP
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5A
Lying Leg Curl
1
AMRAP
-
5B
Leg Extension
1
AMRAP
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Y Raise
1
AMRAP
-
2B
Lateral Raise (Dumbbell)
1
AMRAP
-
2C
Tricep Kickback
1
AMRAP
-
2D
Hammer Curl (Dumbbell)
1
AMRAP
-
3A
21s (EZ Bar)
1
21 reps
-
3B
French Press
1
AMRAP
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5A
Lying Leg Curl
1
AMRAP
-
5B
Leg Extension
1
AMRAP
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Y Raise
1
AMRAP
-
2B
Lateral Raise (Dumbbell)
1
AMRAP
-
2C
Tricep Kickback
1
AMRAP
-
2D
Hammer Curl (Dumbbell)
1
AMRAP
-
3A
21s (EZ Bar)
1
21 reps
-
3B
French Press
1
AMRAP
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5A
Lying Leg Curl
1
AMRAP
-
5B
Leg Extension
1
AMRAP
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Y Raise
1
AMRAP
-
2B
Lateral Raise (Dumbbell)
1
AMRAP
-
2C
Tricep Kickback
1
AMRAP
-
2D
Hammer Curl (Dumbbell)
1
AMRAP
-
3A
21s (EZ Bar)
1
21 reps
-
3B
French Press
1
AMRAP
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5A
Lying Leg Curl
1
AMRAP
-
5B
Leg Extension
1
AMRAP
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
AMRAP
-
1B
Lateral Raise (Dumbbell)
1
AMRAP
-
1C
Tricep Kickback
1
AMRAP
-
1D
Hammer Curl (Dumbbell)
1
AMRAP
-
2
Hip Thrust (Barbell)
1
AMRAP
-
3A
Lying Leg Curl
1
AMRAP
-
3B
Leg Extension
1
AMRAP
-
4
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Y Raise
1
AMRAP
-
2B
Lateral Raise (Dumbbell)
1
AMRAP
-
2C
Tricep Kickback
1
AMRAP
-
2D
Hammer Curl (Dumbbell)
1
AMRAP
-
3A
21s (EZ Bar)
1
21 reps
-
3B
French Press
1
AMRAP
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5A
Lying Leg Curl
1
AMRAP
-
5B
Leg Extension
1
AMRAP
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Y Raise
1
AMRAP
-
2B
Lateral Raise (Dumbbell)
1
AMRAP
-
2C
Tricep Kickback
1
AMRAP
-
2D
Hammer Curl (Dumbbell)
1
AMRAP
-
3A
21s (EZ Bar)
1
21 reps
-
3B
French Press
1
AMRAP
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5A
Lying Leg Curl
1
AMRAP
-
5B
Leg Extension
1
AMRAP
-
6
1km Row
1
-
Week 1
1 / 18 Weeks
Day 1
1A
Hanging Leg Raise
1 Set
-
1B
Dead Hang
1 Set
-
2
Bicep Curl (EZ Bar)
1 Set
AMRAP
-
3
Push Press (Barbell)
1 Set
10-15 Reps
-
4
Romanian Deadlift (Barbell)
1 Set
10-15 Reps
-
5
Pendlay Row
1 Set
10-15 Reps
-
6
Spoto Press
1 Set
10-15 Reps
-
7
Box Squat (Barbell)
1 Set
10-15 Reps
-
8
1km Row
1 Set
-
Day 2
1A
Hanging Leg Raise
1 Set
AMRAP
-
1B
Dead Hang
1 Set
-
2A
Chin-Up (Bodyweight)
1 Set
AMRAP
-
2B
Pull-Up (Bodyweight)
1 Set
AMRAP
-
3A
Sissy Squat
1 Set
AMRAP
-
3B
Cossack Squat (Bodyweight)
1 Set
AMRAP
-
4A
Calf Raise (Bodyweight)
1 Set
AMRAP
-
4B
Walking Lunge
1 Set
AMRAP
-
5A
Dip (Bodyweight)
1 Set
AMRAP
-
5B
1km Row
1 Set
-
5C
Abs Crunch (Weighted)
1 Set
AMRAP
-
Day 3
1A
Hanging Leg Raise
1 Set
AMRAP
-
1B
Dead Hang
1 Set
-
2A
Y Raise
1 Set
AMRAP
-
2B
Lateral Raise (Dumbbell)
1 Set
AMRAP
-
2C
Tricep Kickback
1 Set
AMRAP
-
2D
Hammer Curl (Dumbbell)
1 Set
AMRAP
-
3A
21s (EZ Bar)
1 Set
21 Reps
-
3B
French Press
1 Set
AMRAP
-
4
Hip Thrust (Barbell)
1 Set
AMRAP
-
5A
Lying Leg Curl
1 Set
AMRAP
-
5B
Leg Extension
1 Set
AMRAP
-
6
1km Row
1 Set
-