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Super Saiyan Training

by Charlie G.

Program Description

To beat Frieza.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 08, 2025 11:00
  • Last Edited
    Aug 28, 2025 12:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Chin-Up (Weighted)
3
AMRAP
-
1B
Push Up
3
AMRAP
-
2
Tricep Pushdown (Cable)
3
AMRAP
-
3
Lateral Raise (Cable)
4
AMRAP
-
4
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
5
Leg Raise (Captain's Chair)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Hyperextension
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
AMRAP
-
1B
Push Up
3
AMRAP
-
2
Tricep Pushdown (Cable)
3
AMRAP
-
3
Lateral Raise (Cable)
4
AMRAP
-
4
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
5
Leg Raise (Captain's Chair)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Hyperextension
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
AMRAP
-
1B
Push Up
3
AMRAP
-
2
Tricep Pushdown (Cable)
3
AMRAP
-
3
Lateral Raise (Cable)
4
AMRAP
-
4
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
5
Leg Raise (Captain's Chair)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Hyperextension
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
AMRAP
-
1B
Push Up
3
AMRAP
-
2
Tricep Pushdown (Cable)
3
AMRAP
-
3
Lateral Raise (Cable)
4
AMRAP
-
4
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
5
Leg Raise (Captain's Chair)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Hyperextension
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
AMRAP
-
1B
Push Up
3
AMRAP
-
2
Tricep Pushdown (Cable)
3
AMRAP
-
3
Lateral Raise (Cable)
4
AMRAP
-
4
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
5
Leg Raise (Captain's Chair)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Hyperextension
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
AMRAP
-
1B
Push Up
3
AMRAP
-
2
Tricep Pushdown (Cable)
3
AMRAP
-
3
Lateral Raise (Cable)
4
AMRAP
-
4
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
5
Leg Raise (Captain's Chair)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Hyperextension
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
AMRAP
-
1B
Push Up
3
AMRAP
-
2
Tricep Pushdown (Cable)
3
AMRAP
-
3
Lateral Raise (Cable)
4
AMRAP
-
4
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
5
Leg Raise (Captain's Chair)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Hyperextension
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
AMRAP
-
1B
Push Up
3
AMRAP
-
2
Tricep Pushdown (Cable)
3
AMRAP
-
3
Lateral Raise (Cable)
4
AMRAP
-
4
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
5
Leg Raise (Captain's Chair)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Hyperextension
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
AMRAP
-
1B
Push Up
3
AMRAP
-
2
Tricep Pushdown (Cable)
3
AMRAP
-
3
Lateral Raise (Cable)
4
AMRAP
-
4
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
5
Leg Raise (Captain's Chair)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Hyperextension
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
AMRAP
-
1B
Push Up
3
AMRAP
-
2
Tricep Pushdown (Cable)
3
AMRAP
-
3
Lateral Raise (Cable)
4
AMRAP
-
4
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
5
Leg Raise (Captain's Chair)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Hyperextension
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
AMRAP
-
1B
Push Up
3
AMRAP
-
2
Tricep Pushdown (Cable)
3
AMRAP
-
3
Lateral Raise (Cable)
4
AMRAP
-
4
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
5
Leg Raise (Captain's Chair)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Hyperextension
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
AMRAP
-
1B
Push Up
3
AMRAP
-
2
Tricep Pushdown (Cable)
3
AMRAP
-
3
Lateral Raise (Cable)
4
AMRAP
-
4
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
5
Leg Raise (Captain's Chair)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Hyperextension
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
AMRAP
-
1B
Push Up
3
AMRAP
-
2
Tricep Pushdown (Cable)
3
AMRAP
-
3
Lateral Raise (Cable)
4
AMRAP
-
4
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
5
Leg Raise (Captain's Chair)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Hyperextension
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
AMRAP
-
1B
Push Up
3
AMRAP
-
2
Tricep Pushdown (Cable)
3
AMRAP
-
3
Lateral Raise (Cable)
4
AMRAP
-
4
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
5
Leg Raise (Captain's Chair)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Hyperextension
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
AMRAP
-
1B
Push Up
3
AMRAP
-
2
Tricep Pushdown (Cable)
3
AMRAP
-
3
Lateral Raise (Cable)
4
AMRAP
-
4
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
5
Leg Raise (Captain's Chair)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Hyperextension
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
AMRAP
-
1B
Push Up
3
AMRAP
-
2
Tricep Pushdown (Cable)
3
AMRAP
-
3
Lateral Raise (Cable)
4
AMRAP
-
4
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
5
Leg Raise (Captain's Chair)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Hyperextension
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
AMRAP
-
1B
Push Up
3
AMRAP
-
2
Tricep Pushdown (Cable)
3
AMRAP
-
3
Lateral Raise (Cable)
4
AMRAP
-
4
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
5
Leg Raise (Captain's Chair)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Hyperextension
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
AMRAP
-
1B
Push Up
3
AMRAP
-
2
Tricep Pushdown (Cable)
3
AMRAP
-
3
Lateral Raise (Cable)
4
AMRAP
-
4
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
5
Leg Raise (Captain's Chair)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Hyperextension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
AMRAP
-
3
Skull Crusher (Barbell)
3
AMRAP
-
4
Abs Crunch (Weighted)
4
AMRAP
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
AMRAP
-
3
Skull Crusher (Barbell)
3
AMRAP
-
4
Abs Crunch (Weighted)
4
AMRAP
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
AMRAP
-
3
Skull Crusher (Barbell)
3
AMRAP
-
4
Abs Crunch (Weighted)
4
AMRAP
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
AMRAP
-
3
Skull Crusher (Barbell)
3
AMRAP
-
4
Abs Crunch (Weighted)
4
AMRAP
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
AMRAP
-
3
Skull Crusher (Barbell)
3
AMRAP
-
4
Abs Crunch (Weighted)
4
AMRAP
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
AMRAP
-
3
Skull Crusher (Barbell)
3
AMRAP
-
4
Abs Crunch (Weighted)
4
AMRAP
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
AMRAP
-
3
Skull Crusher (Barbell)
3
AMRAP
-
4
Abs Crunch (Weighted)
4
AMRAP
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
AMRAP
-
3
Skull Crusher (Barbell)
3
AMRAP
-
4
Abs Crunch (Weighted)
4
AMRAP
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
AMRAP
-
3
Skull Crusher (Barbell)
3
AMRAP
-
4
Abs Crunch (Weighted)
4
AMRAP
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
AMRAP
-
3
Skull Crusher (Barbell)
3
AMRAP
-
4
Abs Crunch (Weighted)
4
AMRAP
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
AMRAP
-
3
Skull Crusher (Barbell)
3
AMRAP
-
4
Abs Crunch (Weighted)
4
AMRAP
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
AMRAP
-
3
Skull Crusher (Barbell)
3
AMRAP
-
4
Abs Crunch (Weighted)
4
AMRAP
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
AMRAP
-
3
Skull Crusher (Barbell)
3
AMRAP
-
4
Abs Crunch (Weighted)
4
AMRAP
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
AMRAP
-
3
Skull Crusher (Barbell)
3
AMRAP
-
4
Abs Crunch (Weighted)
4
AMRAP
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
AMRAP
-
3
Skull Crusher (Barbell)
3
AMRAP
-
4
Abs Crunch (Weighted)
4
AMRAP
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
AMRAP
-
3
Skull Crusher (Barbell)
3
AMRAP
-
4
Abs Crunch (Weighted)
4
AMRAP
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
AMRAP
-
3
Skull Crusher (Barbell)
3
AMRAP
-
4
Abs Crunch (Weighted)
4
AMRAP
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
AMRAP
-
3
Skull Crusher (Barbell)
3
AMRAP
-
4
Abs Crunch (Weighted)
4
AMRAP
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
AMRAP
-
1B
Diamond Pushup
3
AMRAP
-
2
Bench Press (Dumbbell)
2
AMRAP
-
3
Hammer Curl (Cable)
4
AMRAP
-
4
Dumbbell Row
2
AMRAP
-
5A
Decline Crunch (Weighted)
2
AMRAP
-
5B
Russian Twist
2
AMRAP
-
6
Hack Squat
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
AMRAP
-
1B
Diamond Pushup
3
AMRAP
-
2
Bench Press (Dumbbell)
2
AMRAP
-
3
Hammer Curl (Cable)
4
AMRAP
-
4
Dumbbell Row
2
AMRAP
-
5A
Decline Crunch (Weighted)
2
AMRAP
-
5B
Russian Twist
2
AMRAP
-
6
Leg Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
AMRAP
-
1B
Diamond Pushup
3
AMRAP
-
2
Bench Press (Dumbbell)
2
AMRAP
-
3
Hammer Curl (Cable)
4
AMRAP
-
4
Dumbbell Row
2
AMRAP
-
5A
Decline Crunch (Weighted)
2
AMRAP
-
5B
Russian Twist
2
AMRAP
-
6
Leg Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
AMRAP
-
1B
Diamond Pushup
3
AMRAP
-
2
Bench Press (Dumbbell)
2
AMRAP
-
3
Hammer Curl (Cable)
4
AMRAP
-
4
Dumbbell Row
2
AMRAP
-
5A
Decline Crunch (Weighted)
2
AMRAP
-
5B
Russian Twist
2
AMRAP
-
6
Leg Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
AMRAP
-
1B
Diamond Pushup
3
AMRAP
-
2
Bench Press (Dumbbell)
2
AMRAP
-
3
Hammer Curl (Cable)
4
AMRAP
-
4
Dumbbell Row
2
AMRAP
-
5A
Decline Crunch (Weighted)
2
AMRAP
-
5B
Russian Twist
2
AMRAP
-
6
Leg Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
AMRAP
-
1B
Diamond Pushup
3
AMRAP
-
2
Bench Press (Dumbbell)
2
AMRAP
-
3
Hammer Curl (Cable)
4
AMRAP
-
4
Dumbbell Row
2
AMRAP
-
5A
Decline Crunch (Weighted)
2
AMRAP
-
5B
Russian Twist
2
AMRAP
-
6
Leg Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
AMRAP
-
1B
Diamond Pushup
3
AMRAP
-
2
Bench Press (Dumbbell)
2
AMRAP
-
3
Hammer Curl (Cable)
4
AMRAP
-
4
Dumbbell Row
2
AMRAP
-
5A
Decline Crunch (Weighted)
2
AMRAP
-
5B
Russian Twist
2
AMRAP
-
6
Leg Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
AMRAP
-
1B
Diamond Pushup
3
AMRAP
-
2
Bench Press (Dumbbell)
2
AMRAP
-
3
Hammer Curl (Cable)
4
AMRAP
-
4
Dumbbell Row
2
AMRAP
-
5A
Decline Crunch (Weighted)
2
AMRAP
-
5B
Russian Twist
2
AMRAP
-
6
Leg Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
AMRAP
-
1B
Diamond Pushup
3
AMRAP
-
2
Bench Press (Dumbbell)
2
AMRAP
-
3
Hammer Curl (Cable)
4
AMRAP
-
4
Dumbbell Row
2
AMRAP
-
5A
Decline Crunch (Weighted)
2
AMRAP
-
5B
Russian Twist
2
AMRAP
-
6
Leg Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
AMRAP
-
1B
Diamond Pushup
3
AMRAP
-
2
Bench Press (Dumbbell)
2
AMRAP
-
3
Hammer Curl (Cable)
4
AMRAP
-
4
Dumbbell Row
2
AMRAP
-
5A
Decline Crunch (Weighted)
2
AMRAP
-
5B
Russian Twist
2
AMRAP
-
6
Leg Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
AMRAP
-
1B
Diamond Pushup
3
AMRAP
-
2
Bench Press (Dumbbell)
2
AMRAP
-
3
Hammer Curl (Cable)
4
AMRAP
-
4
Dumbbell Row
2
AMRAP
-
5A
Decline Crunch (Weighted)
2
AMRAP
-
5B
Russian Twist
2
AMRAP
-
6
Leg Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
AMRAP
-
1B
Diamond Pushup
3
AMRAP
-
2
Bench Press (Dumbbell)
2
AMRAP
-
3
Hammer Curl (Cable)
4
AMRAP
-
4
Dumbbell Row
2
AMRAP
-
5A
Decline Crunch (Weighted)
2
AMRAP
-
5B
Russian Twist
2
AMRAP
-
6
Leg Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
AMRAP
-
1B
Diamond Pushup
3
AMRAP
-
2
Bench Press (Dumbbell)
2
AMRAP
-
3
Hammer Curl (Cable)
4
AMRAP
-
4
Dumbbell Row
2
AMRAP
-
5A
Decline Crunch (Weighted)
2
AMRAP
-
5B
Russian Twist
2
AMRAP
-
6
Leg Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
AMRAP
-
1B
Diamond Pushup
3
AMRAP
-
2
Bench Press (Dumbbell)
2
AMRAP
-
3
Hammer Curl (Cable)
4
AMRAP
-
4
Dumbbell Row
2
AMRAP
-
5A
Decline Crunch (Weighted)
2
AMRAP
-
5B
Russian Twist
2
AMRAP
-
6
Leg Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
AMRAP
-
1B
Diamond Pushup
3
AMRAP
-
2
Bench Press (Dumbbell)
2
AMRAP
-
3
Hammer Curl (Cable)
4
AMRAP
-
4
Dumbbell Row
2
AMRAP
-
5A
Decline Crunch (Weighted)
2
AMRAP
-
5B
Russian Twist
2
AMRAP
-
6
Leg Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
AMRAP
-
1B
Diamond Pushup
3
AMRAP
-
2
Bench Press (Dumbbell)
2
AMRAP
-
3
Hammer Curl (Cable)
4
AMRAP
-
4
Dumbbell Row
2
AMRAP
-
5A
Decline Crunch (Weighted)
2
AMRAP
-
5B
Russian Twist
2
AMRAP
-
6
Leg Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
AMRAP
-
1B
Diamond Pushup
3
AMRAP
-
2
Bench Press (Dumbbell)
2
AMRAP
-
3
Hammer Curl (Cable)
4
AMRAP
-
4
Dumbbell Row
2
AMRAP
-
5A
Decline Crunch (Weighted)
2
AMRAP
-
5B
Russian Twist
2
AMRAP
-
6
Leg Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
AMRAP
-
1B
Diamond Pushup
3
AMRAP
-
2
Bench Press (Dumbbell)
2
AMRAP
-
3
Hammer Curl (Cable)
4
AMRAP
-
4
Dumbbell Row
2
AMRAP
-
5A
Decline Crunch (Weighted)
2
AMRAP
-
5B
Russian Twist
2
AMRAP
-
6
Leg Press
3
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1A
Chin-Up (Weighted)
3 Sets
AMRAP
-
1B
Push Up
3 Sets
AMRAP
-
2
Tricep Pushdown (Cable)
3 Sets
AMRAP
-
3
Lateral Raise (Cable)
4 Sets
AMRAP
-
4
Reverse Bicep Curl (Dumbbell)
3 Sets
AMRAP
-
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
-
6
Leg Extension
3 Sets
AMRAP
-
7
Hyperextension
3 Sets
AMRAP
-
Day 2
1A
Wide Grip Pull-Up
3 Sets
AMRAP
-
1B
Dip (Weighted)
3 Sets
AMRAP
-
2
Bicep Curl (EZ Bar)
3 Sets
AMRAP
-
3
Skull Crusher (Barbell)
3 Sets
AMRAP
-
4
Abs Crunch (Weighted)
4 Sets
AMRAP
-
5
Lying Leg Curl
3 Sets
AMRAP
-
6
Standing Calf Raise
3 Sets
AMRAP
-
7
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
-
Day 3
1A
Pull-Up (Weighted)
3 Sets
AMRAP
-
1B
Diamond Pushup
3 Sets
AMRAP
-
2
Bench Press (Dumbbell)
2 Sets
AMRAP
-
3
Hammer Curl (Cable)
4 Sets
AMRAP
-
4
Dumbbell Row
2 Sets
AMRAP
-
5A
Decline Crunch (Weighted)
2 Sets
AMRAP
-
5B
Russian Twist
2 Sets
AMRAP
-
6
Hack Squat
3 Sets
AMRAP
-