logo
BoostcampPNG

BW PPL

by Javier P.
1 athletes joined

Program Description

this is a variation of a bodyweight PPL program from reddit bodyweight

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 03, 2026 10:09
  • Last Edited
    Jan 05, 2026 03:38
Muscle Engagement
Front
Back
MuscleSet
Abs
11%
Front Delts
10.5%
Triceps
10.5%
Quadriceps
10.5%
Upper Back
9.3%
Glutes
7.6%
Hamstrings
7.6%
Rear Delts
6.4%
Biceps
6.4%
Chest
5.8%
Lats
5.8%
Middle Delts
4.7%
Forearms
1.7%
Lower Back
1.7%
Adductors
0.6%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
GMB Wrist Prep (Warm Up)
1
10 reps
RPE 10
3
Frogstand
4
0.5 mins
RPE 8
4
Yaad Lean
4
10 reps
RPE 8
5
Handstand Push Up
4
10 reps
RPE 8
6
Push Up
5
12 reps
RPE 8
7
Negative Dips
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri'S Shoulder Band Warmup
1
10 reps
RPE 10
2
Arch Hangs
1
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Wide Row
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
+5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 5
2
Squat Sky Reaches
1
10 reps
RPE 10
3
Step-Up (Weighted)
5
8 reps
+5 lbs
4
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
5
Hanging Leg Raise
5
8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Yuri'S Shoulder Band Warmup
1 Set
10 Reps
@10
2
GMB Wrist Prep (Warm Up)
1 Set
10 Reps
@10
3
Frogstand
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@8
@8
@8
@8
4
Yaad Lean
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
5
Handstand Push Up
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
6
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
@8
7
Negative Dips
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 2
1
Yuri'S Shoulder Band Warmup
1 Set
10 Reps
@10
2
Arch Hangs
1 Set
10 Reps
@8
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Wide Row
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+5 lbs
+5 lbs
+5 lbs
Day 3
1
Squat (Bodyweight)
1 Set
10 Reps
@5
2
Squat Sky Reaches
1 Set
10 Reps
@10
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
5
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
@8
Day 4
1
Yuri'S Shoulder Band Warmup
1 Set
10 Reps
@10
2
GMB Wrist Prep (Warm Up)
1 Set
10 Reps
@10
3
Frogstand
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@8
@8
@8
@8
4
Yaad Lean
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
5
Handstand Push Up
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
6
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
@8
7
Negative Dips
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 5
1
Yuri'S Shoulder Band Warmup
1 Set
10 Reps
@10
2
Arch Hangs
1 Set
10 Reps
@8
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Wide Row
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+5 lbs
+5 lbs
+5 lbs
Day 6
1
Squat (Bodyweight)
1 Set
10 Reps
@5
2
Squat Sky Reaches
1 Set
10 Reps
@10
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
5
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
@8