One Punch Man Conditioning
One Punch Man Conditioning
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | 15 reps |
| 1 | 10 reps | ||
| 2 | Ring Push Up | 1 | 15 reps |
| 1 | 10 reps | ||
| 3 | Deficit Push Up | 1 | 15 reps |
| 1 | 10 reps | ||
| 4 | Push Up (Knees) | 1 | 15 reps |
| 1 | 10 reps | ||
| 5 | Sit Up | 2 | 25 reps |
| 1 | 20 reps | ||
| 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Band) | 1 | 10 reps |
| 3 | 5 reps | ||
| 2 | Wide Grip Pull-Up | 1 | 10 reps |
| 3 | 5 reps | ||
| 3 | Roman Chair Sit Up | 1 | 25 reps |
| 1 | 15 reps | ||
| 1 | 10 reps | ||
| 4 | Pike Push Up | 3 | 10 reps |
| 5 | Deficit Handstand Push Up | 2 | 10 reps |
| 6 | Inch Worm + Push Up | 2 | 20 reps |
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Bodyweight) | 5 | 10 reps |
| 2 | Wide Grip Rear Pull-Up | 5 | 10 reps |
| 3 | Deficit Push Up | 2 | 25 reps |
| 4 | Decline Push Up | 2 | 25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wood Chop | 4 | 10 reps |
| 2 | Sumo Squat | 5 | 10 reps |
| 3 | Jump Squat | 4 | 5 reps |
| 4 | Bear Crawl | 4 | 10 reps |
| 5 | Side Plank | 4 | 1 min |
| 6 | Cossack Squat | 4 | 5 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Iron Cross | 5 | 10 reps |
| 2 | Pike Push Up | 5 | 15 reps |
| 3 | Push Up (Knees) | 5 | 5 reps |
| 4 | Dips Between Chairs | 2 | 15 reps |
| 2 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Iron Cross | 4 | 10 reps |
| 2 | Superman | 5 | 10 reps |
| 3 | Muscle Up | 4 | 5 reps |
| 4 | Pike Push Up | 5 | 10 reps |
| 5 | Wall Sit | 3 | 10 reps |
| 6 | Pistol Squat | 4 | 10 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, One Punch Man Conditioning is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 10 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
One Punch Man Conditioning is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
One Punch Man Conditioning is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
