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BoostcampPNG

One Punch Man Conditioning

by Ty K.
9 athletes joined

Program Description

You’re one click away from sculpting your body, losing body fat, gaining strength & needing only one punch to win any fight ! Be ready to go over and beyond everyday, no weights needed

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Aug 09, 2024 05:48
  • Last Edited
    Jun 18, 2025 12:05

Summary

Unleash your inner hero with the One Punch Man Conditioning program! Over 12 weeks, this intense 6-day-a-week regimen focuses on bodyweight exercises designed to build strength, endurance, and agility. Each session incorporates a variety of push-ups, pull-ups, and core workouts, ensuring a comprehensive approach to fitness that challenges your limits. Perfect for those looking to enhance their physical capabilities from the comfort of home, this program will transform your body and boost your confidence. Get ready to punch through your goals!
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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
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
10 reps
-
-
2
Ring Push Up
1
1
15 reps
10 reps
-
-
3
Deficit Push Up
1
1
15 reps
10 reps
-
-
4
Push Up (Knees)
1
1
15 reps
10 reps
-
-
5
Sit Up
2
1
3
25 reps
20 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
3
10 reps
5 reps
-
-
2
Wide Grip Pull-Up
1
3
10 reps
5 reps
-
-
3
Roman Chair Sit Up
1
1
1
25 reps
15 reps
10 reps
-
-
-
4
Pike Push Up
3
10 reps
-
5
Deficit Handstand Push Up
2
10 reps
-
6
Inch Worm + Push Up
2
1
20 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
6
Cossack Squat
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
6
Cossack Squat
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
6
Cossack Squat
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
15 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
6
Cossack Squat
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
6
Cossack Squat
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
6
Cossack Squat
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
6
Cossack Squat
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
6
Cossack Squat
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
15 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
6
Cossack Squat
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
6
Cossack Squat
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
6
Cossack Squat
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
6
Cossack Squat
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
2
15 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
2
15 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
2
15 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
2
15 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
2
15 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
2
15 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
2
15 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
2
15 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
2
15 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
2
15 reps
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up
1 Set
1 Set
15 Reps
10 Reps
-
-
2
Ring Push Up
1 Set
1 Set
15 Reps
10 Reps
-
-
3
Deficit Push Up
1 Set
1 Set
15 Reps
10 Reps
-
-
4
Push Up (Knees)
1 Set
1 Set
15 Reps
10 Reps
-
-
5
Sit Up
2 Sets
1 Set
3 Sets
25 Reps
20 Reps
10 Reps
-
-
-
Day 2
1
Pull-Up (Band)
1 Set
3 Sets
10 Reps
5 Reps
-
-
2
Wide Grip Pull-Up
1 Set
3 Sets
10 Reps
5 Reps
-
-
3
Roman Chair Sit Up
1 Set
1 Set
1 Set
25 Reps
15 Reps
10 Reps
-
-
-
4
Pike Push Up
3 Sets
10 Reps
-
5
Deficit Handstand Push Up
2 Sets
10 Reps
-
6
Inch Worm + Push Up
2 Sets
1 Set
20 Reps
10 Reps
-
-
Day 3
1
Pull-Up (Neutral Grip, Bodyweight)
5 Sets
10 Reps
-
2
Wide Grip Rear Pull-Up
5 Sets
10 Reps
-
3
Deficit Push Up
2 Sets
25 Reps
-
4
Decline Push Up
2 Sets
25 Reps
-
Day 4
1
Wood Chop
4 Sets
10 Reps
-
2
Sumo Squat
5 Sets
10 Reps
-
3
Jump Squat
4 Sets
5 Reps
-
4
Bear Crawl
4 Sets
10 Reps
-
5
Side Plank
4 Sets
1 mins
-
6
Cossack Squat
4 Sets
5 Reps
-
Day 5
1
Iron Cross
5 Sets
10 Reps
-
2
Pike Push Up
5 Sets
15 Reps
-
3
Push Up (Knees)
5 Sets
5 Reps
-
4
Dips Between Chairs
2 Sets
2 Sets
15 Reps
10 Reps
-
-
Day 6
1
Iron Cross
4 Sets
10 Reps
-
2
Superman
5 Sets
10 Reps
-
3
Muscle Up
4 Sets
5 Reps
-
4
Pike Push Up
5 Sets
10 Reps
-
5
Wall Sit
3 Sets
10 Reps
-
6
Pistol Squat
4 Sets
10 Reps
-