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BANE

by William Thommessen
8 athletes joined
1.0
(1 rating)

Program Description

Be like bane and become a massive fitness beast!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Feb 21, 2024 04:01
  • Last Edited
    Jun 18, 2025 12:52

Summary

Unleash your strength with the BANE program, a rigorous 7-day bodyweight challenge designed to sculpt your upper body and core. Each day, you'll tackle essential exercises like Pull-Ups, Push-Ups, and Sit-Ups, pushing your limits with high-intensity reps that build muscle and endurance. Perfect for at-home workouts, this program requires no equipment, making it accessible for everyone. Get ready to transform your physique and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Lats
17.9%
Chest
17.9%
Abs
17.9%
Upper Back
14.3%
Triceps
14.3%
Front Delts
10.7%
Biceps
7.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1000 reps
RPE 8.5
2
Push Up
1
1000 reps
RPE 8.5
3
Sit Up
1
1000 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1000 reps
RPE 8.5
2
Push Up
1
1000 reps
RPE 8.5
3
Sit Up
1
1000 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1000 reps
RPE 8.5
2
Push Up
1
1000 reps
RPE 8.5
3
Sit Up
1
1000 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1000 reps
RPE 8.5
2
Push Up
1
1000 reps
RPE 8.5
3
Sit Up
1
1000 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1000 reps
RPE 8.5
2
Push Up
1
1000 reps
RPE 8.5
3
Sit Up
1
1000 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1000 reps
RPE 8.5
2
Push Up
1
1000 reps
RPE 8.5
3
Sit Up
1
1000 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1000 reps
RPE 8.5
2
Push Up
1
1000 reps
RPE 8.5
3
Sit Up
1
1000 reps
RPE 8.5
Week 1
1 / 1 Weeks
Day 1
1
Pull-Up (Bodyweight)
1 Set
1000 Reps
@8.5
2
Push Up
1 Set
1000 Reps
@8.5
3
Sit Up
1 Set
1000 Reps
@8.5
Day 2
1
Pull-Up (Bodyweight)
1 Set
1000 Reps
@8.5
2
Push Up
1 Set
1000 Reps
@8.5
3
Sit Up
1 Set
1000 Reps
@8.5
Day 3
1
Pull-Up (Bodyweight)
1 Set
1000 Reps
@8.5
2
Push Up
1 Set
1000 Reps
@8.5
3
Sit Up
1 Set
1000 Reps
@8.5
Day 4
1
Pull-Up (Bodyweight)
1 Set
1000 Reps
@8.5
2
Push Up
1 Set
1000 Reps
@8.5
3
Sit Up
1 Set
1000 Reps
@8.5
Day 5
1
Pull-Up (Bodyweight)
1 Set
1000 Reps
@8.5
2
Push Up
1 Set
1000 Reps
@8.5
3
Sit Up
1 Set
1000 Reps
@8.5
Day 6
1
Pull-Up (Bodyweight)
1 Set
1000 Reps
@8.5
2
Push Up
1 Set
1000 Reps
@8.5
3
Sit Up
1 Set
1000 Reps
@8.5
Day 7
1
Pull-Up (Bodyweight)
1 Set
1000 Reps
@8.5
2
Push Up
1 Set
1000 Reps
@8.5
3
Sit Up
1 Set
1000 Reps
@8.5
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
1.00 / 5
Marek M.Age 25, Man
a year ago
7 years of prior experience
Less than expected strength gains
Less than expected muscle gains
No modifications
Bro what??