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Saiyan Rage! The road to Super Saiyan 3
by Alisson P.
3 athletes joined
Program Description
This is a calisthenics based program aiming to improve your rep count and work capacity. Main goals: Reach 20 reps in pull-ups Reach 50 reps in push-ups Requirements to start this program: 12 pull-ups in one set 30 push-ups in one set
Program Overview
Level
Intermediate
Goal
Bodyweight Fitness, Bodybuilding, Athletics, Muscle & Sculpting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Jun 06, 2024 05:50
Last Edited
Jun 24, 2024 09:14
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Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Bodyweight)
6 Sets
5 Reps
@7
2
Decline Push Up
2 Sets
2 Sets
20 Reps
15 Reps
@8
@8
3
TRX Row
3 Sets
3-8 Reps
@8
4
Deficit Handstand Push Up
3 Sets
3-6 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
16-24 Reps
@8
6
Split Squat Jump
3 Sets
8-16 Reps
@8
7A
Jump Rope
3 Sets
1-3 mins
@8
7B
Abs Crunch (Weighted)
3 Sets
15-30 Reps
@8
Day 2
1
Pull-Up (Bodyweight)
6 Sets
5 Reps
@7
2
Decline Push Up
3 Sets
1 Set
20 Reps
10 Reps
@8
@8
3
TRX Row
3 Sets
3-8 Reps
@8
4
Deficit Handstand Push Up
3 Sets
3-6 Reps
@8
5
Romanian Deadlift (Barbell)
4 Sets
20-30 Reps
@9
6
Shadow Kick Boxing
4 Sets
1 mins
@7
7A
Jump Rope
4 Sets
1-3 mins
@8
7B
Abs Crunch (Bodyweight)
4 Sets
20-30 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
6 Sets
5 Reps
@7
2
Decline Push Up
3 Sets
1 Set
20 Reps
10 Reps
@8
@8
3
TRX Row
3 Sets
3-8 Reps
@8
4
Deficit Handstand Push Up
3 Sets
3-6 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
16-24 Reps
@8
6
Split Squat Jump
3 Sets
8-16 Reps
@8
7A
Jump Rope
3 Sets
1-3 mins
@8
7B
Reverse Plank
3 Sets
1 mins
@8