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Saiyan Rage! The road to Super Saiyan 3

by Alisson P.
6 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 18, 2025 12:07

Summary

Unleash your inner warrior with "Saiyan Rage! The Road to Super Saiyan 3," a transformative 6-week program designed for dedicated lifters. Commit to three intense sessions each week, focusing on full-body workouts that blend bodyweight and dumbbell exercises to build strength, power, and endurance. Expect to tackle challenging moves like Pull-Ups, Decline Push-Ups, and TRX Rows, all tailored to push your limits and ignite your progress. Equip your garage gym and prepare to elevate your training to legendary heights!
Muscle Engagement
Front
Back
MuscleSet
Lats
11.5%
Upper Back
11.2%
Front Delts
9.1%
Triceps
8.6%
Quadriceps
8%
Glutes
7.4%
Abs
7.4%
Hamstrings
6.1%
Other
5.8%
Chest
5.3%
Biceps
5%
Middle Delts
4.8%
Adductors
2.9%
Cardio
2.3%
Rear Delts
2.2%
Lower Back
2%
Forearms
0.1%
Calves
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
5 reps
RPE 7
2
Decline Push Up
2
2
20 reps
15 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
3
1-3 mins
RPE 8
7B
Abs Crunch (Weighted)
3
15-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
8 reps
6 reps
RPE 7
RPE 7
2
Decline Push Up
2
2
25 reps
10 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
3
1-3 mins
RPE 8
7B
Abs Crunch (Weighted)
2
15-30 reps
RPE 8
7C
Battle Ropes
2
1 mins
RPE 8
7D
Abs Crunch (Bodyweight)
2
20-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
6 reps
RPE 7
2
Decline Push Up
1
2
30 reps
20 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
1
1-2 mins
RPE 8
7B
Vertical Jump
1
6 reps
-
7C
Hanging Leg Raise
1
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-12 reps
RPE 7
2
Decline Push Up
1
1
1
40 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
3
1-3 mins
RPE 8
7B
Abs Crunch (Weighted)
3
15-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Decline Push Up
1
1
1
45 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Battle Ropes
2
1-1.5 mins
RPE 8
7B
Abs Crunch (Bodyweight)
2
20-30 reps
RPE 7
7C
Jump Rope
2
1-3 mins
RPE 7
7D
Vertical Jump
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
RPE 7
2
Decline Push Up
1
1
1
45 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
3
2-3 mins
RPE 8
7B
Abs Crunch (Weighted)
3
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
5 reps
RPE 7
2
Decline Push Up
3
1
20 reps
10 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
20-30 reps
RPE 9
6
Shadow Kick Boxing
4
1 mins
RPE 7
7A
Jump Rope
4
1-3 mins
RPE 8
7B
Abs Crunch (Bodyweight)
4
20-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
8 reps
6 reps
RPE 7
RPE 7
2
Decline Push Up
2
1
25 reps
20 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
20-30 reps
RPE 9
6
Shadow Kick Boxing
4
1 mins
RPE 7
7A
Jump Rope
2
1-3 mins
RPE 8
7B
Side Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
6 reps
RPE 7
2
Decline Push Up
1
1
1
35 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
20-30 reps
RPE 9
6
Shadow Kick Boxing
4
1 mins
RPE 7
7
Jump Rope
4
1-3 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-12 reps
RPE 7
2
Decline Push Up
1
1
40 reps
30 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
20-30 reps
RPE 9
6
Shadow Kick Boxing
4
1 mins
RPE 7
7A
Jump Rope
4
1-3 mins
RPE 8
7B
Abs Crunch (Weighted)
3
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Decline Push Up
1
1
45 reps
25 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
20-30 reps
RPE 9
6A
Shadow Kick Boxing
3
1 mins
RPE 7
6B
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
6C
Jump Rope
3
1 mins
RPE 7
6D
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
RPE 7
2
Decline Push Up
1
1
45 reps
25 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
20-30 reps
RPE 9
6
Shadow Kick Boxing
4
1 mins
RPE 7
7A
Jump Rope
3
1-3 mins
RPE 7
7B
Abs Crunch (Bodyweight)
3
20-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
5 reps
RPE 7
2
Decline Push Up
3
1
20 reps
10 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
3
1-3 mins
RPE 8
7B
Reverse Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
9-10 reps
RPE 7
2
Decline Push Up
2
1
25 reps
20 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7
Jump Rope
3
1-3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
6-8 reps
RPE 8
2
Decline Push Up
1
1
1
30 reps
25 reps
15 reps
RPE 8
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
3
1-3 mins
RPE 8
7B
Abs Crunch (Weighted)
3
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-12 reps
RPE 7
2
Decline Push Up
1
1
40 reps
30 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
4
1-3 mins
RPE 8
7B
Side Plank
3
1-2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
2
Decline Push Up
1
1
45 reps
25 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
3
1-3 mins
RPE 7
7B
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
RPE 7
2
Decline Push Up
1
1
45 reps
25 reps
RPE 8
RPE 8
3
TRX Row
3
3-8 reps
RPE 8
4
Deficit Handstand Push Up
3
3-6 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 8
6
Split Squat Jump
3
8-16 reps
RPE 8
7A
Jump Rope
3
2-3 mins
RPE 7
7B
Abs Crunch (Weighted)
3
15-30 reps
RPE 8
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