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Chasing The Bag - Kansas City
by Dontavious Y.
2 athletes joined
Program Description
Burn Fat, Build Muscle, Improve Stamina, Heavy Core /Abs Focus.
Program Overview
Level
Beginner, Intermediate, Novice
Goal
Bodyweight Fitness, Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Apr 30, 2024 04:34
Last Edited
May 09, 2024 03:04
down_app
Week 1
1 / 12 Weeks
Day 4
1
Stairs
1 Set
30 mins
Day 6
1
Rest
1 Set
1440 mins
@10
Day 7
1
Rest
1 Set
1440 mins
@10
Day 2
1
Jog
1 Set
30 mins
Day 5
1
Prowler Push
3 Sets
1 mins
@9
2
Glute Bridge (Bodyweight)
3 Sets
AMRAP
@7
3
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
4
Mountain Climber
3 Sets
30 Reps
@9
5
Dumbbell Row
3 Sets
10 Reps
@6
6
Box Jump
1 Set
7
Side Crunch (Cable)
3 Sets
15 Reps
@8
8
Hip Thrust (Barbell)
3 Sets
15 Reps
@9
9
Leg Press
1 Set
10
Sauna
1 Set
15 mins
Day 3
1
Stairs
1 Set
10 mins
2
Lunge (Bodyweight)
3 Sets
12 Reps
@9
3
Good Morning
3 Sets
12 Reps
@6
4
Clean and Press
3 Sets
12 Reps
@6
5
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@6
6
Lying Leg Raise
4 Sets
15 Reps
@10
7
Goblet Squat
4 Sets
12 Reps
@7
8
Side Crunch (Cable)
3 Sets
12 Reps
@8
9
World's Greatest Stretch
2 Sets
10 Reps
10
Stretching
1 Set
10 mins
Day 1
1
Run
1 Set
1 Set
10 mins
2
Decline Crunch
3 Sets
15 Reps
@8
3A
Squat (Barbell)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@8
4
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
5
Hip Abductor (Machine)
3 Sets
1 Set
12 Reps
@8
6
Hip Thrust (Dumbbell)
3 Sets
12 Reps
@9
7
Prowler Push
1 Set
8
Stretching
1 Set
10 mins
Day 4
1
Stairs
1 Set
30 mins
Day 3
1
Dip (Assisted)
3 Sets
12 Reps
2
Chest Fly (Machine)
3 Sets
15 Reps
3
Hang Snatch
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Single Arm Iso Row
3 Sets
12 Reps
6
Lying Leg Raise
3 Sets
15 Reps
7
Hanging Leg Raise
3 Sets
12 Reps
8
Side Crunch (Cable)
3 Sets
15 Reps
9
Jog
1 Set
10 mins
Day 2
1
Stairs
1 Set
30 mins
Day 1
1
Bench Press (Close Grip)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
3 Sets
10 Reps
3
Dumbbell Bench Pullover
3 Sets
8 Reps
4
Abs Crunch (Bodyweight)
4 Sets
20 Reps
5
Snatch (Kettlebell)
4 Sets
15 Reps
6
Muscle Up
3 Sets
10 Reps
7
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@6
8
Run
1 Set
10 mins
Day 5
1
Bench Press (Close Grip)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
3 Sets
10 Reps
3
Dumbbell Bench Pullover
3 Sets
8 Reps
4
Abs Crunch (Bodyweight)
4 Sets
20 Reps
5
Snatch (Kettlebell)
4 Sets
15 Reps
6
Muscle Up
3 Sets
10 Reps
7
Wood Chop
3 Sets
12 Reps
8
Run
1 Set
10 mins
Day 6
1
Rest
1 Set
1440 mins
@10
Day 7
1
Rest
1 Set
1440 mins
@10
Day 1
1
Run
1 Set
1 Set
10 mins
2
Decline Crunch
3 Sets
15 Reps
@8
3A
Squat (Barbell)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@8
4
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
5
Hip Abductor (Machine)
3 Sets
1 Set
12 Reps
@8
6
Hip Thrust (Dumbbell)
3 Sets
12 Reps
@9
7
Prowler Push
1 Set
8
Stretching
1 Set
10 mins
Day 2
1
Jog
1 Set
30 mins
Day 3
1
Stairs
1 Set
10 mins
2
Lunge (Bodyweight)
3 Sets
12 Reps
@9
3
Good Morning
3 Sets
12 Reps
@6
4
Clean and Press
3 Sets
12 Reps
@6
5
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@6
6
Lying Leg Raise
4 Sets
15 Reps
@10
7
Goblet Squat
4 Sets
12 Reps
@7
8
Side Crunch (Cable)
3 Sets
12 Reps
@8
9
World's Greatest Stretch
2 Sets
10 Reps
10
Stretching
1 Set
10 mins
Day 4
1
Stairs
1 Set
30 mins
Day 5
1
Prowler Push
3 Sets
1 mins
@9
2
Glute Bridge (Bodyweight)
3 Sets
AMRAP
@7
3
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
4
Mountain Climber
3 Sets
30 Reps
@9
5
Dumbbell Row
3 Sets
10 Reps
@6
6
Box Jump
1 Set
7
Side Crunch (Cable)
3 Sets
15 Reps
@8
8
Hip Thrust (Barbell)
3 Sets
15 Reps
@9
9
Leg Press
1 Set
10
Sauna
1 Set
15 mins
Day 6
1
Rest
1 Set
1440 mins
@10
Day 7
1
Rest
1 Set
1440 mins
@10
Day 1
1
Bench Press (Close Grip)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
3 Sets
10 Reps
3
Dumbbell Bench Pullover
3 Sets
8 Reps
4
Abs Crunch (Bodyweight)
4 Sets
20 Reps
5
Snatch (Kettlebell)
4 Sets
15 Reps
6
Muscle Up
3 Sets
10 Reps
7
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@6
8
Run
1 Set
10 mins
Day 2
1
Stairs
1 Set
30 mins
Day 3
1
Dip (Assisted)
3 Sets
12 Reps
2
Chest Fly (Machine)
3 Sets
15 Reps
3
Hang Snatch
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Single Arm Iso Row
3 Sets
12 Reps
6
Lying Leg Raise
3 Sets
15 Reps
7
Hanging Leg Raise
3 Sets
12 Reps
8
Side Crunch (Cable)
3 Sets
15 Reps
9
Jog
1 Set
10 mins
Day 4
1
Stairs
1 Set
30 mins
Day 5
1
Bench Press (Close Grip)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
3 Sets
10 Reps
3
Dumbbell Bench Pullover
3 Sets
8 Reps
4
Abs Crunch (Bodyweight)
4 Sets
20 Reps
5
Snatch (Kettlebell)
4 Sets
15 Reps
6
Muscle Up
3 Sets
10 Reps
7
Wood Chop
3 Sets
12 Reps
8
Run
1 Set
10 mins
Day 6
1
Rest
1 Set
1440 mins
@10
Day 7
1
Rest
1 Set
1440 mins
@10
Day 1
1
Run
1 Set
1 Set
10 mins
2
Decline Crunch
3 Sets
15 Reps
@8
3A
Squat (Barbell)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@8
4
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
5
Hip Abductor (Machine)
3 Sets
1 Set
12 Reps
@8
6
Hip Thrust (Dumbbell)
3 Sets
12 Reps
@9
7
Prowler Push
1 Set
8
Stretching
1 Set
10 mins
Day 2
1
Jog
1 Set
30 mins
Day 3
1
Stairs
1 Set
10 mins
2
Lunge (Bodyweight)
3 Sets
12 Reps
@9
3
Good Morning
3 Sets
12 Reps
@6
4
Clean and Press
3 Sets
12 Reps
@6
5
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@6
6
Lying Leg Raise
4 Sets
15 Reps
@10
7
Goblet Squat
4 Sets
12 Reps
@7
8
Side Crunch (Cable)
3 Sets
12 Reps
@8
9
World's Greatest Stretch
2 Sets
10 Reps
10
Stretching
1 Set
10 mins
Day 4
1
Stairs
1 Set
30 mins
Day 5
1
Prowler Push
3 Sets
1 mins
@9
2
Glute Bridge (Bodyweight)
3 Sets
AMRAP
@7
3
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
4
Mountain Climber
3 Sets
30 Reps
@9
5
Dumbbell Row
3 Sets
10 Reps
@6
6
Box Jump
1 Set
7
Side Crunch (Cable)
3 Sets
15 Reps
@8
8
Hip Thrust (Barbell)
3 Sets
15 Reps
@9
9
Leg Press
1 Set
10
Sauna
1 Set
15 mins
Day 6
1
Rest
1 Set
1440 mins
@10
Day 7
1
Rest
1 Set
1440 mins
@10
Day 1
1
Bench Press (Close Grip)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
3 Sets
10 Reps
3
Dumbbell Bench Pullover
3 Sets
8 Reps
4
Abs Crunch (Bodyweight)
4 Sets
20 Reps
5
Snatch (Kettlebell)
4 Sets
15 Reps
6
Muscle Up
3 Sets
10 Reps
7
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@6
8
Run
1 Set
10 mins
Day 2
1
Stairs
1 Set
30 mins
Day 3
1
Dip (Assisted)
3 Sets
12 Reps
2
Chest Fly (Machine)
3 Sets
15 Reps
3
Hang Snatch
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Single Arm Iso Row
3 Sets
12 Reps
6
Lying Leg Raise
3 Sets
15 Reps
7
Hanging Leg Raise
3 Sets
12 Reps
8
Side Crunch (Cable)
3 Sets
15 Reps
9
Jog
1 Set
10 mins
Day 4
1
Stairs
1 Set
30 mins
Day 5
1
Bench Press (Close Grip)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
3 Sets
10 Reps
3
Dumbbell Bench Pullover
3 Sets
8 Reps
4
Abs Crunch (Bodyweight)
4 Sets
20 Reps
5
Snatch (Kettlebell)
4 Sets
15 Reps
6
Muscle Up
3 Sets
10 Reps
7
Wood Chop
3 Sets
12 Reps
8
Run
1 Set
10 mins
Day 6
1
Rest
1 Set
1440 mins
@10
Day 7
1
Rest
1 Set
1440 mins
@10
Day 1
1
Run
1 Set
1 Set
10 mins
2
Decline Crunch
3 Sets
15 Reps
@8
3A
Squat (Barbell)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@8
4
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
5
Hip Abductor (Machine)
3 Sets
1 Set
12 Reps
@8
6
Hip Thrust (Dumbbell)
3 Sets
12 Reps
@9
7
Prowler Push
1 Set
8
Stretching
1 Set
10 mins
Day 2
1
Jog
1 Set
30 mins
Day 3
1
Stairs
1 Set
10 mins
2
Lunge (Bodyweight)
3 Sets
12 Reps
@9
3
Good Morning
3 Sets
12 Reps
@6
4
Clean and Press
3 Sets
12 Reps
@6
5
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@6
6
Lying Leg Raise
4 Sets
15 Reps
@10
7
Goblet Squat
4 Sets
12 Reps
@7
8
Side Crunch (Cable)
3 Sets
12 Reps
@8
9
World's Greatest Stretch
2 Sets
10 Reps
10
Stretching
1 Set
10 mins
Day 4
1
Stairs
1 Set
30 mins
Day 5
1
Prowler Push
3 Sets
1 mins
@9
2
Glute Bridge (Bodyweight)
3 Sets
AMRAP
@7
3
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
4
Mountain Climber
3 Sets
30 Reps
@9
5
Dumbbell Row
3 Sets
10 Reps
@6
6
Box Jump
1 Set
7
Side Crunch (Cable)
3 Sets
15 Reps
@8
8
Hip Thrust (Barbell)
3 Sets
15 Reps
@9
9
Leg Press
1 Set
10
Sauna
1 Set
15 mins
Day 6
1
Rest
1 Set
1440 mins
@10
Day 7
1
Rest
1 Set
1440 mins
@10
Day 1
1
Bench Press (Close Grip)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
3 Sets
10 Reps
3
Dumbbell Bench Pullover
3 Sets
8 Reps
4
Abs Crunch (Bodyweight)
4 Sets
20 Reps
5
Snatch (Kettlebell)
4 Sets
15 Reps
6
Muscle Up
3 Sets
10 Reps
7
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@6
8
Run
1 Set
10 mins
Day 2
1
Stairs
1 Set
30 mins
Day 3
1
Dip (Assisted)
3 Sets
12 Reps
2
Chest Fly (Machine)
3 Sets
15 Reps
3
Hang Snatch
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Single Arm Iso Row
3 Sets
12 Reps
6
Lying Leg Raise
3 Sets
15 Reps
7
Hanging Leg Raise
3 Sets
12 Reps
8
Side Crunch (Cable)
3 Sets
15 Reps
9
Jog
1 Set
10 mins
Day 4
1
Stairs
1 Set
30 mins
Day 5
1
Bench Press (Close Grip)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
3 Sets
10 Reps
3
Dumbbell Bench Pullover
3 Sets
8 Reps
4
Abs Crunch (Bodyweight)
4 Sets
20 Reps
5
Snatch (Kettlebell)
4 Sets
15 Reps
6
Muscle Up
3 Sets
10 Reps
7
Wood Chop
3 Sets
12 Reps
8
Run
1 Set
10 mins
Day 6
1
Rest
1 Set
1440 mins
@10
Day 7
1
Rest
1 Set
1440 mins
@10
Day 1
1
Run
1 Set
1 Set
10 mins
2
Decline Crunch
3 Sets
15 Reps
@8
3A
Squat (Barbell)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@8
4
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
5
Hip Abductor (Machine)
3 Sets
1 Set
12 Reps
@8
6
Hip Thrust (Dumbbell)
3 Sets
12 Reps
@9
7
Prowler Push
1 Set
8
Stretching
1 Set
10 mins
Day 2
1
Jog
1 Set
30 mins
Day 3
1
Stairs
1 Set
10 mins
2
Lunge (Bodyweight)
3 Sets
12 Reps
@9
3
Good Morning
3 Sets
12 Reps
@6
4
Clean and Press
3 Sets
12 Reps
@6
5
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@6
6
Lying Leg Raise
4 Sets
15 Reps
@10
7
Goblet Squat
4 Sets
12 Reps
@7
8
Side Crunch (Cable)
3 Sets
12 Reps
@8
9
World's Greatest Stretch
2 Sets
10 Reps
10
Stretching
1 Set
10 mins
Day 4
1
Stairs
1 Set
30 mins
Day 5
1
Prowler Push
3 Sets
1 mins
@9
2
Glute Bridge (Bodyweight)
3 Sets
AMRAP
@7
3
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
4
Mountain Climber
3 Sets
30 Reps
@9
5
Dumbbell Row
3 Sets
10 Reps
@6
6
Box Jump
1 Set
7
Side Crunch (Cable)
3 Sets
15 Reps
@8
8
Hip Thrust (Barbell)
3 Sets
15 Reps
@9
9
Leg Press
1 Set
10
Sauna
1 Set
15 mins
Day 6
1
Rest
1 Set
1440 mins
@10
Day 7
1
Rest
1 Set
1440 mins
@10
Day 1
1
Bench Press (Close Grip)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
3 Sets
10 Reps
3
Dumbbell Bench Pullover
3 Sets
8 Reps
4
Abs Crunch (Bodyweight)
4 Sets
20 Reps
5
Snatch (Kettlebell)
4 Sets
15 Reps
6
Muscle Up
3 Sets
10 Reps
7
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@6
8
Run
1 Set
10 mins
Day 2
1
Stairs
1 Set
30 mins
Day 3
1
Dip (Assisted)
3 Sets
12 Reps
2
Chest Fly (Machine)
3 Sets
15 Reps
3
Hang Snatch
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Single Arm Iso Row
3 Sets
12 Reps
6
Lying Leg Raise
3 Sets
15 Reps
7
Hanging Leg Raise
3 Sets
12 Reps
8
Side Crunch (Cable)
3 Sets
15 Reps
9
Jog
1 Set
10 mins
Day 4
1
Stairs
1 Set
30 mins
Day 5
1
Bench Press (Close Grip)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
3 Sets
10 Reps
3
Dumbbell Bench Pullover
3 Sets
8 Reps
4
Abs Crunch (Bodyweight)
4 Sets
20 Reps
5
Snatch (Kettlebell)
4 Sets
15 Reps
6
Muscle Up
3 Sets
10 Reps
7
Wood Chop
3 Sets
12 Reps
8
Run
1 Set
10 mins
Day 6
1
Rest
1 Set
1440 mins
@10
Day 7
1
Rest
1 Set
1440 mins
@10
Day 1
1
Run
1 Set
1 Set
10 mins
2
Decline Crunch
3 Sets
15 Reps
@8
3A
Squat (Barbell)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@8
4
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
5
Hip Abductor (Machine)
3 Sets
1 Set
12 Reps
@8
6
Hip Thrust (Dumbbell)
3 Sets
12 Reps
@9
7
Prowler Push
1 Set
8
Stretching
1 Set
10 mins
Day 2
1
Jog
1 Set
30 mins
Day 3
1
Stairs
1 Set
10 mins
2
Lunge (Bodyweight)
3 Sets
12 Reps
@9
3
Good Morning
3 Sets
12 Reps
@6
4
Clean and Press
3 Sets
12 Reps
@6
5
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@6
6
Lying Leg Raise
4 Sets
15 Reps
@10
7
Goblet Squat
4 Sets
12 Reps
@7
8
Side Crunch (Cable)
3 Sets
12 Reps
@8
9
World's Greatest Stretch
2 Sets
10 Reps
10
Stretching
1 Set
10 mins
Day 4
1
Stairs
1 Set
30 mins
Day 5
1
Prowler Push
3 Sets
1 mins
@9
2
Glute Bridge (Bodyweight)
3 Sets
AMRAP
@7
3
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
4
Mountain Climber
3 Sets
30 Reps
@9
5
Dumbbell Row
3 Sets
10 Reps
@6
6
Box Jump
1 Set
7
Side Crunch (Cable)
3 Sets
15 Reps
@8
8
Hip Thrust (Barbell)
3 Sets
15 Reps
@9
9
Leg Press
1 Set
10
Sauna
1 Set
15 mins
Day 6
1
Rest
1 Set
1440 mins
@10
Day 7
1
Rest
1 Set
1440 mins
@10
Day 1
1
Bench Press (Close Grip)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
3 Sets
10 Reps
3
Dumbbell Bench Pullover
3 Sets
8 Reps
4
Abs Crunch (Bodyweight)
4 Sets
20 Reps
5
Snatch (Kettlebell)
4 Sets
15 Reps
6
Muscle Up
3 Sets
10 Reps
7
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@6
8
Run
1 Set
10 mins
Day 2
1
Stairs
1 Set
30 mins
Day 3
1
Dip (Assisted)
3 Sets
12 Reps
2
Chest Fly (Machine)
3 Sets
15 Reps
3
Hang Snatch
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Single Arm Iso Row
3 Sets
12 Reps
6
Lying Leg Raise
3 Sets
15 Reps
7
Hanging Leg Raise
3 Sets
12 Reps
8
Side Crunch (Cable)
3 Sets
15 Reps
9
Jog
1 Set
10 mins
Day 4
1
Stairs
1 Set
30 mins
Day 5
1
Bench Press (Close Grip)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
3 Sets
10 Reps
3
Dumbbell Bench Pullover
3 Sets
8 Reps
4
Abs Crunch (Bodyweight)
4 Sets
20 Reps
5
Snatch (Kettlebell)
4 Sets
15 Reps
6
Muscle Up
3 Sets
10 Reps
7
Wood Chop
3 Sets
12 Reps
8
Run
1 Set
10 mins
Day 6
1
Rest
1 Set
1440 mins
@10
Day 7
1
Rest
1 Set
1440 mins
@10