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Brayden 2.0

by Levi Robbins
1 athletes joined

Program Description

Improve wrestling performance in the offseason with limited equipment. Focuses on body weight movements and some cardio.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 04, 2025 10:06
  • Last Edited
    Aug 17, 2025 10:00

Summary

**Brayden 2.0** is a dynamic 4-week bodyweight training program designed for those looking to enhance strength and endurance with just three sessions per week. Each workout focuses on key movements like bodyweight rows, decline push-ups, and sprints, ensuring a comprehensive approach to building upper body strength and core stability. Perfect for at-home training, this program will push your limits and elevate your fitness game, all while fitting seamlessly into your busy schedule. Get ready to transform your routine and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
16.9%
Upper Back
15.1%
Triceps
11.6%
Lats
10.7%
Front Delts
9.8%
Chest
8.9%
Quadriceps
8.9%
Other
6.7%
Biceps
5.3%
Neck
3.3%
Middle Delts
2.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
4
AMRAP
RPE 10
2
Decline Push Up
4
AMRAP
RPE 10
3
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4
Neck Bridges
1
1-3 mins
RPE 8
5
100m Sprint
1
10 reps
RPE 10
6
Sprint
1
10 reps
RPE 10
7
Stretching
1
5-10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
4
AMRAP
RPE 10
2
Decline Push Up
4
AMRAP
RPE 10
3
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4
Neck Bridges
1
1-3 mins
RPE 8
5
100m Sprint
1
10 reps
RPE 10
6
Sprint
1
10 reps
RPE 10
7
Stretching
1
5-10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
4
AMRAP
RPE 10
2
Decline Push Up
4
AMRAP
RPE 10
3
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4
Neck Bridges
1
1-3 mins
RPE 8
5
100m Sprint
1
10 reps
RPE 10
6
Sprint
1
10 reps
RPE 10
7
Stretching
1
5-10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
4
AMRAP
RPE 10
2
Decline Push Up
4
AMRAP
RPE 10
3
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4
Neck Bridges
1
1-3 mins
RPE 8
5
100m Sprint
1
10 reps
RPE 10
6
Sprint
1
10 reps
RPE 10
7
Stretching
1
5-10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
4
AMRAP
RPE 10
2
Pike Push Up
4
AMRAP
RPE 10
3
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4
Reverse Nordic Curl
4
AMRAP
RPE 10
5
Neck Bridges
1
1-3 mins
RPE 8
6
Stretching
1
5-10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
4
AMRAP
RPE 10
2
Pike Push Up
4
AMRAP
RPE 10
3
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4
Reverse Nordic Curl
4
AMRAP
RPE 10
5
Neck Bridges
1
1-3 mins
RPE 8
6
Stretching
1
5-10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
4
AMRAP
RPE 10
2
Pike Push Up
4
AMRAP
RPE 10
3
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4
Reverse Nordic Curl
4
AMRAP
RPE 10
5
Neck Bridges
1
1-3 mins
RPE 8
6
Stretching
1
5-10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
4
AMRAP
RPE 10
2
Pike Push Up
4
AMRAP
RPE 10
3
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4
Reverse Nordic Curl
4
AMRAP
RPE 10
5
Neck Bridges
1
1-3 mins
RPE 8
6
Stretching
1
5-10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
4
AMRAP
RPE 10
2
Push Up
4
AMRAP
RPE 10
3
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4
Sissy Squat
4
AMRAP
RPE 10
5
Neck Bridges
1
1-3 mins
RPE 8
6
Jump Rope
1
5-10 mins
RPE 10
7
Stretching
1
5-10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
4
AMRAP
RPE 10
2
Push Up
4
AMRAP
RPE 10
3
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4
Sissy Squat
4
AMRAP
RPE 10
5
Neck Bridges
1
1-3 mins
RPE 8
6
Jump Rope
1
5-10 mins
RPE 10
7
Stretching
1
5-10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
4
AMRAP
RPE 10
2
Push Up
4
AMRAP
RPE 10
3
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4
Sissy Squat
4
AMRAP
RPE 10
5
Neck Bridges
1
1-3 mins
RPE 8
6
Jump Rope
1
5-10 mins
RPE 10
7
Stretching
1
5-10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
4
AMRAP
RPE 10
2
Push Up
4
AMRAP
RPE 10
3
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4
Sissy Squat
4
AMRAP
RPE 10
5
Neck Bridges
1
1-3 mins
RPE 8
6
Jump Rope
1
5-10 mins
RPE 10
7
Stretching
1
5-10 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Blank Bodyweight Row
4 Sets
AMRAP
@10
2
Decline Push Up
4 Sets
AMRAP
@10
3
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4
Neck Bridges
1 Set
1-3 mins
@8
5
100m Sprint
1 Set
10 Reps
@10
6
Sprint
1 Set
10 Reps
@10
7
Stretching
1 Set
5-10 mins
@6
Day 2
1
Blank Bodyweight Row
4 Sets
AMRAP
@10
2
Pike Push Up
4 Sets
AMRAP
@10
3
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4
Reverse Nordic Curl
4 Sets
AMRAP
@10
5
Neck Bridges
1 Set
1-3 mins
@8
6
Stretching
1 Set
5-10 mins
@8
Day 3
1
Blank Bodyweight Row
4 Sets
AMRAP
@10
2
Push Up
4 Sets
AMRAP
@10
3
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4
Sissy Squat
4 Sets
AMRAP
@10
5
Neck Bridges
1 Set
1-3 mins
@8
6
Jump Rope
1 Set
5-10 mins
@10
7
Stretching
1 Set
5-10 mins
@6