Demon- Home Movements
by Cameron J O’Neal
110 athletes joined
Program Description
Calisthenics/ Lifting Program
This was made to improve endurance training for runners and athletes mainly with cardiovascular training and weight training with only dumbbells
Luckily dumbbells can be used for multiple types of training and can be used to target multiple muscle groups
You’ll be training 5 times per week and doing long distance running and or jogging during Saturdays and Sundays
THINGS TO KNOW BEFORE TRAINING
If wanting Forearm and Dips for further Hypertrophy, in between workouts Via Super Sets or during Rest day (optional)
If mainly Strength Trainer Change Workouts to main workouts Bench, Squats, and deadlifts on the muscle groups they work
Chest, Triceps, and legs needed 2 times a week to enhance muscle mass and overall muscular performance and look
In order to increase muscle mass you must find out basic daily calorie intake and add 200- 300 calories in order to gain muscle mass but if wanting to lose mass the subtract 200- 300 calories
Muscle doesn’t get built while in the weight room, muscle grows and gains mass while resting and sleeping. sleep and water are the most important components when lifting weights
Best YouTubers to watch for further improvement is Bald-Omni Man, Natural Hypertrophy, Trent Twins, and most bodybuilders
The Final Answer will most likely change over time with either major or minor improvements. Make change to it if necessary.
LASTLY (HEAVY AND CONTROLLED)
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Athletics, Bodyweight Fitness, Bodybuilding
Equipment
Dumbbell Only
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Jan 07, 2024 04:30
Last Edited
Jun 23, 2024 09:28
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Week 1
1 / 8 Weeks