Program Description
The goal of this program is give you the look, size, strength, and physically capability to take over the universe, one planet at a time!
Program Overview
- LevelIntermediate, Novice
- GoalAthletics, Muscle & Sculpting, Powerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJan 29, 2024 02:10
- Last EditedJun 18, 2025 11:24
Summary
Unleash your inner warrior with the **Frieza Final Form** program, a dynamic 4-week training regimen designed for those ready to push their limits. Comprising five workout days each week, this program features a blend of supersets targeting major muscle groups, ensuring a comprehensive full-body workout. Expect to build strength and endurance through exercises like the Bench Press, Kettlebell Swings, and Chin-Ups, all while utilizing a full gym setup. Get ready to transform your physique and elevate your performance to new heights!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
4
7 reps
67%
1B
Lat Pulldown
4
15 reps
RPE 9
2A
Arnold Press
2
15 reps
RPE 9
2B
Push Up
2
AMRAP
RPE 10
3A
Pendlay Row
2
15 reps
RPE 9
3B
Dip (Weighted)
2
10-15 reps
RPE 10
4A
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4B
Cable Crunch
2
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
4
7 reps
70%
1B
Lat Pulldown
4
15 reps
RPE 9
2A
Arnold Press
3
15 reps
RPE 9
2B
Push Up
3
AMRAP
RPE 10
3A
Pendlay Row
3
15 reps
RPE 9
3B
Dip (Weighted)
3
10-15 reps
RPE 10
4A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4B
Cable Crunch
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
4
7 reps
73%
1B
Lat Pulldown
4
15 reps
RPE 9
2A
Arnold Press
3
15 reps
RPE 9
2B
Push Up
3
AMRAP
RPE 10
3A
Pendlay Row
3
15 reps
RPE 9
3B
Dip (Weighted)
3
10-15 reps
RPE 10
4A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4B
Cable Crunch
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
4
7 reps
75%
1B
Lat Pulldown
4
15 reps
RPE 9
2A
Arnold Press
3
15 reps
RPE 9
2B
Push Up
3
AMRAP
RPE 10
3A
Pendlay Row
3
15 reps
RPE 9
3B
Dip (Weighted)
3
10-15 reps
RPE 10
4A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4B
Cable Crunch
3
20-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
25 reps
RPE 6
1B
Goblet Squat
4
25 reps
RPE 6
2
Deadlift (Barbell)
4
7 reps
67%
3
Front Squat (Barbell)
6
2 reps
55%
4A
Turkish Get Up
4
5 reps
RPE 8
4B
Box Jump
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
25 reps
RPE 7
1B
Goblet Squat
4
25 reps
RPE 7
2
Deadlift (Barbell)
4
7 reps
70%
3
Front Squat (Barbell)
6
2 reps
60%
4A
Turkish Get Up
4
5 reps
RPE 8
4B
Box Jump
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
25 reps
RPE 8
1B
Goblet Squat
4
25 reps
RPE 8
2
Deadlift (Barbell)
4
7 reps
73%
3
Front Squat (Barbell)
4
2 reps
65%
4A
Turkish Get Up
4
5 reps
RPE 8
4B
Box Jump
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
25 reps
RPE 9
1B
Goblet Squat
4
25 reps
RPE 9
2
Deadlift (Barbell)
4
7 reps
75%
3
Front Squat (Barbell)
3
2 reps
70%
4A
Turkish Get Up
4
5 reps
RPE 8
4B
Box Jump
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
2 reps
100 reps
70%
70%
1B
Seated Wide-Grip Row (Cable)
4
15 reps
RPE 9
2A
Bench Press (Barbell)
3
10 reps
63%
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3A
Farmer's Walk (Weighted)
2
AMRAP
RPE 7
3B
Push Up
2
AMRAP
RPE 10
4A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
4B
Hammer Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
2 reps
100 reps
75%
75%
1B
Seated Wide-Grip Row (Cable)
4
15 reps
RPE 9
2A
Bench Press (Barbell)
3
10 reps
65%
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3A
Farmer's Walk (Weighted)
3
AMRAP
RPE 7
3B
Push Up
3
AMRAP
RPE 10
4A
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
4B
Hammer Curl
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
2 reps
100 reps
78%
78%
1B
Seated Wide-Grip Row (Cable)
4
15 reps
RPE 9
2A
Bench Press (Barbell)
3
10 reps
68%
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3A
Farmer's Walk (Weighted)
3
AMRAP
RPE 7
3B
Push Up
3
AMRAP
RPE 10
4A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
4B
Hammer Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
2 reps
100 reps
80%
80%
1B
Seated Wide-Grip Row (Cable)
4
15 reps
RPE 9
2A
Bench Press (Barbell)
3
10 reps
70%
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3A
Farmer's Walk (Weighted)
3
AMRAP
RPE 7
3B
Push Up
3
AMRAP
RPE 10
4A
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
4B
Hammer Curl
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3A
Kettlebell Clean & Press
2
15-20 reps
RPE 9
3B
Burpee
2
AMRAP
RPE 10
4
Suitcase Carry
2
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
78%
2
Hip Thrust (Barbell)
4
10 reps
RPE 7
3A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
3B
Burpee
3
AMRAP
RPE 10
4
Suitcase Carry
3
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Hip Thrust (Barbell)
4
10 reps
RPE 7
3A
Kettlebell Clean & Press
4
15-20 reps
RPE 9
3B
Burpee
4
AMRAP
RPE 10
4
Suitcase Carry
3
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
3B
Burpee
3
AMRAP
RPE 10
4
Suitcase Carry
3
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
1B
500m Row
2
RPE 6
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Push Up
2
AMRAP
RPE 10
3A
Dip (Weighted)
2
12-15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
1B
500m Row
2
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Push Up
3
AMRAP
RPE 10
3A
Dip (Weighted)
3
12-15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
500m Row
3
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Push Up
3
AMRAP
RPE 10
3A
Dip (Weighted)
3
12-15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
1B
500m Row
4
2 mins
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Push Up
3
AMRAP
RPE 10
3A
Dip (Weighted)
3
12-15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Paused)4 Sets
7 Reps
67%
1B
Lat Pulldown4 Sets
15 Reps
@9
2A
Arnold Press2 Sets
15 Reps
@9
2B
Push Up2 Sets
AMRAP
@10
3A
Pendlay Row2 Sets
15 Reps
@9
3B
Dip (Weighted)2 Sets
10-15 Reps
@10
4A
Chin-Up (Bodyweight)2 Sets
AMRAP
@10
4B
Cable Crunch2 Sets
20-25 Reps
@10
Day 2
1A
Kettlebell Swing4 Sets
25 Reps
@6
1B
Goblet Squat4 Sets
25 Reps
@6
2
Deadlift (Barbell)4 Sets
7 Reps
67%
3
Front Squat (Barbell)6 Sets
2 Reps
55%
4A
Turkish Get Up4 Sets
5 Reps
@8
4B
Box Jump4 Sets
5 Reps
-
Day 3
1A
Overhead Press (Barbell)3 Sets
1 Set
2 Reps
100 Reps
70%
70%
1B
Seated Wide-Grip Row (Cable)4 Sets
15 Reps
@9
2A
Bench Press (Barbell)3 Sets
10 Reps
63%
2B
Lateral Raise (Dumbbell)3 Sets
15 Reps
@9
3A
Farmer's Walk (Weighted)2 Sets
AMRAP
@7
3B
Push Up2 Sets
AMRAP
@10
4A
Tricep Rope Push Down (Cable)3 Sets
15 Reps
@9
4B
Hammer Curl3 Sets
15 Reps
@9
Day 4
1
Squat (Barbell)3 Sets
5 Reps
75%
2
Hip Thrust (Barbell)3 Sets
10 Reps
@7
3A
Kettlebell Clean & Press2 Sets
15-20 Reps
@9
3B
Burpee2 Sets
AMRAP
@10
4
Suitcase Carry2 Sets
@7
5
Bulgarian Split Squat (Dumbbell)3 Sets
12-15 Reps
@9
Day 5
1A
Incline Bench Press (Barbell)2 Sets
6-8 Reps
@9
1B
500m Row2 Sets
@6
2A
Pull-Up (Bodyweight)2 Sets
AMRAP
@10
2B
Push Up2 Sets
AMRAP
@10
3A
Dip (Weighted)2 Sets
12-15 Reps
@10
3B
Bicep Curl (EZ Bar)2 Sets
12-15 Reps
@10