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Iron Frog

by Colby Moore
3 athletes joined

Program Description

If you ain't first, you're last.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 12, 2024 07:23
  • Last Edited
    Jun 25, 2025 04:39

Summary

Unleash your strength with the Iron Frog program, a comprehensive 12-week journey designed for dedicated lifters. Training seven days a week, this program focuses on building muscle and enhancing endurance through a mix of bodyweight and barbell exercises, including the Bench Press and Hanging Leg Raise. Each session targets specific muscle groups, ensuring balanced development while optional conditioning days keep your cardiovascular fitness in check. Get ready to transform your physique and push your limits!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
8-12 reps
-
6
Bench Press (Close Grip)
1
8-12 reps
-
7
Spoto Press
1
8-12 reps
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Close Grip)
1
8-12 reps
-
7
Spoto Press
1
8-12 reps
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Close Grip)
1
8-12 reps
-
7
Spoto Press
1
8-12 reps
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Close Grip)
1
8-12 reps
-
7
Spoto Press
1
8-12 reps
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Incline Bench Press (Barbell)
1
8-10 reps
-
4
Bench Press (Wide Grip)
1
10-12 reps
-
5
Bench Press (Close Grip)
1
8-12 reps
-
6
Spoto Press
1
8-12 reps
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Close Grip)
1
8-12 reps
-
7
Spoto Press
1
1
8-10 reps
10-12 reps
-
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Close Grip)
1
8-12 reps
-
7
Spoto Press
1
1
8-10 reps
10-12 reps
-
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Close Grip)
1
8-12 reps
-
7
Spoto Press
1
1
8-10 reps
10-12 reps
-
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Close Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Spoto Press
1
1
8-10 reps
10-12 reps
-
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Incline Bench Press (Barbell)
1
8-10 reps
-
4
Bench Press (Wide Grip)
1
10-12 reps
-
5
Bench Press (Close Grip)
1
8-12 reps
-
6
Spoto Press
1
8-12 reps
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Close Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Spoto Press
1
1
8-10 reps
10-12 reps
-
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Bench Press (Barbell)
1
1
1
3-4 reps
4-6 reps
6-8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Close Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Spoto Press
1
1
8-10 reps
10-12 reps
-
-
8
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
4-6 reps
-
7
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
8
Kroc Row
1
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
4-6 reps
-
7
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
8
Kroc Row
1
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
4-6 reps
-
7
Barbell Row
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
8
Kroc Row
1
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
4-6 reps
-
7
Barbell Row
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
8
Kroc Row
1
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Romanian Deadlift (Barbell)
1
6-8 reps
-
6
Kroc Row
1
AMRAP
-
7
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
4-6 reps
-
7
Barbell Row
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
8
Kroc Row
1
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
7
Barbell Row
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
8
Kroc Row
1
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
7
Barbell Row
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
8
Kroc Row
1
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
7
Barbell Row
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
8
Kroc Row
1
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Romanian Deadlift (Barbell)
1
6-8 reps
-
6
Kroc Row
1
AMRAP
-
7
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
7
Barbell Row
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
8
Kroc Row
2
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Good Morning
1
8-12 reps
-
5
Deadlift (Barbell)
1
1
3-4 reps
4-6 reps
-
-
6
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
7
Barbell Row
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
8
Kroc Row
2
AMRAP
-
9
Inverted Row
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
1
AMRAP
-
4
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
5
Zercher Squat (Barbell)
1
1
6-8 reps
8-10 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
1
AMRAP
-
8
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
2
AMRAP
-
4
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
5
Zercher Squat (Barbell)
1
1
4-6 reps
6-8 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
1
AMRAP
-
8
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
2
AMRAP
-
4
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
5
Zercher Squat (Barbell)
1
1
4-6 reps
6-8 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
1
AMRAP
-
8
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
2
AMRAP
-
4
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
5
Zercher Squat (Barbell)
1
1
4-6 reps
6-8 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
1
AMRAP
-
8
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
1
AMRAP
-
4
Squat (Barbell)
1
8-10 reps
-
5
Zercher Squat (Barbell)
1
6-8 reps
-
6
Leg Extension
1
AMRAP
-
7
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
2
AMRAP
-
4
Squat (Barbell)
1
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
-
5
Zercher Squat (Barbell)
1
1
4-6 reps
6-8 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
2
AMRAP
-
8
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
2
AMRAP
-
4
Squat (Barbell)
1
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
-
5
Zercher Squat (Barbell)
1
1
4-6 reps
6-8 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
2
AMRAP
-
8
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
2
AMRAP
-
4
Squat (Barbell)
1
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
-
5
Zercher Squat (Barbell)
1
1
4-6 reps
6-8 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
2
AMRAP
-
8
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
2
AMRAP
-
4
Squat (Barbell)
1
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
-
5
Zercher Squat (Barbell)
1
1
4-6 reps
6-8 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
2
AMRAP
-
8
Calf Raise (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
1
AMRAP
-
4
Squat (Barbell)
1
8-10 reps
-
5
Zercher Squat (Barbell)
1
6-8 reps
-
6
Leg Extension
1
AMRAP
-
7
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
2
AMRAP
-
4
Squat (Barbell)
1
1
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
12-15 reps
15-20 reps
-
-
-
-
-
-
5
Zercher Squat (Barbell)
1
1
4-6 reps
6-8 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
2
AMRAP
-
8
Calf Raise (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Lying Leg Curl
2
AMRAP
-
4
Squat (Barbell)
1
1
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
12-15 reps
15-20 reps
-
-
-
-
-
-
5
Zercher Squat (Barbell)
1
1
4-6 reps
6-8 reps
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
2
AMRAP
-
8
Calf Raise (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
8-12 reps
-
6
Upright Row (Barbell)
1
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
8-12 reps
-
6
Upright Row (Barbell)
1
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Upright Row (Barbell)
1
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Upright Row (Barbell)
1
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
8-10 reps
-
4
Behind-the-Neck Push Press
1
10-12 reps
-
5
Military Press (Barbell)
1
10-12 reps
-
6
Shrug (Barbell)
1
AMRAP
-
7
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Upright Row (Barbell)
1
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Upright Row (Barbell)
1
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Upright Row (Barbell)
1
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Upright Row (Barbell)
1
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
8-10 reps
-
4
Behind-the-Neck Push Press
1
10-12 reps
-
5
Military Press (Barbell)
1
10-12 reps
-
6
Shrug (Barbell)
1
AMRAP
-
7
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Upright Row (Barbell)
2
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Push Press (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Behind-the-Neck Push Press
1
1
8-10 reps
10-12 reps
-
-
5
Military Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Upright Row (Barbell)
2
AMRAP
-
7
Shrug (Barbell)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
8-10 reps
10-12 reps
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
1
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
1
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
8-10 reps
10-12 reps
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
1
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
1
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
8-10 reps
10-12 reps
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
1
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
1
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
1
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
1
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
12-15 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
1
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
1
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
1
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
1
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
1
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
2
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
1
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
2
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
12-15 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
1
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
2
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Dead Hang
1
1 mins
-
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
JM Press
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
21s (EZ Bar)
1
21 reps
-
9
French Press
2
AMRAP
-
10
Hammer Curl
1
AMRAP
-
11
Tricep Kickback
2
AMRAP
-
12A
Wrist Curls
1
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Hanging Leg Raise
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Burpee
1
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Hanging Leg Raise
1 Set
AMRAP
-
2
Dead Hang
1 Set
1 mins
-
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
4-6 Reps
6-8 Reps
-
-
-
4
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
5
Bench Press (Wide Grip)
1 Set
8-12 Reps
-
6
Bench Press (Close Grip)
1 Set
8-12 Reps
-
7
Spoto Press
1 Set
8-12 Reps
-
8
Push Up
1 Set
AMRAP
-
Day 6
1
Run
1 Set
15 mins
-
2
Hanging Leg Raise
1 Set
AMRAP
-
3
Dead Hang
1 Set
1 mins
-
4
Burpee
1 Set
AMRAP
-
Day 7
1
Run
1 Set
15 mins
-
2
Hanging Leg Raise
1 Set
AMRAP
-
3
Dead Hang
1 Set
1 mins
-
4
Burpee
1 Set
AMRAP
-
Day 5
1
Hanging Leg Raise
1 Set
AMRAP
-
2
Dead Hang
1 Set
1 mins
-
3
Chin-Up (Bodyweight)
1 Set
AMRAP
-
4
Dip (Bodyweight)
1 Set
AMRAP
-
5
JM Press
1 Set
AMRAP
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
7
Reverse Bicep Curl (EZ Bar)
1 Set
AMRAP
-
8
21s (EZ Bar)
1 Set
21 Reps
-
9
French Press
1 Set
AMRAP
-
10
Hammer Curl
1 Set
AMRAP
-
11
Tricep Kickback
1 Set
AMRAP
-
12A
Wrist Curls
1 Set
AMRAP
-
12B
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
-
Day 2
1
Hanging Leg Raise
1 Set
AMRAP
-
2
Dead Hang
1 Set
1 mins
-
3
Pull-Up (Bodyweight)
1 Set
AMRAP
-
4
Good Morning
1 Set
8-12 Reps
-
5
Deadlift (Barbell)
1 Set
1 Set
3-4 Reps
4-6 Reps
-
-
6
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
-
7
Barbell Row
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
8
Kroc Row
1 Set
AMRAP
-
9
Inverted Row
1 Set
AMRAP
-
Day 3
1
Hanging Leg Raise
1 Set
AMRAP
-
2
Dead Hang
1 Set
1 mins
-
3
Lying Leg Curl
1 Set
AMRAP
-
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
-
5
Zercher Squat (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
6
Walking Lunge (Dumbbell)
1 Set
AMRAP
-
7
Leg Extension
1 Set
AMRAP
-
8
Calf Raise (Bodyweight)
1 Set
AMRAP
-
Day 4
1
Hanging Leg Raise
1 Set
AMRAP
-
2
Dead Hang
1 Set
1 mins
-
3
Push Press (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
4
Behind-the-Neck Push Press
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
5
Military Press (Barbell)
1 Set
8-12 Reps
-
6
Upright Row (Barbell)
1 Set
AMRAP
-
7
Shrug (Barbell)
2 Sets
AMRAP
-
8
Pike Push Up
1 Set
AMRAP
-