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James Bond Workout

by Mike Maykish
8 athletes joined

Program Description

Look like James Bond

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    May 13, 2024 03:31
  • Last Edited
    Jun 25, 2025 10:37

Summary

Unleash your inner secret agent with the James Bond Workout, a dynamic 4-week program designed to sculpt a powerful physique and enhance your athletic performance. Committing to five days a week, you'll engage in a mix of strength circuits and targeted muscle training, featuring exercises like Clean and Press, Pull-Ups, and Incline Bench Press. This program is perfect for those looking to build strength and endurance while channeling their inner spy. Get ready to transform your body and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Chest
13.7%
Triceps
13%
Quadriceps
10%
Front Delts
10%
Glutes
9.8%
Hamstrings
7.3%
Abs
5.9%
Middle Delts
5.9%
Lats
5.7%
Biceps
4.6%
Upper Back
4.6%
Lower Back
3.9%
Olympic
3.4%
Adductors
1.4%
Forearms
0.5%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
10 reps
70%
2
Knee Raise (Captain's Chair)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
70%
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Push Up (Incline)
3
10 reps
-
6
Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
10 reps
70%
2
Knee Raise (Captain's Chair)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
70%
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Push Up (Incline)
3
10 reps
-
6
Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
10 reps
70%
2
Knee Raise (Captain's Chair)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
70%
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Push Up (Incline)
3
10 reps
-
6
Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
10 reps
70%
2
Knee Raise (Captain's Chair)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
70%
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Push Up (Incline)
3
10 reps
-
6
Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
60%
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Push Up (Incline)
4
10 reps
-
4
Incline Chest Fly (Dumbbell)
4
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
60%
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Push Up (Incline)
4
10 reps
-
4
Incline Chest Fly (Dumbbell)
4
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
60%
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Push Up (Incline)
4
10 reps
-
4
Incline Chest Fly (Dumbbell)
4
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
60%
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Push Up (Incline)
4
10 reps
-
4
Incline Chest Fly (Dumbbell)
4
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
60%
2
Stiff Leg Deadlift
4
10 reps
60%
3
Hip Thrust (Barbell)
4
10 reps
60%
4
Lunge (Dumbbell)
4
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
60%
2
Stiff Leg Deadlift
4
10 reps
60%
3
Hip Thrust (Barbell)
4
10 reps
60%
4
Lunge (Dumbbell)
4
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
60%
2
Stiff Leg Deadlift
4
10 reps
60%
3
Hip Thrust (Barbell)
4
10 reps
60%
4
Lunge (Dumbbell)
4
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
60%
2
Stiff Leg Deadlift
4
10 reps
60%
3
Hip Thrust (Barbell)
4
10 reps
60%
4
Lunge (Dumbbell)
4
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
60%
2
Dip (Bodyweight)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
60%
4
Seated Shoulder Press (Dumbbell)
4
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
60%
2
Dip (Bodyweight)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
60%
4
Seated Shoulder Press (Dumbbell)
4
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
60%
2
Dip (Bodyweight)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
60%
4
Seated Shoulder Press (Dumbbell)
4
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
60%
2
Dip (Bodyweight)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
60%
4
Seated Shoulder Press (Dumbbell)
4
10 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
10 reps
70%
2
Knee Raise (Captain's Chair)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
70%
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Push Up (Incline)
3
10 reps
-
6
Dip (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
10 reps
70%
2
Knee Raise (Captain's Chair)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
70%
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Push Up (Incline)
3
10 reps
-
6
Dip (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
10 reps
70%
2
Knee Raise (Captain's Chair)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
70%
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Push Up (Incline)
3
10 reps
-
6
Dip (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
10 reps
70%
2
Knee Raise (Captain's Chair)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
70%
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Push Up (Incline)
3
10 reps
-
6
Dip (Bodyweight)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Clean and Press
3 Sets
10 Reps
70%
2
Knee Raise (Captain's Chair)
3 Sets
10 Reps
-
3
Step-Up (Weighted)
3 Sets
10 Reps
70%
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
5
Push Up (Incline)
3 Sets
10 Reps
-
6
Dip (Bodyweight)
3 Sets
10 Reps
-
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
60%
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
3
Push Up (Incline)
4 Sets
10 Reps
-
4
Incline Chest Fly (Dumbbell)
4 Sets
10 Reps
60%
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
60%
2
Stiff Leg Deadlift
4 Sets
10 Reps
60%
3
Hip Thrust (Barbell)
4 Sets
10 Reps
60%
4
Lunge (Dumbbell)
4 Sets
10 Reps
60%
Day 4
1
Incline Curl (Dumbbell)
4 Sets
10 Reps
60%
2
Dip (Bodyweight)
4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
60%
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
60%
Day 5
1
Clean and Press
3 Sets
10 Reps
70%
2
Knee Raise (Captain's Chair)
3 Sets
10 Reps
-
3
Step-Up (Weighted)
3 Sets
10 Reps
70%
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
5
Push Up (Incline)
3 Sets
10 Reps
-
6
Dip (Bodyweight)
3 Sets
10 Reps
-