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James Bond Workout

by Mike Maykish
4 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
    Jul 10, 2024 09:24
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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
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