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James Bond Workout
by Mike Maykish
1 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 03, 2024 03:26
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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
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
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
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