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BoostcampPNG

The Dark Knight (Revived at Home)

by Ikram Shopan

Program Description

Enhancing raw strength and endurance while fostering agility and flexibility. This program is a personalized creation, meticulously crafted from my own experiences and tailored to my specific needs. While I am not a professional, I invite anyone interested to explore and adapt this regimen to their own fitness journey

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 09, 2025 09:37
  • Last Edited
    Jun 09, 2025 11:16
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
4
AMRAP
-
2
Jump Rope
1
5-7 mins
-
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
5 reps
RPE 8
5
Pistol Squat
4
5 reps
RPE 9
6
Side Plank with Reach Through
4
5 reps
RPE 9
7
Push Up
10
10 reps
RPE 9
8
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 9
9
Hanging Oblique Knee Raise
3
4 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Stretching
4 Sets
AMRAP
-
2
Jump Rope
1 Set
5-7 mins
-
3
Pull-Up (Bodyweight)
4 Sets
5 Reps
@8
4
Chin-Up (Bodyweight)
4 Sets
5 Reps
@8
5
Pistol Squat
4 Sets
5 Reps
@9
6
Side Plank with Reach Through
4 Sets
5 Reps
@9
7
Push Up
10 Sets
10 Reps
@9
8
Bulgarian Split Squat (Dumbbell)
4 Sets
5 Reps
@9
9
Hanging Oblique Knee Raise
3 Sets
4 Reps
@9
Day 2
1
Stretching
4 Sets
AMRAP
-
2
Jump Rope
1 Set
5-7 mins
-
3
Pull-Up (Bodyweight)
4 Sets
5 Reps
@8
4
Chin-Up (Bodyweight)
4 Sets
5 Reps
@8
5
Pistol Squat
4 Sets
5 Reps
@9
6
Side Plank with Reach Through
4 Sets
5 Reps
@9
7
Push Up
10 Sets
10 Reps
@9
8
Bulgarian Split Squat (Dumbbell)
4 Sets
5 Reps
@9
9
Hanging Oblique Knee Raise
3 Sets
4 Reps
@9
Day 3
1
Stretching
4 Sets
AMRAP
-
2
Jump Rope
1 Set
5-7 mins
-
3
Pull-Up (Bodyweight)
4 Sets
5 Reps
@8
4
Chin-Up (Bodyweight)
4 Sets
5 Reps
@8
5
Pistol Squat
4 Sets
5 Reps
@9
6
Side Plank with Reach Through
4 Sets
5 Reps
@9
7
Push Up
10 Sets
10 Reps
@9
8
Bulgarian Split Squat (Dumbbell)
4 Sets
5 Reps
@9
9
Hanging Oblique Knee Raise
3 Sets
4 Reps
@9