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Lord (Bodyweight/Lifting) (Tarnished Inspired Lift)
by Cameron J O’Neal
6 athletes joined
Program Description
My own program for my own use, not intend for others but still out there The program is not necessarily based of the tarnished from Elden ring but just a program to do at home and quick, I just couldn’t think of another character to base it off of
Program Overview
Level
Intermediate, Advanced
Goal
Muscle & Sculpting, Athletics, Bodyweight Fitness
Equipment
At Home
Program Length
12 weeks
Time Per Workout
40 minutes
Created
May 20, 2024 01:23
Last Edited
Jun 15, 2024 02:27
down_app
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
@8
2
French Press
3 Sets
8-10 Reps
@9
3
Push Up
4 Sets
40 Reps
@8.5
4
Bent Over Row (Dumbbell)
3 Sets
12-16 Reps
@9
5
Lunge (Kettlebell)
1 Set
AMRAP
@9-10
Day 2
1
Hammer Curl
3 Sets
10-15 Reps
@8.5
2
Push Up
4 Sets
40 Reps
@9
3
Upright Row (Dumbbell)
3 Sets
10-18 Reps
@9.5
4
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8.5
2
Lunge (Kettlebell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9.5
4
Arnold Press
3 Sets
8-10 Reps
@9
5
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 4
1
Push Up
4 Sets
40 Reps
@9
2
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5
3
French Press
3 Sets
8-12 Reps
@9
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Lunge (Kettlebell)
1 Set
AMRAP
@10
2
Romanian Deadlift (Dumbbell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9
4
Wide Grip Pull-Up
1 Set
AMRAP
@9.5
5
Standing Calf Raise
1 Set
AMRAP
@10
Day 1
1
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
@8
2
French Press
3 Sets
8-10 Reps
@9
3
Push Up
4 Sets
40 Reps
@8.5
4
Bent Over Row (Dumbbell)
3 Sets
12-16 Reps
@9
5
Lunge (Kettlebell)
1 Set
AMRAP
@9-10
Day 2
1
Hammer Curl
3 Sets
10-15 Reps
@8.5
2
Push Up
4 Sets
40 Reps
@9
3
Upright Row (Dumbbell)
3 Sets
10-18 Reps
@9.5
4
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8.5
2
Lunge (Kettlebell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9.5
4
Arnold Press
3 Sets
8-10 Reps
@9
5
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 4
1
Push Up
4 Sets
40 Reps
@9
2
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5
3
French Press
3 Sets
8-12 Reps
@9
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Lunge (Kettlebell)
1 Set
AMRAP
@10
2
Romanian Deadlift (Dumbbell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9
4
Wide Grip Pull-Up
1 Set
AMRAP
@9.5
5
Standing Calf Raise
1 Set
AMRAP
@10
Day 1
1
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
@8
2
French Press
3 Sets
8-10 Reps
@9
3
Push Up
4 Sets
40 Reps
@8.5
4
Bent Over Row (Dumbbell)
3 Sets
12-16 Reps
@9
5
Lunge (Kettlebell)
1 Set
AMRAP
@9-10
Day 2
1
Hammer Curl
3 Sets
10-15 Reps
@8.5
2
Push Up
4 Sets
40 Reps
@9
3
Upright Row (Dumbbell)
3 Sets
10-18 Reps
@9.5
4
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8.5
2
Lunge (Kettlebell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9.5
4
Arnold Press
3 Sets
8-10 Reps
@9
5
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 4
1
Push Up
4 Sets
40 Reps
@9
2
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5
3
French Press
3 Sets
8-12 Reps
@9
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Lunge (Kettlebell)
1 Set
AMRAP
@10
2
Romanian Deadlift (Dumbbell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9
4
Wide Grip Pull-Up
1 Set
AMRAP
@9.5
5
Standing Calf Raise
1 Set
AMRAP
@10
Day 1
1
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
@8
2
French Press
3 Sets
8-10 Reps
@9
3
Push Up
4 Sets
40 Reps
@8.5
4
Bent Over Row (Dumbbell)
3 Sets
12-16 Reps
@9
5
Lunge (Kettlebell)
1 Set
AMRAP
@9-10
Day 2
1
Hammer Curl
3 Sets
10-15 Reps
@8.5
2
Push Up
4 Sets
40 Reps
@9
3
Upright Row (Dumbbell)
3 Sets
10-18 Reps
@9.5
4
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8.5
2
Lunge (Kettlebell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9.5
4
Arnold Press
3 Sets
8-10 Reps
@9
5
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 4
1
Push Up
4 Sets
40 Reps
@9
2
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5
3
French Press
3 Sets
8-12 Reps
@9
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Lunge (Kettlebell)
1 Set
AMRAP
@10
2
Romanian Deadlift (Dumbbell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9
4
Wide Grip Pull-Up
1 Set
AMRAP
@9.5
5
Standing Calf Raise
1 Set
AMRAP
@10
Day 1
1
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
@8
2
French Press
3 Sets
8-10 Reps
@9
3
Push Up
4 Sets
40 Reps
@8.5
4
Bent Over Row (Dumbbell)
3 Sets
12-16 Reps
@9
5
Lunge (Kettlebell)
1 Set
AMRAP
@9-10
Day 2
1
Hammer Curl
3 Sets
10-15 Reps
@8.5
2
Push Up
4 Sets
40 Reps
@9
3
Upright Row (Dumbbell)
3 Sets
10-18 Reps
@9.5
4
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8.5
2
Lunge (Kettlebell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9.5
4
Arnold Press
3 Sets
8-10 Reps
@9
5
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 4
1
Push Up
4 Sets
40 Reps
@9
2
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5
3
French Press
3 Sets
8-12 Reps
@9
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Lunge (Kettlebell)
1 Set
AMRAP
@10
2
Romanian Deadlift (Dumbbell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9
4
Wide Grip Pull-Up
1 Set
AMRAP
@9.5
5
Standing Calf Raise
1 Set
AMRAP
@10
Day 1
1
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
@8
2
French Press
3 Sets
8-10 Reps
@9
3
Push Up
4 Sets
40 Reps
@8.5
4
Bent Over Row (Dumbbell)
3 Sets
12-16 Reps
@9
5
Lunge (Kettlebell)
1 Set
AMRAP
@9-10
Day 2
1
Hammer Curl
3 Sets
10-15 Reps
@8.5
2
Push Up
4 Sets
40 Reps
@9
3
Upright Row (Dumbbell)
3 Sets
10-18 Reps
@9.5
4
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8.5
2
Lunge (Kettlebell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9.5
4
Arnold Press
3 Sets
8-10 Reps
@9
5
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 4
1
Push Up
4 Sets
40 Reps
@9
2
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5
3
French Press
3 Sets
8-12 Reps
@9
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Lunge (Kettlebell)
1 Set
AMRAP
@10
2
Romanian Deadlift (Dumbbell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9
4
Wide Grip Pull-Up
1 Set
AMRAP
@9.5
5
Standing Calf Raise
1 Set
AMRAP
@10
Day 1
1
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
@8
2
French Press
3 Sets
8-10 Reps
@9
3
Push Up
4 Sets
40 Reps
@8.5
4
Bent Over Row (Dumbbell)
3 Sets
12-16 Reps
@9
5
Lunge (Kettlebell)
1 Set
AMRAP
@9-10
Day 2
1
Hammer Curl
3 Sets
10-15 Reps
@8.5
2
Push Up
4 Sets
40 Reps
@9
3
Upright Row (Dumbbell)
3 Sets
10-18 Reps
@9.5
4
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8.5
2
Lunge (Kettlebell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9.5
4
Arnold Press
3 Sets
8-10 Reps
@9
5
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 4
1
Push Up
4 Sets
40 Reps
@9
2
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5
3
French Press
3 Sets
8-12 Reps
@9
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Lunge (Kettlebell)
1 Set
AMRAP
@10
2
Romanian Deadlift (Dumbbell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9
4
Wide Grip Pull-Up
1 Set
AMRAP
@9.5
5
Standing Calf Raise
1 Set
AMRAP
@10
Day 1
1
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
@8
2
French Press
3 Sets
8-10 Reps
@9
3
Push Up
4 Sets
40 Reps
@8.5
4
Bent Over Row (Dumbbell)
3 Sets
12-16 Reps
@9
5
Lunge (Kettlebell)
1 Set
AMRAP
@9-10
Day 2
1
Hammer Curl
3 Sets
10-15 Reps
@8.5
2
Push Up
4 Sets
40 Reps
@9
3
Upright Row (Dumbbell)
3 Sets
10-18 Reps
@9.5
4
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8.5
2
Lunge (Kettlebell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9.5
4
Arnold Press
3 Sets
8-10 Reps
@9
5
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 4
1
Push Up
4 Sets
40 Reps
@9
2
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5
3
French Press
3 Sets
8-12 Reps
@9
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Lunge (Kettlebell)
1 Set
AMRAP
@10
2
Romanian Deadlift (Dumbbell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9
4
Wide Grip Pull-Up
1 Set
AMRAP
@9.5
5
Standing Calf Raise
1 Set
AMRAP
@10
Day 1
1
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
@8
2
French Press
3 Sets
8-10 Reps
@9
3
Push Up
4 Sets
40 Reps
@8.5
4
Bent Over Row (Dumbbell)
3 Sets
12-16 Reps
@9
5
Lunge (Kettlebell)
1 Set
AMRAP
@9-10
Day 2
1
Hammer Curl
3 Sets
10-15 Reps
@8.5
2
Push Up
4 Sets
40 Reps
@9
3
Upright Row (Dumbbell)
3 Sets
10-18 Reps
@9.5
4
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8.5
2
Lunge (Kettlebell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9.5
4
Arnold Press
3 Sets
8-10 Reps
@9
5
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 4
1
Push Up
4 Sets
40 Reps
@9
2
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5
3
French Press
3 Sets
8-12 Reps
@9
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Lunge (Kettlebell)
1 Set
AMRAP
@10
2
Romanian Deadlift (Dumbbell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9
4
Wide Grip Pull-Up
1 Set
AMRAP
@9.5
5
Standing Calf Raise
1 Set
AMRAP
@10
Day 1
1
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
@8
2
French Press
3 Sets
8-10 Reps
@9
3
Push Up
4 Sets
40 Reps
@8.5
4
Bent Over Row (Dumbbell)
3 Sets
12-16 Reps
@9
5
Lunge (Kettlebell)
1 Set
AMRAP
@9-10
Day 2
1
Hammer Curl
3 Sets
10-15 Reps
@8.5
2
Push Up
4 Sets
40 Reps
@9
3
Upright Row (Dumbbell)
3 Sets
10-18 Reps
@9.5
4
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8.5
2
Lunge (Kettlebell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9.5
4
Arnold Press
3 Sets
8-10 Reps
@9
5
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 4
1
Push Up
4 Sets
40 Reps
@9
2
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5
3
French Press
3 Sets
8-12 Reps
@9
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Lunge (Kettlebell)
1 Set
AMRAP
@10
2
Romanian Deadlift (Dumbbell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9
4
Wide Grip Pull-Up
1 Set
AMRAP
@9.5
5
Standing Calf Raise
1 Set
AMRAP
@10
Day 1
1
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
@8
2
French Press
3 Sets
8-10 Reps
@9
3
Push Up
4 Sets
40 Reps
@8.5
4
Bent Over Row (Dumbbell)
3 Sets
12-16 Reps
@9
5
Lunge (Kettlebell)
1 Set
AMRAP
@9-10
Day 2
1
Hammer Curl
3 Sets
10-15 Reps
@8.5
2
Push Up
4 Sets
40 Reps
@9
3
Upright Row (Dumbbell)
3 Sets
10-18 Reps
@9.5
4
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8.5
2
Lunge (Kettlebell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9.5
4
Arnold Press
3 Sets
8-10 Reps
@9
5
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 4
1
Push Up
4 Sets
40 Reps
@9
2
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5
3
French Press
3 Sets
8-12 Reps
@9
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Lunge (Kettlebell)
1 Set
AMRAP
@10
2
Romanian Deadlift (Dumbbell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9
4
Wide Grip Pull-Up
1 Set
AMRAP
@9.5
5
Standing Calf Raise
1 Set
AMRAP
@10
Day 1
1
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
@8
2
French Press
3 Sets
8-10 Reps
@9
3
Push Up
4 Sets
40 Reps
@8.5
4
Bent Over Row (Dumbbell)
3 Sets
12-16 Reps
@9
5
Lunge (Kettlebell)
1 Set
AMRAP
@9-10
Day 2
1
Hammer Curl
3 Sets
10-15 Reps
@8.5
2
Push Up
4 Sets
40 Reps
@9
3
Upright Row (Dumbbell)
3 Sets
10-18 Reps
@9.5
4
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8.5
2
Lunge (Kettlebell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9.5
4
Arnold Press
3 Sets
8-10 Reps
@9
5
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 4
1
Push Up
4 Sets
40 Reps
@9
2
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5
3
French Press
3 Sets
8-12 Reps
@9
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Lunge (Kettlebell)
1 Set
AMRAP
@10
2
Romanian Deadlift (Dumbbell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9
4
Wide Grip Pull-Up
1 Set
AMRAP
@9.5
5
Standing Calf Raise
1 Set
AMRAP
@10