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Saiyan- Home Movements
by Cameron J O’Neal
7 athletes joined
Program Description
My own program for my own use, not intend for others but still out there
Program Overview
Level
Intermediate, Novice, Beginner, 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
Jul 08, 2024 06:45
down_app
Week 1
1 / 12 Weeks
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 6
1A
Walk
1 Set
AMRAP
@10
1B
Run
1 Set
AMRAP
@10
Day 7
1A
Walk
1 Set
AMRAP
@10
1B
Run
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