logo
Minimalistic way to be an absolute unit
by null
11 athletes joined
Program Description
To become strong and athletic an absolute animal as simply as possible
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Athletics, Powerbuilding, Bodyweight Fitness, Olympic Weightlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 25, 2024 02:39
Last Edited
Jun 02, 2024 09:46
down_app
Week 1
1 / 4 Weeks
Day 1
1
Wide Grip Pull-Up
3 Sets
8 Reps
@8
2
Push Up (Weighted)
3 Sets
8 Reps
@8
3
Knee Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
4
Forward Jump
3 Sets
3 Reps
@8.5
5
100m Sprint
3 Sets
1 Reps
@10
Day 2
1
Zercher Squat (Barbell)
3 Sets
8 Reps
@8.5
2
Good Morning
3 Sets
5 Reps
@8
3
Box Jump
3 Sets
3 Reps
@9
4
Light Jog
1 Set
20 mins
@6
Day 3
1
Stretching
1 Set
45 mins
Day 4
1
Dip (Weighted)
3 Sets
8 Reps
@7.5
2
Chin-Up (Weighted)
3 Sets
8 Reps
@8
3
Hanging Leg Raise
3 Sets
12 Reps
@7.5
4
400m Sprint
2 Sets
1 Reps
@10
Day 5
1
Front Squat (Barbell)
5 Sets
5 Reps
@8
2
Power Clean
4 Sets
3 Reps
@9
3
Superman
3 Sets
10 Reps
@6.5
4
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9
Day 1
1
Wide Grip Pull-Up
3 Sets
8 Reps
@8
2
Push Up (Weighted)
3 Sets
8 Reps
@8
3
Knee Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
4
Forward Jump
3 Sets
3 Reps
@8.5
5
100m Sprint
3 Sets
1 Reps
@10
Day 2
1
Zercher Squat (Barbell)
3 Sets
8 Reps
@8.5
2
Good Morning
3 Sets
5 Reps
@8
3
Box Jump
3 Sets
3 Reps
@9
4
Light Jog
1 Set
20 mins
@6
Day 3
1
Stretching
1 Set
45 mins
Day 4
1
Dip (Weighted)
3 Sets
8 Reps
@7.5
2
Chin-Up (Weighted)
3 Sets
8 Reps
@8
3
Hanging Leg Raise
3 Sets
12 Reps
@7.5
4
400m Sprint
2 Sets
1 Reps
@10
Day 5
1
Front Squat (Barbell)
5 Sets
5 Reps
@8
2
Power Clean
4 Sets
3 Reps
@9
3
Superman
3 Sets
10 Reps
@6.5
4
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9
Day 1
1
Wide Grip Pull-Up
3 Sets
8 Reps
@8
2
Push Up (Weighted)
3 Sets
8 Reps
@8
3
Knee Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
4
Forward Jump
3 Sets
3 Reps
@8.5
5
100m Sprint
3 Sets
1 Reps
@10
Day 2
1
Zercher Squat (Barbell)
3 Sets
8 Reps
@8.5
2
Good Morning
3 Sets
5 Reps
@8
3
Box Jump
3 Sets
3 Reps
@9
4
Light Jog
1 Set
20 mins
@6
Day 3
1
Stretching
1 Set
45 mins
Day 4
1
Dip (Weighted)
3 Sets
8 Reps
@7.5
2
Chin-Up (Weighted)
3 Sets
8 Reps
@8
3
Hanging Leg Raise
3 Sets
12 Reps
@7.5
4
400m Sprint
2 Sets
1 Reps
@10
Day 5
1
Front Squat (Barbell)
5 Sets
5 Reps
@8
2
Power Clean
4 Sets
3 Reps
@9
3
Superman
3 Sets
10 Reps
@6.5
4
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9
Day 1
1
Wide Grip Pull-Up
3 Sets
8 Reps
@8
2
Push Up (Weighted)
3 Sets
8 Reps
@8
3
Knee Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
4
Forward Jump
3 Sets
3 Reps
@8.5
5
100m Sprint
3 Sets
1 Reps
@10
Day 2
1
Zercher Squat (Barbell)
3 Sets
8 Reps
@8.5
2
Good Morning
3 Sets
5 Reps
@8
3
Box Jump
3 Sets
3 Reps
@9
4
Light Jog
1 Set
20 mins
@6
Day 3
1
Stretching
1 Set
45 mins
Day 4
1
Dip (Weighted)
3 Sets
8 Reps
@7.5
2
Chin-Up (Weighted)
3 Sets
8 Reps
@8
3
Hanging Leg Raise
3 Sets
12 Reps
@7.5
4
400m Sprint
2 Sets
1 Reps
@10
Day 5
1
Front Squat (Barbell)
5 Sets
5 Reps
@8
2
Power Clean
4 Sets
3 Reps
@9
3
Superman
3 Sets
10 Reps
@6.5
4
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9