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Modified Saitama Workout Routine

by Alejandro F.
21 athletes joined

Program Description

Modified Saitama Routine in order to Maximize Gains without Tendonitis Note: This routine should be performed every other day with no more than one rest day in between workouts cycling from the two workouts provided

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Mar 12, 2024 07:14
  • Last Edited
    Jun 18, 2025 08:46

Summary

Unleash your strength with the Modified Saitama Workout Routine, a focused 1-week program designed for those looking to maximize their gains in just two days a week. This bodyweight and dumbbell routine emphasizes compound movements like Pull-Ups and Dumbbell Shoulder Presses, targeting key muscle groups for a balanced workout. With a mix of supersets and high-rep exercises, you'll build muscle endurance and explosive power. Perfect for at-home training, this program is your ticket to achieving a stronger, more defined physique.
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
-
2
Ring Push-up
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Diamond Push-up
3
12-15 reps
-
5A
Jumping Lunge
3
12-15 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
6B
Decline Crunch (Weighted)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
2
Chin-Up (Bodyweight)
3
10-12 reps
-
3
Shrug (Dumbbell)
3
12-15 reps
-
4
Ring Row
3
10-12 reps
-
5A
Goblet Squat
3
10-12 reps
-
5B
Bicycle Crunches
3
12-15 reps
-
6A
Forearm Roller
3
10-12 reps
-
6B
Decline Crunch (Weighted)
3
12-15 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Pull-Up (Bodyweight)
4 Sets
10-12 Reps
-
2
Ring Push-up
3 Sets
12-15 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
4
Diamond Push-up
3 Sets
12-15 Reps
-
5A
Jumping Lunge
3 Sets
12-15 Reps
-
5B
Neck Curl
3 Sets
12-15 Reps
-
6A
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
6B
Decline Crunch (Weighted)
3 Sets
12-15 Reps
-
Day 2
1
Standing Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
2
Chin-Up (Bodyweight)
3 Sets
10-12 Reps
-
3
Shrug (Dumbbell)
3 Sets
12-15 Reps
-
4
Ring Row
3 Sets
10-12 Reps
-
5A
Goblet Squat
3 Sets
10-12 Reps
-
5B
Bicycle Crunches
3 Sets
12-15 Reps
-
6A
Forearm Roller
3 Sets
10-12 Reps
-
6B
Decline Crunch (Weighted)
3 Sets
12-15 Reps
-