Obsessed (Hybrid calisthenics program) | Workout Programs | Boostcamp App |

Obsessed (Hybrid calisthenics program)

by Shaarr

9 athletes joined

Program Description

Weighted calisthenics and weights hypertrophy program for bigger arms, back and shoulders.

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

120 minutes

Created

Apr 20, 2024 08:11

Last Edited

Jul 18, 2024 02:18

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Day 1

1A

Pull-Up (Weighted)

3 Sets

6-10 Reps

@10

1B

Abs Crunch (Weighted)

3 Sets

8-12 Reps

@10

2A

Pull-Up (Bodyweight)

2 Sets

AMRAP

@10

2B

Single Arm Pushdown

2 Sets

6-10 Reps

@10

3A

Ring Push Up

3 Sets

AMRAP

@10

3B

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

@10

4A

Preacher Curl (Barbell)

2 Sets

7-10 Reps

@10

4B

Leg Curl

2 Sets

10-15 Reps

@10

5A

Hack Squat

2 Sets

6-8 Reps

@10

5B

Neck Extension

3 Sets

15-20 Reps

@10

Day 2

1A

Romanian Deadlift (Barbell)

2 Sets

6-10 Reps

@10

1B

Neck Curl

3 Sets

15-20 Reps

@10

2A

Squat (Smith Machine)

2 Sets

8-12 Reps

@10

2B

Standing Calf Raise

3 Sets

10-15 Reps

@10

3

Walking Lunge (Dumbbell)

1 Set

20-30 Reps

@10

4A

Chest expander vertical pull-apart

3 Sets

5-15 Reps

@10

4B

Inverted Row

3 Sets

AMRAP

@10

5A

Dumbbell Bench Pullover

3 Sets

8-12 Reps

@10

5B

Wrist Curls

3 Sets

10-15 Reps

@10

Day 3

1A

Dip (Weighted)

2 Sets

6-10 Reps

@10

1B

Reverse Pec Deck

3 Sets

10-15 Reps

@10

2A

Standing Behind Neck Shoulder Press (Barbell)

3 Sets

8-12 Reps

@10

2B

Fat grip chinups

2 Sets

8-12 Reps

@10

3A

Single Arm Pushdown

2 Sets

6-10 Reps

@10

3B

Lateral Raise (Dumbbell)

2 Sets

8-12 Reps

@10

4A

Preacher Curl (Barbell)

2 Sets

7-10 Reps

@10

4B

Abs Crunch (Weighted)

2 Sets

10-15 Reps

@10

5A

Leg Curl

2 Sets

10-15 Reps

@10

5B

Hip Adductor (Machine)

2 Sets

10-15 Reps

@10

Day 4

1A

Romanian Deadlift (Dumbbell)

2 Sets

6-10 Reps

@10

1B

Neck Curl

4 Sets

15-20 Reps

@10

2A

Close Grip Bench Press (Smith Machine)

2 Sets

6-10 Reps

@10

2B

Standing Calf Raise

3 Sets

10-15 Reps

@10

3A

JM Press

2 Sets

8-12 Reps

@10

3B

Lu raises

2 Sets

10-15 Reps

@10

4A

Preacher hammer curl

3 Sets

7-10 Reps

@10

4B

Pullover (EZ Bar)

3 Sets

8-12 Reps

@10

5A

Rear Delt Fly (Dumbbell)

3 Sets

AMRAP

@10

5B

Hanging Leg Raise

3 Sets

8-12 Reps

@10

5C

Wrist Curls

3 Sets

10-15 Reps

@10