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OG Vibez Training Sceduale
by OG V.
1 athletes joined
Program Description
Ready for battle
Program Overview
Level
Intermediate
Goal
Athletics
Equipment
At Home
Program Length
4 weeks
Time Per Workout
90 minutes
Created
May 18, 2024 12:09
Last Edited
May 21, 2024 11:54
down_app
Week 1
1 / 4 Weeks
Day 2
1
Stretching
1 Set
5 mins
2
Jump Rope
1 Set
3 mins
3
Ab Wheel
3 Sets
10 Reps
4
Tempo Deadlift
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
5
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
6
Hay Bailers
3 Sets
15 Reps
7
Landmine Press
3 Sets
15 Reps
8
Dumbell Punch
3 Sets
50 Reps
9
Kettlebell Swing
3 Sets
15 Reps
10
Pull-Up (Bodyweight)
3 Sets
15 Reps
11
Hanging Toes To Bar
3 Sets
10 Reps
12
Punch And Kicks With Resistancebands
1 Set
5 mins
13
Stretching
1 Set
5 mins
Day 3
1
Stretching
1 Set
5 mins
2
Run
1 Set
20 mins
3
Jump Rope
1 Set
5 mins
4
Shadow Kick Boxing
3 Sets
3 mins
5
Pads Work
4 Sets
3 mins
6
Kick pads
4 Sets
3 mins
7
Heavy Bag
4 Sets
3 mins
8
Knees
1 Set
150 Reps
9
Teeps
1 Set
150 Reps
10
Clinching
1 Set
5 mins
11
Sparring
5 Sets
3 mins
12
Sit Up
1 Set
250 Reps
13
Push Up
1 Set
14
Pull-Up (Bodyweight)
1 Set
15
Squat (Bodyweight)
1 Set
16
Stretching
1 Set
5 mins
Day 4
1
Stretching
1 Set
10 mins
2
Jump Rope
1 Set
5 mins
3
Shadow Kick Boxing
1 Set
5 mins
4
Sit Up
5 Sets
50 Reps
5
Plank
1 Set
3 mins
6
Side Plank
2 Sets
1.5 mins
7
Hanging Toes To Bar
3 Sets
10 Reps
8
Wrist Curls
4 Sets
10 Reps
9
Ring Push Up
4 Sets
10 Reps
10
Pull-Up (Bodyweight)
4 Sets
10 Reps
11
Handstand
4 Sets
10 Reps
12
Box Jump
4 Sets
1 Set
15 Reps
13
Dip (Bodyweight)
4 Sets
15 Reps
14
Punches
1 Set
150 Reps
15
Kicks
1 Set
150 Reps
16
Shadow Kick Boxing
1 Set
5 mins
17
Stretching
1 Set
5 mins
Day 1
1
Stretching
1 Set
10 mins
2
Run
1 Set
20 mins
3
Jump Rope
1 Set
5 mins
4
Shadow Kick Boxing
1 Set
5 mins
5
Jabs
1 Set
1 Set
50 Reps
6
Cross
1 Set
50 Reps
7
Left Hook
1 Set
50 Reps
8
Right Hook
1 Set
50 Reps
9
Left Uppercut
1 Set
50 Reps
10
Right Uppercut
1 Set
50 Reps
11
Lowkick
1 Set
12
Lowkick (right)
1 Set
50 Reps
13
Lowkick (left)
1 Set
50 Reps
14
Body Kick (left)
1 Set
50 Reps
15
Bodykick (right)
1 Set
50 Reps
16
Highkicks (both Legs)
1 Set
100 Reps
17
Teeps (Both Legs)
1 Set
100 Reps
18
Push Up
1 Set
3 mins
19
Pull-Up (Bodyweight)
1 Set
3 mins
20
Squat (Bodyweight)
1 Set
21
Sit Up
1 Set
100 Reps
22
Stretching
1 Set
5 mins
Day 5
1
Stretching
1 Set
5 mins
2
Shadow Kick Boxing
1 Set
3 mins
3
Jump Rope
1 Set
2 mins
4
Muay Thai Combinations
10 Sets
3 mins
5
Sparring
5 Sets
2 mins
6
Push Up
1 Set
100 Reps
7
Pull-Up (Bodyweight)
1 Set
50 Reps
8
Squat (Bodyweight)
1 Set
75 Reps
9
Sit Up
1 Set
150 Reps
10
Stretching
1 Set
Day 1
1
Stretching
1 Set
10 mins
2
Run
1 Set
20 mins
3
Jump Rope
1 Set
5 mins
4
Shadow Kick Boxing
1 Set
5 mins
5
Jabs
1 Set
1 Set
50 Reps
6
Cross
1 Set
50 Reps
7
Left Hook
1 Set
50 Reps
8
Right Hook
1 Set
50 Reps
9
Left Uppercut
1 Set
50 Reps
10
Right Uppercut
1 Set
50 Reps
11
Lowkick
1 Set
12
Lowkick (right)
1 Set
50 Reps
13
Lowkick (left)
1 Set
50 Reps
14
Body Kick (left)
1 Set
50 Reps
15
Bodykick (right)
1 Set
50 Reps
16
Highkicks (both Legs)
1 Set
100 Reps
17
Teeps (Both Legs)
1 Set
100 Reps
18
Push Up
1 Set
3 mins
19
Pull-Up (Bodyweight)
1 Set
3 mins
20
Squat (Bodyweight)
1 Set
21
Sit Up
1 Set
100 Reps
22
Stretching
1 Set
5 mins
Day 3
1
Stretching
1 Set
5 mins
2
Run
1 Set
20 mins
3
Jump Rope
1 Set
5 mins
4
Shadow Kick Boxing
3 Sets
3 mins
5
Pads Work
4 Sets
3 mins
6
Kick pads
4 Sets
3 mins
7
Heavy Bag
4 Sets
3 mins
8
Knees
1 Set
150 Reps
9
Teeps
1 Set
150 Reps
10
Clinching
1 Set
5 mins
11
Sparring
5 Sets
3 mins
12
Sit Up
1 Set
250 Reps
13
Push Up
1 Set
14
Pull-Up (Bodyweight)
1 Set
15
Squat (Bodyweight)
1 Set
16
Stretching
1 Set
5 mins
Day 4
1
Stretching
1 Set
10 mins
2
Jump Rope
1 Set
5 mins
3
Shadow Kick Boxing
1 Set
5 mins
4
Sit Up
5 Sets
50 Reps
5
Plank
1 Set
3 mins
6
Side Plank
2 Sets
1.5 mins
7
Hanging Toes To Bar
3 Sets
10 Reps
8
Wrist Curls
4 Sets
10 Reps
9
Ring Push Up
4 Sets
10 Reps
10
Pull-Up (Bodyweight)
4 Sets
10 Reps
11
Handstand
4 Sets
10 Reps
12
Box Jump
4 Sets
1 Set
15 Reps
13
Dip (Bodyweight)
4 Sets
15 Reps
14
Punches
1 Set
150 Reps
15
Kicks
1 Set
150 Reps
16
Shadow Kick Boxing
1 Set
5 mins
17
Stretching
1 Set
5 mins
Day 5
1
Stretching
1 Set
5 mins
2
Shadow Kick Boxing
1 Set
3 mins
3
Jump Rope
1 Set
2 mins
4
Muay Thai Combinations
10 Sets
3 mins
5
Sparring
5 Sets
2 mins
6
Push Up
1 Set
100 Reps
7
Pull-Up (Bodyweight)
1 Set
50 Reps
8
Squat (Bodyweight)
1 Set
75 Reps
9
Sit Up
1 Set
150 Reps
10
Stretching
1 Set
Day 2
1
Stretching
1 Set
5 mins
2
Jump Rope
1 Set
3 mins
3
Ab Wheel
3 Sets
10 Reps
4
Squat (Barbell)
4 Sets
12 Reps
5
Tempo Deadlift
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
6
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
7
Hay Bailers
3 Sets
15 Reps
8
Landmine Press
3 Sets
15 Reps
9
Dumbell Punch
3 Sets
50 Reps
10
Kettlebell Swing
3 Sets
15 Reps
11
Pull-Up (Bodyweight)
3 Sets
15 Reps
12
Hanging Toes To Bar
3 Sets
10 Reps
13
Punch And Kicks With Resistancebands
1 Set
5 mins
14
Stretching
1 Set
5 mins
Day 1
1
Stretching
1 Set
10 mins
2
Run
1 Set
20 mins
3
Jump Rope
1 Set
5 mins
4
Shadow Kick Boxing
1 Set
5 mins
5
Jabs
1 Set
1 Set
50 Reps
6
Cross
1 Set
50 Reps
7
Left Hook
1 Set
50 Reps
8
Right Hook
1 Set
50 Reps
9
Left Uppercut
1 Set
50 Reps
10
Right Uppercut
1 Set
50 Reps
11
Lowkick
1 Set
12
Lowkick (right)
1 Set
50 Reps
13
Lowkick (left)
1 Set
50 Reps
14
Body Kick (left)
1 Set
50 Reps
15
Bodykick (right)
1 Set
50 Reps
16
Highkicks (both Legs)
1 Set
100 Reps
17
Teeps (Both Legs)
1 Set
100 Reps
18
Push Up
1 Set
3 mins
19
Pull-Up (Bodyweight)
1 Set
3 mins
20
Squat (Bodyweight)
1 Set
21
Sit Up
1 Set
100 Reps
22
Stretching
1 Set
5 mins
Day 2
1
Stretching
1 Set
5 mins
2
Jump Rope
1 Set
3 mins
3
Ab Wheel
3 Sets
10 Reps
4
Tempo Deadlift
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
5
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
6
Hay Bailers
3 Sets
15 Reps
7
Landmine Press
3 Sets
15 Reps
8
Dumbell Punch
3 Sets
50 Reps
9
Kettlebell Swing
3 Sets
15 Reps
10
Pull-Up (Bodyweight)
3 Sets
15 Reps
11
Hanging Toes To Bar
3 Sets
10 Reps
12
Punch And Kicks With Resistancebands
1 Set
5 mins
13
Stretching
1 Set
5 mins
Day 3
1
Stretching
1 Set
5 mins
2
Run
1 Set
20 mins
3
Jump Rope
1 Set
5 mins
4
Shadow Kick Boxing
3 Sets
3 mins
5
Pads Work
4 Sets
3 mins
6
Kick pads
4 Sets
3 mins
7
Heavy Bag
4 Sets
3 mins
8
Knees
1 Set
150 Reps
9
Teeps
1 Set
150 Reps
10
Clinching
1 Set
5 mins
11
Sparring
5 Sets
3 mins
12
Sit Up
1 Set
250 Reps
13
Push Up
1 Set
14
Pull-Up (Bodyweight)
1 Set
15
Squat (Bodyweight)
1 Set
16
Stretching
1 Set
5 mins
Day 4
1
Stretching
1 Set
10 mins
2
Jump Rope
1 Set
5 mins
3
Shadow Kick Boxing
1 Set
5 mins
4
Sit Up
5 Sets
50 Reps
5
Plank
1 Set
3 mins
6
Side Plank
2 Sets
1.5 mins
7
Hanging Toes To Bar
3 Sets
10 Reps
8
Wrist Curls
4 Sets
10 Reps
9
Ring Push Up
4 Sets
10 Reps
10
Pull-Up (Bodyweight)
4 Sets
10 Reps
11
Handstand
4 Sets
10 Reps
12
Box Jump
4 Sets
1 Set
15 Reps
13
Dip (Bodyweight)
4 Sets
15 Reps
14
Punches
1 Set
150 Reps
15
Kicks
1 Set
150 Reps
16
Shadow Kick Boxing
1 Set
5 mins
17
Stretching
1 Set
5 mins
Day 5
1
Stretching
1 Set
5 mins
2
Shadow Kick Boxing
1 Set
3 mins
3
Jump Rope
1 Set
2 mins
4
Muay Thai Combinations
10 Sets
3 mins
5
Sparring
5 Sets
2 mins
6
Push Up
1 Set
100 Reps
7
Pull-Up (Bodyweight)
1 Set
50 Reps
8
Squat (Bodyweight)
1 Set
75 Reps
9
Sit Up
1 Set
150 Reps
10
Stretching
1 Set
Day 1
1
Stretching
1 Set
10 mins
2
Run
1 Set
20 mins
3
Jump Rope
1 Set
5 mins
4
Shadow Kick Boxing
1 Set
5 mins
5
Jabs
1 Set
1 Set
50 Reps
6
Cross
1 Set
50 Reps
7
Left Hook
1 Set
50 Reps
8
Right Hook
1 Set
50 Reps
9
Left Uppercut
1 Set
50 Reps
10
Right Uppercut
1 Set
50 Reps
11
Lowkick
1 Set
12
Lowkick (right)
1 Set
50 Reps
13
Lowkick (left)
1 Set
50 Reps
14
Body Kick (left)
1 Set
50 Reps
15
Bodykick (right)
1 Set
50 Reps
16
Highkicks (both Legs)
1 Set
100 Reps
17
Teeps (Both Legs)
1 Set
100 Reps
18
Push Up
1 Set
3 mins
19
Pull-Up (Bodyweight)
1 Set
3 mins
20
Squat (Bodyweight)
1 Set
21
Sit Up
1 Set
100 Reps
22
Stretching
1 Set
5 mins
Day 2
1
Stretching
1 Set
5 mins
2
Jump Rope
1 Set
3 mins
3
Ab Wheel
3 Sets
10 Reps
4
Tempo Deadlift
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
5
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
6
Hay Bailers
3 Sets
15 Reps
7
Landmine Press
3 Sets
15 Reps
8
Dumbell Punch
3 Sets
50 Reps
9
Kettlebell Swing
3 Sets
15 Reps
10
Pull-Up (Bodyweight)
3 Sets
15 Reps
11
Hanging Toes To Bar
3 Sets
10 Reps
12
Punch And Kicks With Resistancebands
1 Set
5 mins
13
Stretching
1 Set
5 mins
Day 3
1
Stretching
1 Set
5 mins
2
Run
1 Set
20 mins
3
Jump Rope
1 Set
5 mins
4
Shadow Kick Boxing
3 Sets
3 mins
5
Pads Work
4 Sets
3 mins
6
Kick pads
4 Sets
3 mins
7
Heavy Bag
4 Sets
3 mins
8
Knees
1 Set
150 Reps
9
Teeps
1 Set
150 Reps
10
Clinching
1 Set
5 mins
11
Sparring
5 Sets
3 mins
12
Sit Up
1 Set
250 Reps
13
Push Up
1 Set
14
Pull-Up (Bodyweight)
1 Set
15
Squat (Bodyweight)
1 Set
16
Stretching
1 Set
5 mins
Day 4
1
Stretching
1 Set
10 mins
2
Jump Rope
1 Set
5 mins
3
Shadow Kick Boxing
1 Set
5 mins
4
Sit Up
5 Sets
50 Reps
5
Plank
1 Set
3 mins
6
Side Plank
2 Sets
1.5 mins
7
Hanging Toes To Bar
3 Sets
10 Reps
8
Wrist Curls
4 Sets
10 Reps
9
Ring Push Up
4 Sets
10 Reps
10
Pull-Up (Bodyweight)
4 Sets
10 Reps
11
Handstand
4 Sets
10 Reps
12
Box Jump
4 Sets
1 Set
15 Reps
13
Dip (Bodyweight)
4 Sets
15 Reps
14
Punches
1 Set
150 Reps
15
Kicks
1 Set
150 Reps
16
Shadow Kick Boxing
1 Set
5 mins
17
Stretching
1 Set
5 mins
Day 5
1
Stretching
1 Set
5 mins
2
Shadow Kick Boxing
1 Set
3 mins
3
Jump Rope
1 Set
2 mins
4
Muay Thai Combinations
10 Sets
3 mins
5
Sparring
5 Sets
2 mins
6
Push Up
1 Set
100 Reps
7
Pull-Up (Bodyweight)
1 Set
50 Reps
8
Squat (Bodyweight)
1 Set
75 Reps
9
Sit Up
1 Set
150 Reps
10
Stretching
1 Set