OG Vibez Training Sceduale
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 10 min |
| 2 | Run | 1 | 20 min |
| 3 | Jump Rope | 1 | 5 min |
| 4 | Shadow Kick Boxing | 1 | 5 min |
| 5 | Jabs | 1 | 50 reps |
| 1 | 0 reps | ||
| 6 | Cross | 1 | 50 reps |
| 7 | Left Hook | 1 | 50 reps |
| 8 | Right Hook | 1 | 50 reps |
| 9 | Left Uppercut | 1 | 50 reps |
| 10 | Right Uppercut | 1 | 50 reps |
| 11 | Lowkick | 1 | 0 reps |
| 12 | Lowkick (right) | 1 | 50 reps |
| 13 | Lowkick (left) | 1 | 50 reps |
| 14 | Body Kick (left) | 1 | 50 reps |
| 15 | Bodykick (right) | 1 | 50 reps |
| 16 | Highkicks (both Legs) | 1 | 100 reps |
| 17 | Teeps (Both Legs) | 1 | 100 reps |
| 18 | Push Up | 1 | 3 min |
| 19 | Pull-Up (Bodyweight) | 1 | 3 min |
| 20 | Squat (Bodyweight) | 1 | 0+ reps |
| 21 | Sit Up | 1 | 100 reps |
| 22 | Stretching | 1 | 5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 5 min |
| 2 | Jump Rope | 1 | 3 min |
| 3 | Ab Wheel | 3 | 10 reps |
| 4 | Tempo Deadlift | 1 | 15 reps |
| 1 | 10 reps | ||
| 1 | 6 reps | ||
| 5 | Incline Bench Press (Barbell) | 1 | 15 reps |
| 1 | 10 reps | ||
| 1 | 6 reps | ||
| 6 | Hay Bailers | 3 | 15 reps |
| 7 | Landmine Press | 3 | 15 reps |
| 8 | Dumbell Punch | 3 | 50 reps |
| 9 | Kettlebell Swing | 3 | 15 reps |
| 10 | Pull-Up (Bodyweight) | 3 | 15 reps |
| 11 | Hanging Toes To Bar | 3 | 10 reps |
| 12 | Punch And Kicks With Resistancebands | 1 | 5 min |
| 13 | Stretching | 1 | 5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 5 min |
| 2 | Run | 1 | 20 min |
| 3 | Jump Rope | 1 | 5 min |
| 4 | Shadow Kick Boxing | 3 | 3 min |
| 5 | Pads Work | 4 | 3 min |
| 6 | Kick pads | 4 | 3 min |
| 7 | Heavy Bag | 4 | 3 min |
| 8 | Knees | 1 | 150 reps |
| 9 | Teeps | 1 | 150 reps |
| 10 | Clinching | 1 | 5 min |
| 11 | Sparring | 5 | 3 min |
| 12 | Sit Up | 1 | 250 reps |
| 13 | Push Up | 1 | 0+ reps |
| 14 | Pull-Up (Bodyweight) | 1 | 0+ reps |
| 15 | Squat (Bodyweight) | 1 | 0+ reps |
| 16 | Stretching | 1 | 5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 10 min |
| 2 | Jump Rope | 1 | 5 min |
| 3 | Shadow Kick Boxing | 1 | 5 min |
| 4 | Sit Up | 5 | 50 reps |
| 5 | Plank | 1 | 3 min |
| 6 | Side Plank | 2 | 1.5 min |
| 7 | Hanging Toes To Bar | 3 | 10 reps |
| 8 | Wrist Curls | 4 | 10 reps |
| 9 | Ring Push Up | 4 | 10 reps |
| 10 | Pull-Up (Bodyweight) | 4 | 10 reps |
| 11 | Handstand | 4 | 10 reps |
| 12 | Box Jump | 4 | 15 reps |
| 1 | 0 reps | ||
| 13 | Dip (Bodyweight) | 4 | 15 reps |
| 14 | Punches | 1 | 150 reps |
| 15 | Kicks | 1 | 150 reps |
| 16 | Shadow Kick Boxing | 1 | 5 min |
| 17 | Stretching | 1 | 5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 5 min |
| 2 | Shadow Kick Boxing | 1 | 3 min |
| 3 | Jump Rope | 1 | 2 min |
| 4 | Muay Thai Combinations | 10 | 3 min |
| 5 | Sparring | 5 | 2 min |
| 6 | Push Up | 1 | 100 reps |
| 7 | Pull-Up (Bodyweight) | 1 | 50 reps |
| 8 | Squat (Bodyweight) | 1 | 75 reps |
| 9 | Sit Up | 1 | 150 reps |
| 10 | Stretching | 1 | 0 min |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, OG Vibez Training Sceduale is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
OG Vibez Training Sceduale is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
OG Vibez Training Sceduale is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
