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Ms. Pac-Man

by Colby Moore
2 athletes joined

Program Description

If you ain't first, your last.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 16, 2024 08:21
  • Last Edited
    Jun 18, 2025 12:19

Summary

Unleash your inner champion with the Ms. Pac-Man program, a dynamic 12-week journey designed for those ready to elevate their strength and conditioning. Comprising three focused training days each week, this program emphasizes a blend of bodyweight and barbell exercises, targeting your core, legs, and upper body. With movements like the Push Press and Squat, you'll build explosive power while enhancing muscular endurance. Perfect for garage gym enthusiasts, Ms. Pac-Man will challenge you to push your limits and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Deadlift (Barbell)
1
6-8 reps
-
5
Barbell Row
1
8-12 reps
-
6
Inverted Row
1
AMRAP
-
7
Pull-Up (Bodyweight)
1
AMRAP
-
8
Hammer Curl
1
AMRAP
-
9
Bicep Curl (EZ Bar)
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Deadlift (Barbell)
1
6-8 reps
-
5
Barbell Row
1
8-12 reps
-
6
Inverted Row
1
AMRAP
-
7
Pull-Up (Bodyweight)
1
AMRAP
-
8
Hammer Curl
2
AMRAP
-
9
Bicep Curl (EZ Bar)
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Deadlift (Barbell)
1
6-8 reps
-
5
Barbell Row
1
8-12 reps
-
6
Inverted Row
2
AMRAP
-
7
Pull-Up (Bodyweight)
1
AMRAP
-
8
Hammer Curl
2
AMRAP
-
9
Bicep Curl (EZ Bar)
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Barbell Row
1
8-12 reps
-
6
Inverted Row
2
AMRAP
-
7
Pull-Up (Bodyweight)
1
AMRAP
-
8
Hammer Curl
2
AMRAP
-
9
Bicep Curl (EZ Bar)
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Good Morning
1
8-10 reps
-
5
One Arm Bent Over Row
1
8-10 reps
-
6
Inverted Row
2
AMRAP
-
7
Pull-Up (Bodyweight)
1
AMRAP
-
8
Hammer Curl
2
AMRAP
-
9
Bicep Curl (EZ Bar)
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Good Morning
1
1
8-10 reps
10-12 reps
-
-
5
One Arm Bent Over Row
1
8-10 reps
-
6
Inverted Row
2
AMRAP
-
7
Pull-Up (Bodyweight)
1
AMRAP
-
8
Hammer Curl
2
AMRAP
-
9
Bicep Curl (EZ Bar)
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Good Morning
1
1
8-10 reps
10-12 reps
-
-
5
One Arm Bent Over Row
1
8-10 reps
-
6
Inverted Row
2
AMRAP
-
7
Pull-Up (Bodyweight)
1
AMRAP
-
8
Hammer Curl
2
AMRAP
-
9
Bicep Curl (EZ Bar)
1
1
8-10 reps
10-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Good Morning
1
1
8-10 reps
10-12 reps
-
-
5
Meadow Row
1
8-10 reps
-
6
One Arm Bent Over Row
1
8-10 reps
-
7
Inverted Row
2
AMRAP
-
8
Pull-Up (Bodyweight)
1
AMRAP
-
9
Hammer Curl
2
AMRAP
-
10
Bicep Curl (EZ Bar)
1
1
8-10 reps
10-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Inverted Row
2
AMRAP
-
6
Pull-Up (Bodyweight)
1
AMRAP
-
7
Bicep Curl (EZ Bar)
1
1
8-10 reps
10-12 reps
-
-
8
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Inverted Row
2
AMRAP
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
7
Bicep Curl (EZ Bar)
1
1
8-10 reps
10-12 reps
-
-
8
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Inverted Row
2
AMRAP
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
7
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
8
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Inverted Row
2
AMRAP
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
7
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
8
Reverse Bicep Curl (EZ Bar)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
8-10 reps
-
5
Bench Press (Barbell)
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
8-10 reps
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
French Press
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
8-10 reps
-
5
Bench Press (Barbell)
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
8-10 reps
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
French Press
2
AMRAP
-
9
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
8-10 reps
-
5
Bench Press (Barbell)
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
8-10 reps
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
French Press
2
AMRAP
-
9
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
8-10 reps
-
5
Bench Press (Barbell)
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
French Press
2
AMRAP
-
9
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
8-10 reps
-
5
Spoto Press
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
JM Press
1
12-15 reps
-
9
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Spoto Press
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
JM Press
1
12-15 reps
-
9
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Spoto Press
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
JM Press
1
12-15 reps
-
9
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Spoto Press
1
1
8-10 reps
10-12 reps
-
-
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
JM Press
1
12-15 reps
-
9
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Bench Press (Barbell)
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
JM Press
1
12-15 reps
-
9
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Bench Press (Barbell)
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
JM Press
1
12-15 reps
-
9
French Press
1
AMRAP
-
10
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Bench Press (Barbell)
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
JM Press
1
12-15 reps
-
9
French Press
2
AMRAP
-
10
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Bench Press (Barbell)
1
8-10 reps
-
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
-
-
7
Incline Bench Press (Barbell)
1
8-10 reps
-
8
JM Press
1
12-15 reps
-
9
French Press
3
AMRAP
-
10
Push Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Squat (Barbell)
1
8-10 reps
-
6
Leg Extension
1
8-10 reps
-
7
Walking Lunge (Dumbbell)
1
AMRAP
-
8
Forward Jump
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Squat (Barbell)
1
8-10 reps
-
6
Leg Extension
2
8-10 reps
-
7
Walking Lunge (Dumbbell)
1
AMRAP
-
8
Forward Jump
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Squat (Barbell)
1
8-10 reps
-
6
Leg Extension
2
8-10 reps
-
7
Walking Lunge (Dumbbell)
1
AMRAP
-
8
Forward Jump
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Squat (Barbell)
1
8-10 reps
-
6
Leg Extension
2
8-10 reps
-
7
Walking Lunge (Dumbbell)
2
AMRAP
-
8
Forward Jump
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Box Squat (Barbell)
1
8-10 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
7
Leg Extension
2
8-10 reps
-
8
Forward Jump
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Box Squat (Barbell)
1
8-10 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
7
Leg Extension
2
8-10 reps
-
8
Forward Jump
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Box Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
7
Leg Extension
2
8-10 reps
-
8
Forward Jump
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5
Box Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
7
Leg Extension
2
8-10 reps
-
8
Forward Jump
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Squat (Barbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Leg Extension
2
8-10 reps
-
7
Walking Lunge (Dumbbell)
1
AMRAP
-
8
Forward Jump
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Squat (Barbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Walking Lunge (Dumbbell)
1
AMRAP
-
7
Leg Extension
2
8-10 reps
-
8
Forward Jump
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
5
Squat (Barbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
7
Leg Extension
2
8-10 reps
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
9
Forward Jump
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Hanging Toes To Bar
1
AMRAP
-
3
Dead Hang
1
1 mins
-
4
Lying Leg Curl
1
2
8-10 reps
10-12 reps
-
-
5
Squat (Barbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
7
Leg Extension
3
8-10 reps
-
8
Forward Jump
2
6 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Hanging Leg Raise
1 Set
AMRAP
-
2
Hanging Toes To Bar
1 Set
AMRAP
-
3
Dead Hang
1 Set
1 mins
-
4
Push Press (Barbell)
1 Set
8-10 Reps
-
5
Bench Press (Barbell)
1 Set
8-10 Reps
-
6
Bench Press (Wide Grip)
1 Set
8-10 Reps
-
7
Incline Bench Press (Barbell)
1 Set
8-10 Reps
-
8
French Press
1 Set
AMRAP
-
9
Push Up
1 Set
AMRAP
-
Day 3
1
Hanging Leg Raise
1 Set
AMRAP
-
2
Hanging Toes To Bar
1 Set
AMRAP
-
3
Dead Hang
1 Set
1 mins
-
4
Lying Leg Curl
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
5
Squat (Barbell)
1 Set
8-10 Reps
-
6
Leg Extension
1 Set
8-10 Reps
-
7
Walking Lunge (Dumbbell)
1 Set
AMRAP
-
8
Forward Jump
1 Set
6 Reps
-
Day 1
1
Hanging Leg Raise
1 Set
AMRAP
-
2
Hanging Toes To Bar
1 Set
AMRAP
-
3
Dead Hang
1 Set
1 mins
-
4
Deadlift (Barbell)
1 Set
6-8 Reps
-
5
Barbell Row
1 Set
8-12 Reps
-
6
Inverted Row
1 Set
AMRAP
-
7
Pull-Up (Bodyweight)
1 Set
AMRAP
-
8
Hammer Curl
1 Set
AMRAP
-
9
Bicep Curl (EZ Bar)
1 Set
8-10 Reps
-