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Ms. Pac-Man
by Colby Moore
1 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 21, 2024 01:50
down_app
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
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
2 Sets
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
2 Sets
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
2 Sets
AMRAP
9
Bicep Curl (EZ Bar)
1 Set
8-10 Reps
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
2 Sets
AMRAP
9
Push Up
2 Sets
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
2 Sets
8-10 Reps
7
Walking Lunge (Dumbbell)
1 Set
AMRAP
8
Forward Jump
2 Sets
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
2 Sets
AMRAP
7
Pull-Up (Bodyweight)
1 Set
AMRAP
8
Hammer Curl
2 Sets
AMRAP
9
Bicep Curl (EZ Bar)
1 Set
8-10 Reps
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
1 Set
8-10 Reps
10-12 Reps
7
Incline Bench Press (Barbell)
1 Set
8-10 Reps
8
French Press
2 Sets
AMRAP
9
Push Up
2 Sets
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
2 Sets
8-10 Reps
7
Walking Lunge (Dumbbell)
2 Sets
AMRAP
8
Forward Jump
2 Sets
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
1 Set
6-8 Reps
8-10 Reps
5
Barbell Row
1 Set
8-12 Reps
6
Inverted Row
2 Sets
AMRAP
7
Pull-Up (Bodyweight)
1 Set
AMRAP
8
Hammer Curl
2 Sets
AMRAP
9
Bicep Curl (EZ Bar)
1 Set
8-10 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
Good Morning
1 Set
8-10 Reps
5
One Arm Bent Over Row
1 Set
8-10 Reps
6
Inverted Row
2 Sets
AMRAP
7
Pull-Up (Bodyweight)
1 Set
AMRAP
8
Hammer Curl
2 Sets
AMRAP
9
Bicep Curl (EZ Bar)
1 Set
8-10 Reps
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
Spoto Press
1 Set
8-10 Reps
6
Bench Press (Wide Grip)
1 Set
1 Set
8-10 Reps
10-12 Reps
7
Incline Bench Press (Barbell)
1 Set
8-10 Reps
8
JM Press
1 Set
12-15 Reps
9
Push Up
2 Sets
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
Box Squat (Barbell)
1 Set
8-10 Reps
6
Bulgarian Split Squat (Dumbbell)
1 Set
8-10 Reps
7
Leg Extension
2 Sets
8-10 Reps
8
Forward Jump
2 Sets
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
Good Morning
1 Set
1 Set
8-10 Reps
10-12 Reps
5
One Arm Bent Over Row
1 Set
8-10 Reps
6
Inverted Row
2 Sets
AMRAP
7
Pull-Up (Bodyweight)
1 Set
AMRAP
8
Hammer Curl
2 Sets
AMRAP
9
Bicep Curl (EZ Bar)
1 Set
8-10 Reps
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
1 Set
8-10 Reps
10-12 Reps
5
Spoto Press
1 Set
8-10 Reps
6
Bench Press (Wide Grip)
1 Set
1 Set
8-10 Reps
10-12 Reps
7
Incline Bench Press (Barbell)
1 Set
8-10 Reps
8
JM Press
1 Set
12-15 Reps
9
Push Up
2 Sets
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
Box Squat (Barbell)
1 Set
8-10 Reps
6
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
7
Leg Extension
2 Sets
8-10 Reps
8
Forward Jump
2 Sets
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
Good Morning
1 Set
1 Set
8-10 Reps
10-12 Reps
5
One Arm Bent Over Row
1 Set
8-10 Reps
6
Inverted Row
2 Sets
AMRAP
7
Pull-Up (Bodyweight)
1 Set
AMRAP
8
Hammer Curl
2 Sets
AMRAP
9
Bicep Curl (EZ Bar)
1 Set
1 Set
8-10 Reps
10-12 Reps
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
1 Set
8-10 Reps
10-12 Reps
5
Spoto Press
1 Set
8-10 Reps
6
Bench Press (Wide Grip)
1 Set
1 Set
8-10 Reps
10-12 Reps
7
Incline Bench Press (Barbell)
1 Set
8-10 Reps
8
JM Press
1 Set
12-15 Reps
9
Push Up
3 Sets
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
Box Squat (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
6
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
7
Leg Extension
2 Sets
8-10 Reps
8
Forward Jump
2 Sets
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
Good Morning
1 Set
1 Set
8-10 Reps
10-12 Reps
5
Meadow Row
1 Set
8-10 Reps
6
One Arm Bent Over Row
1 Set
8-10 Reps
7
Inverted Row
2 Sets
AMRAP
8
Pull-Up (Bodyweight)
1 Set
AMRAP
9
Hammer Curl
2 Sets
AMRAP
10
Bicep Curl (EZ Bar)
1 Set
1 Set
8-10 Reps
10-12 Reps
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
1 Set
8-10 Reps
10-12 Reps
5
Spoto Press
1 Set
1 Set
8-10 Reps
10-12 Reps
6
Bench Press (Wide Grip)
1 Set
1 Set
8-10 Reps
10-12 Reps
7
Incline Bench Press (Barbell)
1 Set
8-10 Reps
8
JM Press
1 Set
12-15 Reps
9
Push Up
3 Sets
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
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
5
Box Squat (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
6
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
7
Leg Extension
2 Sets
8-10 Reps
8
Forward Jump
2 Sets
6 Reps
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
1 Set
8-10 Reps
10-12 Reps
5
Bench Press (Barbell)
1 Set
8-10 Reps
6
Bench Press (Wide Grip)
1 Set
1 Set
8-10 Reps
10-12 Reps
7
Incline Bench Press (Barbell)
1 Set
8-10 Reps
8
JM Press
1 Set
12-15 Reps
9
Push Up
2 Sets
AMRAP
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
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
5
Inverted Row
2 Sets
AMRAP
6
Pull-Up (Bodyweight)
1 Set
AMRAP
7
Bicep Curl (EZ Bar)
1 Set
1 Set
8-10 Reps
10-12 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
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
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
6
Leg Extension
2 Sets
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
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
5
Inverted Row
2 Sets
AMRAP
6
Pull-Up (Bodyweight)
2 Sets
AMRAP
7
Bicep Curl (EZ Bar)
1 Set
1 Set
8-10 Reps
10-12 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
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
1 Set
8-10 Reps
10-12 Reps
5
Bench Press (Barbell)
1 Set
8-10 Reps
6
Bench Press (Wide Grip)
1 Set
1 Set
8-10 Reps
10-12 Reps
7
Incline Bench Press (Barbell)
1 Set
8-10 Reps
8
JM Press
1 Set
12-15 Reps
9
French Press
1 Set
AMRAP
10
Push Up
2 Sets
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
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
6
Walking Lunge (Dumbbell)
1 Set
AMRAP
7
Leg Extension
2 Sets
8-10 Reps
8
Forward Jump
2 Sets
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
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
5
Inverted Row
2 Sets
AMRAP
6
Pull-Up (Bodyweight)
2 Sets
AMRAP
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
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
1 Set
8-10 Reps
10-12 Reps
5
Bench Press (Barbell)
1 Set
8-10 Reps
6
Bench Press (Wide Grip)
1 Set
1 Set
8-10 Reps
10-12 Reps
7
Incline Bench Press (Barbell)
1 Set
8-10 Reps
8
JM Press
1 Set
12-15 Reps
9
French Press
2 Sets
AMRAP
10
Push Up
2 Sets
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
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
6
Bulgarian Split Squat (Dumbbell)
1 Set
8-10 Reps
7
Leg Extension
2 Sets
8-10 Reps
8
Walking Lunge (Dumbbell)
1 Set
AMRAP
9
Forward Jump
2 Sets
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
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
5
Inverted Row
2 Sets
AMRAP
6
Pull-Up (Bodyweight)
2 Sets
AMRAP
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
8
Reverse Bicep Curl (EZ Bar)
3 Sets
AMRAP
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
1 Set
8-10 Reps
10-12 Reps
5
Bench Press (Barbell)
1 Set
8-10 Reps
6
Bench Press (Wide Grip)
1 Set
1 Set
8-10 Reps
10-12 Reps
7
Incline Bench Press (Barbell)
1 Set
8-10 Reps
8
JM Press
1 Set
12-15 Reps
9
French Press
3 Sets
AMRAP
10
Push Up
2 Sets
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
2 Sets
8-10 Reps
10-12 Reps
5
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
6
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
7
Leg Extension
3 Sets
8-10 Reps
8
Forward Jump
2 Sets
6 Reps