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Psychotically Strong

by Jordan E.
3 athletes joined

Program Description

The Psychotically Strong program follows the periodization strategy of the Alex Bromley’s 70s Powerlifter but swaps traditional barbell movements for a brutal mix of calisthenics, sandbag work, and ring training. This program builds raw, functional strength while emphasizing upper-body dominance and grip endurance. Each training day includes foundational movement patterns like dips, ring push-ups, pull-ups, and curls, ensuring balanced muscular development. Sandbag clean & presses, squats, lunges, and shoulder tosses provide unrelenting full-body tension and stability under load. Dedicated chest and arm work is incorporated for hypertrophy, ensuring both size and strength gains. This program isn’t just about lifting heavy—it’s about forging a body that’s capable, resilient, and undeniably strong. If you’re ready to train like an animal and finish with a mile run just for fun, then Psychotically Strong is for you.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 23, 2025 12:28
  • Last Edited
    Jun 23, 2025 01:10

Summary

Unleash your inner beast with the **Psychotically Strong** program, an 18-week journey designed to build raw strength and power. Committing to five days a week, you'll tackle a mix of explosive lower body lifts, intense upper body pulls, and core-crushing exercises, all from the comfort of your home. Each session is meticulously crafted to push your limits, utilizing bodyweight and minimal equipment to maximize gains. Get ready to transform your physique and redefine what strength means to you!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
60%
2
Ring Push Up
2
10 reps
RPE 6-7
3
Deficit Handstand Push Up
2
10 reps
RPE 6-7
4
Wide Grip Pull-Up
3
15 reps
-
5
Ring Row (Weighted)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
10 reps
62%
2
Ring Push Up
3
10 reps
RPE 6-7
3
Deficit Handstand Push Up
3
10 reps
RPE 6-7
4
Wide Grip Pull-Up
4
15 reps
-
5
Ring Row (Weighted)
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
10 reps
65%
2
Ring Push Up
4
10 reps
RPE 6-7
3
Deficit Handstand Push Up
4
10 reps
RPE 6-7
4
Wide Grip Pull-Up
5
15 reps
-
5
Ring Row (Weighted)
5
15 reps
-
6
Bicep Curl (Cable)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
65%
2
Ring Push Up
2
8 reps
RPE 6-7
3
Deficit Handstand Push Up
2
8 reps
RPE 6-7
4
Wide Grip Pull-Up
3
12 reps
-
5
Ring Row (Weighted)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
68%
2
Ring Push Up
3
8 reps
RPE 6-7
3
Deficit Handstand Push Up
3
8 reps
RPE 6-7
4
Wide Grip Pull-Up
4
12 reps
-
5
Ring Row (Weighted)
4
12 reps
-
6
Bicep Curl (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
8 reps
70%
2
Ring Push Up
4
8 reps
RPE 6-7
3
Deficit Handstand Push Up
4
8 reps
RPE 6-7
4
Wide Grip Pull-Up
5
12 reps
-
5
Ring Row (Weighted)
5
12 reps
-
6
Bicep Curl (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
70%
2
Ring Push Up
3
6 reps
RPE 6-7
3
Deficit Handstand Push Up
3
6 reps
RPE 6-7
4
Wide Grip Pull-Up
3
10 reps
-
5
Ring Row (Weighted)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
72%
2
Ring Push Up
4
6 reps
RPE 6-7
3
Deficit Handstand Push Up
4
6 reps
RPE 6-7
4
Wide Grip Pull-Up
4
10 reps
-
5
Ring Row (Weighted)
4
10 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
75%
2
Ring Push Up
5
6 reps
RPE 6-7
3
Deficit Handstand Push Up
5
6 reps
RPE 6-7
4
Wide Grip Pull-Up
5
10 reps
-
5
Ring Row (Weighted)
5
10 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
80%
2
Ring Push Up
5
5 reps
70%
3
Deficit Handstand Push Up
5
5 reps
70%
4
Wide Grip Pull-Up
5
9 reps
-
5
Ring Row (Weighted)
5
9 reps
-
6
Bicep Curl (Cable)
5
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
85%
2
Ring Push Up
4
5 reps
75%
3
Deficit Handstand Push Up
4
5 reps
75%
4
Wide Grip Pull-Up
4
9 reps
-
5
Ring Row (Weighted)
4
9 reps
-
6
Bicep Curl (Cable)
4
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3 reps
RPE 10
2
Ring Push Up
3
5 reps
80%
3
Deficit Handstand Push Up
3
5 reps
80%
4
Wide Grip Pull-Up
2
9 reps
-
5
Ring Row (Weighted)
2
9 reps
-
6
Bicep Curl (Cable)
2
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
2 reps
85%
2
Ring Push Up
5
4 reps
75%
3
Deficit Handstand Push Up
5
4 reps
75%
4
Wide Grip Pull-Up
5
7 reps
-
5
Ring Row (Weighted)
5
7 reps
-
6
Bicep Curl (Cable)
5
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2 reps
90%
2
Ring Push Up
4
4 reps
80%
3
Deficit Handstand Push Up
4
4 reps
80%
4
Wide Grip Pull-Up
4
7 reps
-
5
Ring Row (Weighted)
4
7 reps
-
6
Bicep Curl (Cable)
4
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2 reps
RPE 10
2
Ring Push Up
3
4 reps
85%
3
Deficit Handstand Push Up
3
4 reps
85%
4
Wide Grip Pull-Up
2
7 reps
-
5
Ring Row (Weighted)
2
7 reps
-
6
Bicep Curl (Cable)
2
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
1 reps
90%
2
Ring Push Up
5
3 reps
80%
3
Deficit Handstand Push Up
5
3 reps
80%
4
Wide Grip Pull-Up
5
5 reps
-
5
Ring Row (Weighted)
5
5 reps
-
6
Bicep Curl (Cable)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1 reps
95%
2
Ring Push Up
4
3 reps
85%
3
Deficit Handstand Push Up
4
3 reps
85%
4
Wide Grip Pull-Up
4
5 reps
-
5
Ring Row (Weighted)
4
5 reps
-
6
Bicep Curl (Cable)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1 reps
RPE 10
2
Ring Push Up
3
3 reps
90%
3
Deficit Handstand Push Up
3
3 reps
90%
4
Wide Grip Pull-Up
2
5 reps
-
5
Ring Row (Weighted)
2
5 reps
-
6
Bicep Curl (Cable)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
3 reps
RPE 7
2
Sandbag Shoulder Toss
5
6 reps
RPE 7
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Walking Lunge
4
6 reps
RPE 7.5
5
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
3 reps
RPE 7
2
Sandbag Shoulder Toss
5
6 reps
RPE 7
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Walking Lunge
4
6 reps
RPE 7.5
5
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
3 reps
RPE 7
2
Sandbag Shoulder Toss
5
6 reps
RPE 7
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Walking Lunge
4
6 reps
RPE 7.5
5
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
3 reps
RPE 7
2
Sandbag Shoulder Toss
5
6 reps
RPE 7
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Walking Lunge
4
6 reps
RPE 7.5
5
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
3 reps
RPE 7
2
Sandbag Shoulder Toss
5
6 reps
RPE 7
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Walking Lunge
4
6 reps
RPE 7.5
5
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
3 reps
RPE 7
2
Sandbag Shoulder Toss
5
6 reps
RPE 7
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Walking Lunge
4
6 reps
RPE 7.5
5
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
3 reps
RPE 7
2
Sandbag Shoulder Toss
5
6 reps
RPE 7
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Walking Lunge
4
6 reps
RPE 7.5
5
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
3 reps
RPE 7
2
Sandbag Shoulder Toss
5
6 reps
RPE 7
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Walking Lunge
4
6 reps
RPE 7.5
5
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
3 reps
RPE 7
2
Sandbag Shoulder Toss
5
6 reps
RPE 7
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Walking Lunge
4
6 reps
RPE 7.5
5
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
3 reps
RPE 7
2
Sandbag Shoulder Toss
5
6 reps
RPE 7
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Walking Lunge
4
6 reps
RPE 7.5
5
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
3 reps
RPE 7
2
Sandbag Shoulder Toss
5
6 reps
RPE 7
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Walking Lunge
4
6 reps
RPE 7.5
5
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
3 reps
RPE 7
2
Sandbag Shoulder Toss
5
6 reps
RPE 7
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Walking Lunge
4
6 reps
RPE 7.5
5
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
3 reps
RPE 7
2
Sandbag Shoulder Toss
5
6 reps
RPE 7
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Walking Lunge
4
6 reps
RPE 7.5
5
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
3 reps
RPE 7
2
Sandbag Shoulder Toss
5
6 reps
RPE 7
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Walking Lunge
4
6 reps
RPE 7.5
5
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
3 reps
RPE 7
2
Sandbag Shoulder Toss
5
6 reps
RPE 7
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Walking Lunge
4
6 reps
RPE 7.5
5
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
3 reps
RPE 7
2
Sandbag Shoulder Toss
5
6 reps
RPE 7
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Walking Lunge
4
6 reps
RPE 7.5
5
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
3 reps
RPE 7
2
Sandbag Shoulder Toss
5
6 reps
RPE 7
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Walking Lunge
4
6 reps
RPE 7.5
5
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
3 reps
RPE 7
2
Sandbag Shoulder Toss
5
6 reps
RPE 7
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Walking Lunge
4
6 reps
RPE 7.5
5
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
60%
2
Chin-Up (Weighted)
2
10 reps
RPE 6-7
3
Bicep Curl (Cable)
2
10 reps
RPE 6-7
4
Ring Push Up
3
15 reps
-
5
Skull Crusher (Bodyweight)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
62%
2
Chin-Up (Weighted)
3
10 reps
RPE 6-8
3
Bicep Curl (Cable)
3
10 reps
RPE 6-8
4
Ring Push Up
4
15 reps
-
5
Skull Crusher (Bodyweight)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
10 reps
65%
2
Chin-Up (Weighted)
4
10 reps
RPE 6-7
3
Bicep Curl (Cable)
4
10 reps
RPE 6-7
4
Ring Push Up
5
15 reps
-
5
Skull Crusher (Bodyweight)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
65%
2
Chin-Up (Weighted)
2
8 reps
RPE 6-7
3
Bicep Curl (Cable)
2
8 reps
RPE 6-7
4
Ring Push Up
3
12 reps
-
5
Skull Crusher (Bodyweight)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
68%
2
Chin-Up (Weighted)
3
8 reps
RPE 6-8
3
Bicep Curl (Cable)
3
8 reps
RPE 6-8
4
Ring Push Up
4
12 reps
-
5
Skull Crusher (Bodyweight)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
70%
2
Chin-Up (Weighted)
4
8 reps
RPE 6-7
3
Bicep Curl (Cable)
4
8 reps
RPE 6-7
4
Ring Push Up
5
12 reps
-
5
Skull Crusher (Bodyweight)
5
12 reps
-
6
Tricep Rope Push Down (Cable)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
70%
2
Chin-Up (Weighted)
3
6 reps
RPE 6-7
3
Bicep Curl (Cable)
3
6 reps
RPE 6-7
4
Ring Push Up
3
10 reps
-
5
Skull Crusher (Bodyweight)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
72%
2
Chin-Up (Weighted)
4
6 reps
RPE 6-8
3
Bicep Curl (Cable)
4
6 reps
RPE 6-8
4
Ring Push Up
4
10 reps
-
5
Skull Crusher (Bodyweight)
4
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
75%
2
Chin-Up (Weighted)
5
6 reps
RPE 6-7
3
Bicep Curl (Cable)
5
6 reps
RPE 6-7
4
Ring Push Up
5
10 reps
-
5
Skull Crusher (Bodyweight)
5
10 reps
-
6
Tricep Rope Push Down (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
80%
2
Chin-Up (Weighted)
5
5 reps
70%
3
Bicep Curl (Cable)
5
5 reps
70%
4
Ring Push Up
5
9 reps
-
5
Skull Crusher (Bodyweight)
5
9 reps
-
6
Tricep Rope Push Down (Cable)
5
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
85%
2
Chin-Up (Weighted)
4
5 reps
75%
3
Bicep Curl (Cable)
4
5 reps
75%
4
Ring Push Up
4
9 reps
-
5
Skull Crusher (Bodyweight)
4
9 reps
-
6
Tricep Rope Push Down (Cable)
4
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3 reps
RPE 10
2
Chin-Up (Weighted)
3
5 reps
80%
3
Bicep Curl (Cable)
3
5 reps
80%
4
Ring Push Up
2
9 reps
-
5
Skull Crusher (Bodyweight)
2
9 reps
-
6
Tricep Rope Push Down (Cable)
2
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
2 reps
85%
2
Chin-Up (Weighted)
5
4 reps
75%
3
Bicep Curl (Cable)
5
4 reps
75%
4
Ring Push Up
5
7 reps
-
5
Skull Crusher (Bodyweight)
5
7 reps
-
6
Tricep Rope Push Down (Cable)
5
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2 reps
90%
2
Chin-Up (Weighted)
4
4 reps
80%
3
Bicep Curl (Cable)
4
4 reps
80%
4
Ring Push Up
4
7 reps
-
5
Skull Crusher (Bodyweight)
4
7 reps
-
6
Tricep Rope Push Down (Cable)
4
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2 reps
RPE 10
2
Chin-Up (Weighted)
3
4 reps
85%
3
Bicep Curl (Cable)
3
4 reps
85%
4
Ring Push Up
2
7 reps
-
5
Skull Crusher (Bodyweight)
2
7 reps
-
6
Tricep Rope Push Down (Cable)
2
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
2 reps
85%
2
Chin-Up (Weighted)
5
4 reps
75%
3
Bicep Curl (Cable)
5
4 reps
75%
4
Ring Push Up
5
7 reps
-
5
Skull Crusher (Bodyweight)
5
7 reps
-
6
Tricep Rope Push Down (Cable)
5
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1 reps
95%
2
Chin-Up (Weighted)
4
3 reps
85%
3
Bicep Curl (Cable)
4
3 reps
85%
4
Ring Push Up
4
5 reps
-
5
Skull Crusher (Bodyweight)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1 reps
RPE 10
2
Chin-Up (Weighted)
3
3 reps
90%
3
Bicep Curl (Cable)
3
3 reps
90%
4
Ring Push Up
2
5 reps
-
5
Skull Crusher (Bodyweight)
2
5 reps
-
6
Tricep Rope Push Down (Cable)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-10 reps
-
2
Ring Push Up
3
8-10 reps
-
3
Skull Crusher (Bodyweight)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
5
Face Pull
3
8-10 reps
-
6
Muscle Up
3
8-10 reps
-
7
Oblique Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-10 reps
-
2
Ring Push Up
3
8-10 reps
-
3
Skull Crusher (Bodyweight)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
5
Face Pull
3
8-10 reps
-
6
Muscle Up
3
8-10 reps
-
7
Oblique Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-10 reps
-
2
Ring Push Up
3
8-10 reps
-
3
Skull Crusher (Bodyweight)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
5
Face Pull
3
8-10 reps
-
6
Muscle Up
3
8-10 reps
-
7
Oblique Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-10 reps
-
2
Ring Push Up
3
8-10 reps
-
3
Skull Crusher (Bodyweight)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
5
Face Pull
3
8-10 reps
-
6
Muscle Up
3
8-10 reps
-
7
Oblique Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-10 reps
-
2
Ring Push Up
3
8-10 reps
-
3
Skull Crusher (Bodyweight)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
5
Face Pull
3
8-10 reps
-
6
Muscle Up
3
8-10 reps
-
7
Oblique Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-10 reps
-
2
Ring Push Up
3
8-10 reps
-
3
Skull Crusher (Bodyweight)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
5
Face Pull
3
8-10 reps
-
6
Muscle Up
3
8-10 reps
-
7
Oblique Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-10 reps
-
2
Ring Push Up
3
8-10 reps
-
3
Skull Crusher (Bodyweight)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
5
Face Pull
3
8-10 reps
-
6
Muscle Up
3
8-10 reps
-
7
Oblique Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-10 reps
-
2
Ring Push Up
3
8-10 reps
-
3
Skull Crusher (Bodyweight)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
5
Face Pull
3
8-10 reps
-
6
Muscle Up
3
8-10 reps
-
7
Oblique Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-10 reps
-
2
Ring Push Up
3
8-10 reps
-
3
Skull Crusher (Bodyweight)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
5
Face Pull
3
8-10 reps
-
6
Muscle Up
3
8-10 reps
-
7
Oblique Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-10 reps
-
2
Ring Push Up
3
8-10 reps
-
3
Skull Crusher (Bodyweight)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
5
Face Pull
3
8-10 reps
-
6
Muscle Up
3
8-10 reps
-
7
Oblique Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-10 reps
-
2
Ring Push Up
3
8-10 reps
-
3
Skull Crusher (Bodyweight)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
5
Face Pull
3
8-10 reps
-
6
Muscle Up
3
8-10 reps
-
7
Oblique Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-10 reps
-
2
Ring Push Up
3
8-10 reps
-
3
Skull Crusher (Bodyweight)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
5
Face Pull
3
8-10 reps
-
6
Muscle Up
3
8-10 reps
-
7
Oblique Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-10 reps
-
2
Ring Push Up
3
8-10 reps
-
3
Skull Crusher (Bodyweight)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
5
Face Pull
3
8-10 reps
-
6
Muscle Up
3
8-10 reps
-
7
Oblique Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-10 reps
-
2
Ring Push Up
3
8-10 reps
-
3
Skull Crusher (Bodyweight)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
5
Face Pull
3
8-10 reps
-
6
Muscle Up
3
8-10 reps
-
7
Oblique Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-10 reps
-
2
Ring Push Up
3
8-10 reps
-
3
Skull Crusher (Bodyweight)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
5
Face Pull
3
8-10 reps
-
6
Muscle Up
3
8-10 reps
-
7
Oblique Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-10 reps
-
2
Ring Push Up
3
8-10 reps
-
3
Skull Crusher (Bodyweight)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
5
Face Pull
3
8-10 reps
-
6
Muscle Up
3
8-10 reps
-
7
Oblique Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-10 reps
-
2
Ring Push Up
3
8-10 reps
-
3
Skull Crusher (Bodyweight)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
5
Face Pull
3
8-10 reps
-
6
Muscle Up
3
8-10 reps
-
7
Oblique Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-10 reps
-
2
Ring Push Up
3
8-10 reps
-
3
Skull Crusher (Bodyweight)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
5
Face Pull
3
8-10 reps
-
6
Muscle Up
3
8-10 reps
-
7
Oblique Crunch
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Week 1
1 / 18 Weeks
Day 2
1
Clean and Press
5 Sets
3 Reps
@7
2
Sandbag Shoulder Toss
5 Sets
6 Reps
@7
3
Zercher Squat (Barbell)
4 Sets
10 Reps
@7
4
Walking Lunge
4 Sets
6 Reps
@7.5
5
Reverse Abs Crunch (Bodyweight)
3 Sets
30 Reps
@7
Day 3
1
Pull-Up (Weighted)
3 Sets
10 Reps
60%
2
Chin-Up (Weighted)
2 Sets
10 Reps
@6-7
3
Bicep Curl (Cable)
2 Sets
10 Reps
@6-7
4
Ring Push Up
3 Sets
15 Reps
-
5
Skull Crusher (Bodyweight)
3 Sets
15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
Day 5
1
Run
1 Set
-
Day 1
1
Dip (Weighted)
3 Sets
10 Reps
60%
2
Ring Push Up
2 Sets
10 Reps
@6-7
3
Deficit Handstand Push Up
2 Sets
10 Reps
@6-7
4
Wide Grip Pull-Up
3 Sets
15 Reps
-
5
Ring Row (Weighted)
3 Sets
15 Reps
-
6
Bicep Curl (Cable)
3 Sets
15 Reps
-
Day 4
1
Ring Dip
3 Sets
8-10 Reps
-
2
Ring Push Up
3 Sets
8-10 Reps
-
3
Skull Crusher (Bodyweight)
3 Sets
8-10 Reps
-
4
Pull-Up (Neutral Grip, Weighted)
3 Sets
6-10 Reps
-
5
Face Pull
3 Sets
8-10 Reps
-
6
Muscle Up
3 Sets
8-10 Reps
-
7
Oblique Crunch
3 Sets
10 Reps
-