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Psychotically Strong

by Jordan E.
1 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
    Mar 24, 2025 03:51
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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
-