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Pokemon Trainer Fitness Program

by Colby Moore
4 athletes joined

Program Description

This program is supposed to be fun. It is less geared towards strength and more towards hypertrophy for general fitness and healthy muscles. Every set goes to failure. Every week adds 1 set to an individual exercise.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 04, 2024 03:36
  • Last Edited
    Jun 03, 2024 02:22
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
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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
Reverse Lunge (Dumbbell)
1
AMRAP
2
Decline Crunch (Weighted)
1
AMRAP
3
Glute Bridge (Dumbbell)
1
AMRAP
4
Russian Twist (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
1
AMRAP
2
Decline Crunch (Weighted)
1
AMRAP
3
Glute Bridge (Dumbbell)
1
AMRAP
4
Russian Twist (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
1
AMRAP
2
Decline Crunch (Weighted)
2
AMRAP
3
Glute Bridge (Dumbbell)
1
AMRAP
4
Russian Twist (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
1
AMRAP
2
Decline Crunch (Weighted)
2
AMRAP
3
Glute Bridge (Dumbbell)
1
AMRAP
4
Russian Twist (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
1
AMRAP
2
Decline Crunch (Weighted)
2
AMRAP
3
Glute Bridge (Dumbbell)
2
AMRAP
4
Russian Twist (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
1
AMRAP
2
Decline Crunch (Weighted)
2
AMRAP
3
Glute Bridge (Dumbbell)
2
AMRAP
4
Russian Twist (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
1
AMRAP
2
Decline Crunch (Weighted)
2
AMRAP
3
Glute Bridge (Dumbbell)
2
AMRAP
4
Russian Twist (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
1
AMRAP
2
Decline Crunch (Weighted)
2
AMRAP
3
Glute Bridge (Dumbbell)
2
AMRAP
4
Russian Twist (Dumbbell)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
AMRAP
2
Decline Crunch (Weighted)
2
AMRAP
3
Glute Bridge (Dumbbell)
2
AMRAP
4
Russian Twist (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
AMRAP
2
Decline Crunch (Weighted)
2
AMRAP
3
Glute Bridge (Dumbbell)
2
AMRAP
4
Russian Twist (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
AMRAP
2
Decline Crunch (Weighted)
2
AMRAP
3
Glute Bridge (Dumbbell)
2
AMRAP
4
Russian Twist (Dumbbell)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
AMRAP
2
Decline Crunch (Weighted)
2
AMRAP
3
Glute Bridge (Dumbbell)
2
AMRAP
4
Russian Twist (Dumbbell)
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
AMRAP
2
Hammer Curl
1
AMRAP
3
Chest Supported Row (Dumbbell)
1
AMRAP
4
Incline Bench Press (Dumbbell)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
AMRAP
2
Hammer Curl
2
AMRAP
3
Chest Supported Row (Dumbbell)
1
AMRAP
4
Incline Bench Press (Dumbbell)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
AMRAP
2
Hammer Curl
2
AMRAP
3
Chest Supported Row (Dumbbell)
1
AMRAP
4
Incline Bench Press (Dumbbell)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
AMRAP
2
Hammer Curl
2
AMRAP
3
Chest Supported Row (Dumbbell)
1
AMRAP
4
Incline Bench Press (Dumbbell)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
AMRAP
2
Hammer Curl
2
AMRAP
3
Chest Supported Row (Dumbbell)
1
AMRAP
4
Incline Bench Press (Dumbbell)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
AMRAP
2
Hammer Curl
2
AMRAP
3
Chest Supported Row (Dumbbell)
1
AMRAP
4
Incline Bench Press (Dumbbell)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
AMRAP
2
Hammer Curl
2
AMRAP
3
Chest Supported Row (Dumbbell)
1
AMRAP
4
Incline Bench Press (Dumbbell)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
AMRAP
2
Hammer Curl
2
AMRAP
3
Chest Supported Row (Dumbbell)
1
AMRAP
4
Incline Bench Press (Dumbbell)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
AMRAP
2
Hammer Curl
2
AMRAP
3
Chest Supported Row (Dumbbell)
2
AMRAP
4
Incline Bench Press (Dumbbell)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
AMRAP
2
Hammer Curl
2
AMRAP
3
Chest Supported Row (Dumbbell)
2
AMRAP
4
Incline Bench Press (Dumbbell)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
AMRAP
2
Hammer Curl
2
AMRAP
3
Chest Supported Row (Dumbbell)
2
AMRAP
4
Incline Bench Press (Dumbbell)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
AMRAP
2
Hammer Curl
2
AMRAP
3
Chest Supported Row (Dumbbell)
2
AMRAP
4
Incline Bench Press (Dumbbell)
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
2
Leg Extension
1
AMRAP
3
Box Squat (Barbell)
2
AMRAP
4
Standing Calf Raise
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
2
Leg Extension
1
AMRAP
3
Box Squat (Barbell)
2
AMRAP
4
Standing Calf Raise
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
2
Leg Extension
1
AMRAP
3
Box Squat (Barbell)
2
AMRAP
4
Standing Calf Raise
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
2
Leg Extension
1
AMRAP
3
Box Squat (Barbell)
2
AMRAP
4
Standing Calf Raise
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
2
Leg Extension
1
AMRAP
3
Box Squat (Barbell)
2
AMRAP
4
Standing Calf Raise
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
2
Leg Extension
1
AMRAP
3
Box Squat (Barbell)
2
AMRAP
4
Standing Calf Raise
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
2
Leg Extension
1
AMRAP
3
Box Squat (Barbell)
2
AMRAP
4
Standing Calf Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
2
Leg Extension
1
AMRAP
3
Box Squat (Barbell)
2
AMRAP
4
Standing Calf Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
2
Leg Extension
1
AMRAP
3
Box Squat (Barbell)
2
AMRAP
4
Standing Calf Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
2
Leg Extension
2
AMRAP
3
Box Squat (Barbell)
2
AMRAP
4
Standing Calf Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
2
Leg Extension
2
AMRAP
3
Box Squat (Barbell)
2
AMRAP
4
Standing Calf Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
2
Leg Extension
2
AMRAP
3
Box Squat (Barbell)
2
AMRAP
4
Standing Calf Raise
2
AMRAP
Week 1
1 / 12 Weeks
Day 1
1
Reverse Lunge (Dumbbell)
1 Set
AMRAP
2
Decline Crunch (Weighted)
1 Set
AMRAP
3
Glute Bridge (Dumbbell)
1 Set
AMRAP
4
Russian Twist (Dumbbell)
1 Set
AMRAP
Day 2
1
Seated Overhead Press (Dumbbell)
1 Set
AMRAP
2
Hammer Curl
1 Set
AMRAP
3
Chest Supported Row (Dumbbell)
1 Set
AMRAP
4
Incline Bench Press (Dumbbell)
1 Set
AMRAP
Day 3
1
Lying Leg Curl
1 Set
AMRAP
2
Leg Extension
1 Set
AMRAP
3
Box Squat (Barbell)
2 Sets
AMRAP
4
Standing Calf Raise
1 Set
AMRAP