5.0
(1 rating)
Program Description
For people who are wanting to get stronger in their pull ups and are focusing on calisthenics primarily. There are some exercise that require cable machines, however these can easily done with some bands on a pull up bar etc. This has helped me achieve my first muscle-up.
Program Overview
- LevelIntermediate
- GoalBodyweight Fitness
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJul 26, 2024 11:41
- Last EditedJul 29, 2024 02:33
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
7 reps
7 reps
7 reps
7 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Deadlift (Barbell)
1
1
2
2
10 reps
7 reps
5 reps
3 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Lying Leg Raise
2
20 reps
RPE 10
4A
Kettlebell Clean
2
5 reps
RPE 7
4B
Kettlebell Press
2
5 reps
RPE 7
5A
Snatch (Kettlebell)
2
5 reps
RPE 7
5B
Kettlebell Swing
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
7 reps
7 reps
7 reps
7 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Deadlift (Barbell)
1
1
2
2
10 reps
7 reps
5 reps
3 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Lying Leg Raise
2
20 reps
RPE 10
4A
Kettlebell Clean
2
5 reps
RPE 7
4B
Kettlebell Press
2
5 reps
RPE 7
5A
Snatch (Kettlebell)
2
5 reps
RPE 7
5B
Kettlebell Swing
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
7 reps
7 reps
7 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Deadlift (Barbell)
1
1
2
2
10 reps
7 reps
5 reps
4 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Lying Leg Raise
2
20 reps
RPE 10
4A
Kettlebell Clean
2
5 reps
RPE 7
4B
Kettlebell Press
2
5 reps
RPE 7
5A
Snatch (Kettlebell)
2
5 reps
RPE 7
5B
Kettlebell Swing
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
7 reps
7 reps
7 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Deadlift (Barbell)
1
1
2
2
10 reps
7 reps
5 reps
4 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Lying Leg Raise
2
20 reps
RPE 10
4A
Kettlebell Clean
2
7 reps
RPE 7
4B
Kettlebell Press
2
7 reps
RPE 7
5A
Snatch (Kettlebell)
2
7 reps
RPE 7
5B
Kettlebell Swing
2
7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
7 reps
7 reps
7 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Deadlift (Barbell)
1
1
2
2
10 reps
7 reps
5 reps
4 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Lying Leg Raise
2
20 reps
RPE 10
4A
Kettlebell Clean
2
7 reps
RPE 7
4B
Kettlebell Press
2
7 reps
RPE 7
5A
Snatch (Kettlebell)
2
7 reps
RPE 7
5B
Kettlebell Swing
2
7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
2
7 reps
7 reps
7 reps
7 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 9
RPE 9
2
Deadlift (Barbell)
1
1
2
1
2
10 reps
7 reps
5 reps
3 reps
4 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
3
Lying Leg Raise
2
20 reps
RPE 10
4A
Kettlebell Clean
2
7 reps
RPE 7
4B
Kettlebell Press
2
7 reps
RPE 7
5A
Snatch (Kettlebell)
2
7 reps
RPE 7
5B
Kettlebell Swing
2
7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
2
7 reps
7 reps
7 reps
7 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 9
RPE 9
2
Deadlift (Barbell)
1
1
2
1
2
10 reps
7 reps
5 reps
3 reps
4 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
3
Lying Leg Raise
2
20 reps
RPE 10
4A
Kettlebell Clean
2
10 reps
RPE 7
4B
Kettlebell Press
2
10 reps
RPE 7
5A
Snatch (Kettlebell)
2
10 reps
RPE 7
5B
Kettlebell Swing
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
7 reps
7 reps
7 reps
RPE 5
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
10 reps
7 reps
5 reps
RPE 6
RPE 8
RPE 9
3
Lying Leg Raise
2
20 reps
RPE 10
4A
Kettlebell Clean
2
6 reps
RPE 7
4B
Kettlebell Press
2
6 reps
RPE 7
5A
Snatch (Kettlebell)
2
6 reps
RPE 7
5B
Kettlebell Swing
2
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 9
2
Chin-Up (Bodyweight)
2
12 reps
RPE 9
3
Overhead Press (Barbell)
1
1
7 reps
4 reps
RPE 8
RPE 10
4
Pull-Up (Weighted)
3
6 reps
RPE 8
5
Chin-Up (Weighted)
3
8 reps
RPE 8
6A
Pike Push Up
1
1
2
10 reps
8 reps
7 reps
RPE 7
RPE 8
RPE 9
6B
Lying Leg Raise
3
20 reps
RPE 10
7
Pull-Up (Bodyweight)
1
12 reps
RPE 9
8
Chin-Up (Bodyweight)
1
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 9
2
Chin-Up (Bodyweight)
2
12 reps
RPE 9
3
Overhead Press (Barbell)
1
1
7 reps
4 reps
RPE 8
RPE 10
4
Pull-Up (Weighted)
3
6 reps
RPE 8
5
Chin-Up (Weighted)
3
8 reps
RPE 8
6A
Pike Push Up
1
1
2
10 reps
8 reps
7 reps
RPE 7
RPE 8
RPE 9
6B
Lying Leg Raise
3
20 reps
RPE 10
7
Pull-Up (Bodyweight)
1
12 reps
RPE 9
8
Chin-Up (Bodyweight)
1
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 9
2
Chin-Up (Bodyweight)
2
12 reps
RPE 9
3
Overhead Press (Barbell)
1
1
7 reps
4 reps
RPE 8
RPE 10
4
Pull-Up (Weighted)
3
1
6 reps
5 reps
RPE 9
RPE 8
5
Chin-Up (Weighted)
4
6 reps
RPE 9
6A
Pike Push Up
1
1
2
10 reps
8 reps
7 reps
RPE 7
RPE 8
RPE 9
6B
Lying Leg Raise
3
20 reps
RPE 10
7
Pull-Up (Bodyweight)
1
12 reps
RPE 9
8
Chin-Up (Bodyweight)
1
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 9
2
Chin-Up (Bodyweight)
2
12 reps
RPE 9
3
Overhead Press (Barbell)
1
1
7 reps
4 reps
RPE 8
RPE 10
4
Pull-Up (Weighted)
3
1
6 reps
5 reps
RPE 9
RPE 8
5
Chin-Up (Weighted)
4
6 reps
RPE 9
6A
Pike Push Up
1
1
2
10 reps
8 reps
7 reps
RPE 7
RPE 8
RPE 9
6B
Lying Leg Raise
3
20 reps
RPE 10
7
Pull-Up (Bodyweight)
1
12 reps
RPE 9
8
Chin-Up (Bodyweight)
1
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 9
2
Chin-Up (Bodyweight)
2
12 reps
RPE 9
3
Overhead Press (Barbell)
2
4 reps
RPE 10
4
Pull-Up (Weighted)
3
1
6 reps
7 reps
RPE 9
RPE 9
5
Chin-Up (Weighted)
2
2
6 reps
8 reps
RPE 8
RPE 9
6A
Pike Push Up
1
1
1
1
10 reps
8 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9
6B
Lying Leg Raise
2
1
20 reps
30 reps
RPE 10
RPE 10
7
Pull-Up (Bodyweight)
1
12 reps
RPE 9
8
Chin-Up (Bodyweight)
1
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 9
2
Chin-Up (Bodyweight)
2
12 reps
RPE 9
3
Overhead Press (Barbell)
2
4 reps
RPE 10
4
Pull-Up (Weighted)
3
1
6 reps
7 reps
RPE 9
RPE 9
5
Chin-Up (Weighted)
2
2
6 reps
8 reps
RPE 8
RPE 9
6A
Pike Push Up
1
1
1
1
10 reps
8 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9
6B
Lying Leg Raise
2
1
20 reps
30 reps
RPE 10
RPE 10
7
Pull-Up (Bodyweight)
1
12 reps
RPE 9
8
Chin-Up (Bodyweight)
1
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 9
2
Chin-Up (Bodyweight)
2
12 reps
RPE 9
3
Overhead Press (Barbell)
2
4 reps
RPE 10
4
Pull-Up (Weighted)
3
1
6 reps
7 reps
RPE 9
RPE 9
5
Chin-Up (Weighted)
2
2
6 reps
8 reps
RPE 8
RPE 9
6A
Pike Push Up
1
1
1
1
10 reps
8 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9
6B
Lying Leg Raise
2
1
20 reps
30 reps
RPE 10
RPE 10
7
Pull-Up (Bodyweight)
1
12 reps
RPE 9
8
Chin-Up (Bodyweight)
1
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 9
2
Chin-Up (Bodyweight)
2
12 reps
RPE 9
3
Overhead Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Pull-Up (Weighted)
2
6 reps
RPE 7
5
Chin-Up (Weighted)
2
6 reps
RPE 7
6A
Pike Push Up
1
1
10 reps
8 reps
RPE 7
RPE 8
6B
Lying Leg Raise
2
20 reps
RPE 8
7
Pull-Up (Bodyweight)
1
12 reps
RPE 9
8
Chin-Up (Bodyweight)
1
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Chest Fly (Machine)
1
2
15 reps
10 reps
RPE 7
RPE 8
3
Bench Press (Barbell)
1
1
2
10 reps
8 reps
7 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
3
10 reps
RPE 8
5
Seated Row (Cable)
2
8 reps
RPE 8
6
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
7
Lat Pulldown
3
8 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 10
9
Lateral Raise (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Chest Fly (Machine)
1
2
15 reps
10 reps
RPE 7
RPE 8
3
Bench Press (Barbell)
1
1
2
10 reps
8 reps
7 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
3
10 reps
RPE 8
5
Seated Row (Cable)
2
8 reps
RPE 8
6
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
7
Lat Pulldown
3
8 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 10
9
Lateral Raise (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Chest Fly (Machine)
1
2
15 reps
10 reps
RPE 7
RPE 8
3
Bench Press (Barbell)
1
1
3
10 reps
8 reps
7 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
3
10 reps
RPE 8
5
Seated Row (Cable)
2
8 reps
RPE 8
6
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
7
Lat Pulldown
3
8 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Chest Fly (Machine)
1
2
15 reps
10 reps
RPE 7
RPE 8
3
Bench Press (Barbell)
1
1
3
10 reps
8 reps
7 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
3
10 reps
RPE 8
5
Seated Row (Cable)
2
8 reps
RPE 8
6
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
7
Lat Pulldown
3
8 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Chest Fly (Machine)
1
2
15 reps
10 reps
RPE 7
RPE 8
3
Bench Press (Barbell)
1
1
4
10 reps
8 reps
7 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
4
10 reps
RPE 8
5
Seated Row (Cable)
2
8 reps
RPE 8
6
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
7
Lat Pulldown
3
8 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Chest Fly (Machine)
1
2
15 reps
10 reps
RPE 7
RPE 8
3
Bench Press (Barbell)
1
1
4
10 reps
8 reps
7 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
4
10 reps
RPE 8
5
Seated Row (Cable)
2
8 reps
RPE 8
6
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
7
Lat Pulldown
3
8 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Chest Fly (Machine)
1
2
15 reps
10 reps
RPE 7
RPE 8
3
Bench Press (Barbell)
1
1
4
10 reps
8 reps
7 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
4
10 reps
RPE 8
5
Seated Row (Cable)
2
8 reps
RPE 8
6
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
7
Lat Pulldown
3
8 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Chest Fly (Machine)
1
2
15 reps
10 reps
RPE 7
RPE 8
3
Bench Press (Barbell)
1
1
1
10 reps
8 reps
7 reps
RPE 7
RPE 8
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 8
6
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
7
Lat Pulldown
3
8 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 10
2
Muscle Up
2
4 reps
RPE 10
3A
Split Squat (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 7
3B
Front Squat (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 7
4
Pistol Squat
2
10 reps
RPE 10
5
Hanging Leg Raise
3
10 reps
RPE 10
6
Knee Raise (Captain's Chair)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 10
2
Muscle Up
2
4 reps
RPE 10
3A
Split Squat (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 7
3B
Front Squat (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 7
4
Pistol Squat
2
10 reps
RPE 10
5
Hanging Leg Raise
3
10 reps
RPE 10
6
Knee Raise (Captain's Chair)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 10
2
Muscle Up
2
4 reps
RPE 10
3A
Split Squat (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 7
3B
Front Squat (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 7
4
Pistol Squat
2
10 reps
RPE 10
5
Hanging Leg Raise
4
10 reps
RPE 10
6
Knee Raise (Captain's Chair)
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 10
2
Muscle Up
2
4 reps
RPE 10
3A
Split Squat (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 7
3B
Front Squat (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 7
4
Pistol Squat
2
10 reps
RPE 10
5
Hanging Leg Raise
4
10 reps
RPE 10
6
Knee Raise (Captain's Chair)
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 10
2
Muscle Up
2
5 reps
RPE 10
3A
Split Squat (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 7
3B
Front Squat (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 7
4
Pistol Squat
2
10 reps
RPE 10
5
Hanging Leg Raise
4
10 reps
RPE 10
6
Knee Raise (Captain's Chair)
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 10
2
Muscle Up
2
5 reps
RPE 10
3A
Split Squat (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 7
3B
Front Squat (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 7
4
Pistol Squat
2
10 reps
RPE 10
5
Hanging Leg Raise
4
10 reps
RPE 10
6
Knee Raise (Captain's Chair)
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 10
2
Muscle Up
2
5 reps
RPE 10
3A
Split Squat (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 7
3B
Front Squat (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 7
4
Pistol Squat
2
10 reps
RPE 10
5
Hanging Leg Raise
4
10 reps
RPE 10
6
Knee Raise (Captain's Chair)
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 10
2
Muscle Up
2
5 reps
RPE 10
3A
Split Squat (Barbell)
2
7 reps
RPE 7
3B
Front Squat (Barbell)
2
7 reps
RPE 7
4
Pistol Squat
2
5 reps
RPE 10
5
Hanging Leg Raise
2
10 reps
RPE 10
6
Knee Raise (Captain's Chair)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 9
2
Muscle Up
2
4 reps
RPE 9
3
Dip (Bodyweight)
1
10 reps
RPE 10
4
Dip (Weighted)
1
2
2
5 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Pike Push Up
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Deficit Handstand Push Up
3
5 reps
RPE 10
7
Hand Stand
3
60 reps
RPE 10
8A
Nordic Curl
2
10 reps
RPE 10
8B
Reverse Nordic Curl
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 9
2
Muscle Up
2
4 reps
RPE 9
3
Dip (Bodyweight)
1
10 reps
RPE 10
4
Dip (Weighted)
1
2
2
5 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Pike Push Up
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Deficit Handstand Push Up
3
5 reps
RPE 10
7
Hand Stand
3
60 reps
RPE 10
8A
Nordic Curl
2
10 reps
RPE 10
8B
Reverse Nordic Curl
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 9
2
Muscle Up
2
4 reps
RPE 9
3
Dip (Bodyweight)
1
10 reps
RPE 10
4
Dip (Weighted)
1
1
1
3
5 reps
6 reps
8 reps
7 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Pike Push Up
1
1
10 reps
8 reps
RPE 7
RPE 8
6
Deficit Handstand Push Up
4
5 reps
RPE 10
7
Hand Stand
3
60 reps
RPE 10
8A
Nordic Curl
2
10 reps
RPE 10
8B
Reverse Nordic Curl
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 9
2
Muscle Up
2
4 reps
RPE 9
3
Dip (Bodyweight)
1
10 reps
RPE 10
4
Dip (Weighted)
1
1
1
3
5 reps
6 reps
8 reps
7 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Pike Push Up
1
1
10 reps
8 reps
RPE 7
RPE 8
6
Deficit Handstand Push Up
4
5 reps
RPE 10
7
Hand Stand
3
60 reps
RPE 10
8A
Nordic Curl
2
10 reps
RPE 10
8B
Reverse Nordic Curl
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 9
2
Muscle Up
2
4 reps
RPE 9
3
Dip (Bodyweight)
1
10 reps
RPE 10
4
Dip (Weighted)
1
1
1
3
5 reps
6 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Pike Push Up
1
1
10 reps
8 reps
RPE 7
RPE 8
6
Deficit Handstand Push Up
4
5 reps
RPE 10
7
Hand Stand
3
60 reps
RPE 10
8A
Nordic Curl
2
10 reps
RPE 10
8B
Reverse Nordic Curl
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 9
2
Muscle Up
2
4 reps
RPE 9
3
Dip (Bodyweight)
1
10 reps
RPE 10
4
Dip (Weighted)
1
1
1
3
5 reps
6 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Pike Push Up
1
1
10 reps
8 reps
RPE 7
RPE 8
6
Deficit Handstand Push Up
4
5 reps
RPE 10
7
Hand Stand
3
60 reps
RPE 10
8A
Nordic Curl
2
10 reps
RPE 10
8B
Reverse Nordic Curl
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 9
2
Muscle Up
2
4 reps
RPE 9
3
Dip (Bodyweight)
1
10 reps
RPE 10
4
Dip (Weighted)
1
1
1
3
5 reps
6 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Pike Push Up
1
1
10 reps
8 reps
RPE 7
RPE 8
6
Deficit Handstand Push Up
4
5 reps
RPE 10
7
Hand Stand
3
60 reps
RPE 10
8A
Nordic Curl
2
10 reps
RPE 10
8B
Reverse Nordic Curl
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 9
2
Muscle Up
1
4 reps
RPE 9
3
Dip (Bodyweight)
1
10 reps
RPE 10
4
Dip (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 8
5
Pike Push Up
1
1
10 reps
8 reps
RPE 7
RPE 8
6
Deficit Handstand Push Up
2
5 reps
RPE 10
7
Hand Stand
1
60 reps
RPE 10
8A
Nordic Curl
2
10 reps
RPE 10
8B
Reverse Nordic Curl
2
10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
2 Sets
2 Sets
7 Reps
7 Reps
7 Reps
7 Reps
@5
@6
@7
@9
2
Deadlift (Barbell)1 Set
1 Set
2 Sets
2 Sets
10 Reps
7 Reps
5 Reps
3 Reps
@6
@8
@9
@10
3
Lying Leg Raise2 Sets
20 Reps
@10
4A
Kettlebell Clean2 Sets
5 Reps
@7
4B
Kettlebell Press2 Sets
5 Reps
@7
5A
Snatch (Kettlebell)2 Sets
5 Reps
@7
5B
Kettlebell Swing2 Sets
5 Reps
@7
Day 2
1
Pull-Up (Bodyweight)2 Sets
12 Reps
@9
2
Chin-Up (Bodyweight)2 Sets
12 Reps
@9
3
Overhead Press (Barbell)1 Set
1 Set
7 Reps
4 Reps
@8
@10
4
Pull-Up (Weighted)3 Sets
6 Reps
@8
5
Chin-Up (Weighted)3 Sets
8 Reps
@8
6A
Pike Push Up1 Set
1 Set
2 Sets
10 Reps
8 Reps
7 Reps
@7
@8
@9
6B
Lying Leg Raise3 Sets
20 Reps
@10
7
Pull-Up (Bodyweight)1 Set
12 Reps
@9
8
Chin-Up (Bodyweight)1 Set
12 Reps
@9
Day 3
1
Pull-Up (Bodyweight)2 Sets
5 Reps
@10
2
Chest Fly (Machine)1 Set
2 Sets
15 Reps
10 Reps
@7
@8
3
Bench Press (Barbell)1 Set
1 Set
2 Sets
10 Reps
8 Reps
7 Reps
@7
@8
@9
4
Lat Prayer3 Sets
10 Reps
@8
5
Seated Row (Cable)2 Sets
8 Reps
@8
6
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@9
7
Lat Pulldown3 Sets
8 Reps
@8
8
Hanging Leg Raise3 Sets
10 Reps
@10
9
Lateral Raise (Cable)2 Sets
10 Reps
@8
Day 4
1
Pull-Up (Bodyweight)1 Set
5 Reps
@10
2
Muscle Up2 Sets
4 Reps
@10
3A
Split Squat (Barbell)2 Sets
1 Set
10 Reps
10 Reps
@8
@7
3B
Front Squat (Barbell)2 Sets
1 Set
10 Reps
10 Reps
@8
@7
4
Pistol Squat2 Sets
10 Reps
@10
5
Hanging Leg Raise3 Sets
10 Reps
@10
6
Knee Raise (Captain's Chair)3 Sets
10 Reps
@10
Day 5
1
Pull-Up (Bodyweight)1 Set
5 Reps
@9
2
Muscle Up2 Sets
4 Reps
@9
3
Dip (Bodyweight)1 Set
10 Reps
@10
4
Dip (Weighted)1 Set
2 Sets
2 Sets
5 Reps
6 Reps
6 Reps
@7
@8
@9
5
Pike Push Up1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@6
@7
@8
6
Deficit Handstand Push Up3 Sets
5 Reps
@10
7
Hand Stand3 Sets
60 Reps
@10
8A
Nordic Curl2 Sets
10 Reps
@10
8B
Reverse Nordic Curl2 Sets
10 Reps
@10