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Modified Mike Tyson Inspired At-Home Training

by Wes W.
3 athletes joined

Program Description

The purpose for modifying the Mike Tyson Inspired At-Home Training Program is to create a Novice workout that exists in between the Beginner and Intermediate levels. The main purpose is to retain the commitment and skill level of the Intermediate, but choosing exercises that favor taller individuals with less flexibility and who struggle with exercises that require motions that bring surges of blood rushing to the head (i .e. Crunches, Bear walk, etc.) and take advantage of a pull-up/dip tower, dumbbells, and body weight bands.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 29, 2024 05:52
  • Last Edited
    Jun 18, 2025 11:53

Summary

Unleash your inner fighter with this 8-week Modified Mike Tyson Inspired At-Home Training program. Designed for four days a week, this regimen combines high-energy cardio, bodyweight strength exercises, and dynamic stretches to enhance your agility, power, and endurance. Each workout is crafted to challenge your limits, featuring moves like jump rope, pike push-ups, and mountain climbers, ensuring you build a well-rounded physique without needing a gym. Get ready to transform your fitness and channel the relentless spirit of a champion!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Push Up
4
8 reps
-
5
Jump Squat
4
10 reps
-
6
Pull-Up (Assisted)
4
5 reps
-
7
Knee Raise (Captain's Chair)
10
10 reps
-
8
Jump Rope
5
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Push Up
5
10 reps
-
5
Jump Squat
5
12 reps
-
6
Pull-Up (Assisted)
4
6 reps
-
7
Knee Raise (Captain's Chair)
10
10 reps
-
8
Jump Rope
5
55 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Push Up
5
12 reps
-
5
Jump Squat
5
15 reps
-
6
Pull-Up (Assisted)
4
6 reps
-
7
Knee Raise (Captain's Chair)
10
10 reps
-
8
Jump Rope
5
55 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Push Up
6
15 reps
-
5
Jump Squat
6
20 reps
-
6
Pull-Up (Assisted)
5
8 reps
-
7
Knee Raise (Captain's Chair)
10
12 reps
-
8
Jump Rope
6
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Push Up
6
15 reps
-
5
Jump Squat
6
20 reps
-
6
Pull-Up (Assisted)
5
8 reps
-
7
Knee Raise (Captain's Chair)
10
12 reps
-
8
Jump Rope
6
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Push Up
6
15 reps
-
5
Jump Squat
6
20 reps
-
6
Pull-Up (Assisted)
5
8 reps
-
7
Knee Raise (Captain's Chair)
10
12 reps
-
8
Jump Rope
6
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Push Up
6
15 reps
-
5
Jump Squat
6
20 reps
-
6
Pull-Up (Assisted)
5
8 reps
-
7
Knee Raise (Captain's Chair)
10
12 reps
-
8
Jump Rope
6
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Push Up
6
15 reps
-
5
Jump Squat
6
20 reps
-
6
Pull-Up (Assisted)
5
8 reps
-
7
Knee Raise (Captain's Chair)
10
12 reps
-
8
Jump Rope
6
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Pike Push Up
4
8 reps
-
5
Mountain Climber
10
20 reps
-
6
Inverted Row
5
10 reps
-
7
Walkout Plank
4
8 reps
-
8
Jump Rope
5
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Pike Push Up
5
10 reps
-
5
Mountain Climber
10
20 reps
-
6
Inverted Row
6
10 reps
-
7
Walkout Plank
4
10 reps
-
8
Jump Rope
5
55 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Pike Push Up
5
12 reps
-
5
Mountain Climber
10
20 reps
-
6
Inverted Row
6
12 reps
-
7
Walkout Plank
5
10 reps
-
8
Jump Rope
5
55 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Pike Push Up
6
15 reps
-
5
Mountain Climber
10
30 reps
-
6
Inverted Row
7
12 reps
-
7
Walkout Plank
5
12 reps
-
8
Jump Rope
6
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Pike Push Up
6
15 reps
-
5
Mountain Climber
10
30 reps
-
6
Inverted Row
7
12 reps
-
7
Walkout Plank
5
12 reps
-
8
Jump Rope
6
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Pike Push Up
6
15 reps
-
5
Mountain Climber
10
30 reps
-
6
Inverted Row
7
12 reps
-
7
Walkout Plank
5
12 reps
-
8
Jump Rope
6
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Pike Push Up
6
15 reps
-
5
Mountain Climber
10
30 reps
-
6
Inverted Row
7
12 reps
-
7
Walkout Plank
5
12 reps
-
8
Jump Rope
6
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Pike Push Up
6
15 reps
-
5
Mountain Climber
10
30 reps
-
6
Inverted Row
7
12 reps
-
7
Walkout Plank
5
12 reps
-
8
Jump Rope
6
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Push Up
4
8 reps
-
5
Jump Squat
4
10 reps
-
6
Pull-Up (Assisted)
4
5 reps
-
7
Knee Raise (Captain's Chair)
10
10 reps
-
8
Jump Rope
5
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Push Up
5
10 reps
-
5
Jump Squat
5
12 reps
-
6
Pull-Up (Assisted)
4
6 reps
-
7
Knee Raise (Captain's Chair)
10
10 reps
-
8
Jump Rope
5
55 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Push Up
5
12 reps
-
5
Jump Squat
5
15 reps
-
6
Pull-Up (Assisted)
4
6 reps
-
7
Knee Raise (Captain's Chair)
10
10 reps
-
8
Jump Rope
5
55 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Push Up
6
15 reps
-
5
Jump Squat
6
20 reps
-
6
Pull-Up (Assisted)
5
8 reps
-
7
Knee Raise (Captain's Chair)
10
12 reps
-
8
Jump Rope
6
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Push Up
6
15 reps
-
5
Jump Squat
6
20 reps
-
6
Pull-Up (Assisted)
5
8 reps
-
7
Knee Raise (Captain's Chair)
10
12 reps
-
8
Jump Rope
6
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Push Up
6
15 reps
-
5
Jump Squat
6
20 reps
-
6
Pull-Up (Assisted)
5
8 reps
-
7
Knee Raise (Captain's Chair)
10
12 reps
-
8
Jump Rope
6
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Push Up
6
15 reps
-
5
Jump Squat
6
20 reps
-
6
Pull-Up (Assisted)
5
8 reps
-
7
Knee Raise (Captain's Chair)
10
12 reps
-
8
Jump Rope
6
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Push Up
6
15 reps
-
5
Jump Squat
6
20 reps
-
6
Pull-Up (Assisted)
5
8 reps
-
7
Knee Raise (Captain's Chair)
10
12 reps
-
8
Jump Rope
6
60 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Pike Push Up
4
8 reps
-
5
Mountain Climber
10
20 reps
-
6
Inverted Row
5
10 reps
-
7
Walkout Plank
4
8 reps
-
8
Jump Rope
5
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Pike Push Up
5
10 reps
-
5
Mountain Climber
10
20 reps
-
6
Inverted Row
6
10 reps
-
7
Walkout Plank
4
10 reps
-
8
Jump Rope
5
55 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Pike Push Up
5
12 reps
-
5
Mountain Climber
10
20 reps
-
6
Inverted Row
6
12 reps
-
7
Walkout Plank
5
10 reps
-
8
Jump Rope
5
55 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Pike Push Up
6
15 reps
-
5
Mountain Climber
10
30 reps
-
6
Inverted Row
7
12 reps
-
7
Walkout Plank
5
12 reps
-
8
Jump Rope
6
60 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Pike Push Up
6
15 reps
-
5
Mountain Climber
10
30 reps
-
6
Inverted Row
7
12 reps
-
7
Walkout Plank
5
12 reps
-
8
Jump Rope
6
60 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Pike Push Up
6
15 reps
-
5
Mountain Climber
10
30 reps
-
6
Inverted Row
7
12 reps
-
7
Walkout Plank
5
12 reps
-
8
Jump Rope
6
60 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Pike Push Up
6
15 reps
-
5
Mountain Climber
10
30 reps
-
6
Inverted Row
7
12 reps
-
7
Walkout Plank
5
12 reps
-
8
Jump Rope
6
60 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100 reps
-
2
World's Greatest Stretch
1
12 reps
-
3
Arm Circle
1
30 reps
-
4
Pike Push Up
6
15 reps
-
5
Mountain Climber
10
30 reps
-
6
Inverted Row
7
12 reps
-
7
Walkout Plank
5
12 reps
-
8
Jump Rope
6
60 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Jump Rope
1 Set
100 Reps
-
2
World's Greatest Stretch
1 Set
12 Reps
-
3
Arm Circle
1 Set
30 Reps
-
4
Pike Push Up
4 Sets
8 Reps
-
5
Mountain Climber
10 Sets
20 Reps
-
6
Inverted Row
5 Sets
10 Reps
-
7
Walkout Plank
4 Sets
8 Reps
-
8
Jump Rope
5 Sets
50 Reps
-
Day 1
1
Jump Rope
1 Set
100 Reps
-
2
World's Greatest Stretch
1 Set
12 Reps
-
3
Arm Circle
1 Set
30 Reps
-
4
Push Up
4 Sets
8 Reps
-
5
Jump Squat
4 Sets
10 Reps
-
6
Pull-Up (Assisted)
4 Sets
5 Reps
-
7
Knee Raise (Captain's Chair)
10 Sets
10 Reps
-
8
Jump Rope
5 Sets
50 Reps
-
Day 3
1
Jump Rope
1 Set
100 Reps
-
2
World's Greatest Stretch
1 Set
12 Reps
-
3
Arm Circle
1 Set
30 Reps
-
4
Push Up
4 Sets
8 Reps
-
5
Jump Squat
4 Sets
10 Reps
-
6
Pull-Up (Assisted)
4 Sets
5 Reps
-
7
Knee Raise (Captain's Chair)
10 Sets
10 Reps
-
8
Jump Rope
5 Sets
50 Reps
-
Day 4
1
Jump Rope
1 Set
100 Reps
-
2
World's Greatest Stretch
1 Set
12 Reps
-
3
Arm Circle
1 Set
30 Reps
-
4
Pike Push Up
4 Sets
8 Reps
-
5
Mountain Climber
10 Sets
20 Reps
-
6
Inverted Row
5 Sets
10 Reps
-
7
Walkout Plank
4 Sets
8 Reps
-
8
Jump Rope
5 Sets
50 Reps
-