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Train Like moon knight Super X Workout Challenge Verison 1

by Stephen White
1 athletes joined
5.0
(1 rating)

Program Description

Get into shape like Oscar Issac did for Moon knight on Disney plus Oscar's training consist of weightlifting mixed with MMA cardio mixed in

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 01, 2024 05:04
  • Last Edited
    Sep 04, 2025 12:19

Summary

Unleash your inner superhero with the "Train Like Moon Knight Super X Workout Challenge"! Over the course of 4 weeks, this program combines 5 days of intense training each week, focusing on building strength and endurance through a variety of exercises targeting major muscle groups. From chest and triceps to legs and calves, you'll engage in barbell, dumbbell, and bodyweight movements designed to sculpt your physique and enhance your athletic performance. Equip yourself with a full gym and prepare to transform your body and mindset—it's time to rise to the challenge!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.1%
Front Delts
10.1%
Glutes
9.3%
Upper Back
9%
Triceps
8.3%
Chest
8.3%
Hamstrings
7.5%
Other
6.7%
Lats
6.5%
Middle Delts
5.4%
Lower Back
5%
Abs
2.9%
Biceps
2.9%
Forearms
2.2%
Olympic
1.8%
Cardio
1.3%
Adductors
1.2%
Calves
0.4%
Full-Body
0.4%
Abductors
0.4%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
RPE 6
2
Incline Bench Press (Barbell)
4
8 reps
RPE 6
3
Bench Press (Close Grip)
4
8 reps
RPE 6
4
Chest Fly (Dumbbell)
4
10 reps
RPE 6
5
Skull Crusher
4
10 reps
RPE 6
6
Dip (Bodyweight)
4
12 reps
RPE 6
7
Push Up
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
RPE 6
2
Incline Bench Press (Barbell)
4
8 reps
RPE 6
3
Bench Press (Close Grip)
4
8 reps
RPE 6
4
Chest Fly (Dumbbell)
4
10 reps
RPE 6
5
Skull Crusher
4
10 reps
RPE 6
6
Dip (Bodyweight)
4
12 reps
RPE 6
7
Push Up
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
RPE 6
2
Incline Bench Press (Barbell)
4
8 reps
RPE 6
3
Bench Press (Close Grip)
4
8 reps
RPE 6
4
Chest Fly (Dumbbell)
4
10 reps
RPE 6
5
Skull Crusher
4
10 reps
RPE 6
6
Dip (Bodyweight)
4
12 reps
RPE 6
7
Push Up
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
RPE 6
2
Incline Bench Press (Barbell)
4
8 reps
RPE 6
3
Bench Press (Close Grip)
4
8 reps
RPE 6
4
Chest Fly (Dumbbell)
4
10 reps
RPE 6
5
Skull Crusher
4
10 reps
RPE 6
6
Dip (Bodyweight)
4
12 reps
RPE 6
7
Push Up
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
RPE 6
2
Front Squat (Barbell)
4
8 reps
RPE 6
3
Leg Press
4
8 reps
RPE 6
4
Squat (Barbell)
4
10 reps
RPE 6
5
Stiff Leg Deadlift (Dumbbell)
4
1 reps
RPE 6
6
Step-Up (Weighted)
4
12 reps
RPE 6
7
Glute Bridge (Barbell)
4
1 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
RPE 6
2
Front Squat (Barbell)
4
8 reps
RPE 6
3
Leg Press
4
8 reps
RPE 6
4
Squat (Barbell)
4
10 reps
RPE 6
5
Stiff Leg Deadlift (Dumbbell)
4
1 reps
RPE 6
6
Step-Up (Weighted)
4
12 reps
RPE 6
7
Glute Bridge (Barbell)
4
1 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
RPE 6
2
Front Squat (Barbell)
4
8 reps
RPE 6
3
Leg Press
4
8 reps
RPE 6
4
Squat (Barbell)
4
10 reps
RPE 6
5
Stiff Leg Deadlift (Dumbbell)
4
1 reps
RPE 6
6
Step-Up (Weighted)
4
12 reps
RPE 6
7
Glute Bridge (Barbell)
4
1 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
RPE 6
2
Front Squat (Barbell)
4
8 reps
RPE 6
3
Leg Press
4
8 reps
RPE 6
4
Squat (Barbell)
4
10 reps
RPE 6
5
Stiff Leg Deadlift (Dumbbell)
4
1 reps
RPE 6
6
Step-Up (Weighted)
4
12 reps
RPE 6
7
Glute Bridge (Barbell)
4
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
RPE 6
2
Overhead Press (Barbell)
4
8 reps
RPE 6
3
Power Clean
4
8 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Upright Row (Barbell)
4
10 reps
RPE 6
6
Shrug (Dumbbell)
4
12 reps
RPE 6
7
Front Raise
4
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
RPE 6
2
Overhead Press (Barbell)
4
8 reps
RPE 6
3
Power Clean
4
8 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Upright Row (Barbell)
4
10 reps
RPE 6
6
Shrug (Dumbbell)
4
12 reps
RPE 6
7
Front Raise
4
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
RPE 6
2
Overhead Press (Barbell)
4
8 reps
RPE 6
3
Power Clean
4
8 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Upright Row (Barbell)
4
10 reps
RPE 6
6
Shrug (Dumbbell)
4
12 reps
RPE 6
7
Front Raise
4
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
RPE 6
2
Overhead Press (Barbell)
4
8 reps
RPE 6
3
Power Clean
4
8 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Upright Row (Barbell)
4
10 reps
RPE 6
6
Shrug (Dumbbell)
4
12 reps
RPE 6
7
Front Raise
4
1 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
RPE 6
2
Deadlift (Barbell)
4
8 reps
RPE 6
3
Chin-Up (Weighted)
4
8 reps
RPE 6
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 6
5
Lat Pulldown
4
10 reps
RPE 6
6
Single Arm High Row (Cable)
4
12 reps
RPE 6
7
Wrist Curls
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
RPE 6
2
Deadlift (Barbell)
4
8 reps
RPE 6
3
Chin-Up (Weighted)
4
8 reps
RPE 6
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 6
5
Lat Pulldown
4
10 reps
RPE 6
6
Single Arm High Row (Cable)
4
12 reps
RPE 6
7
Wrist Curls
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
RPE 6
2
Deadlift (Barbell)
4
8 reps
RPE 6
3
Chin-Up (Weighted)
4
8 reps
RPE 6
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 6
5
Lat Pulldown
4
10 reps
RPE 6
6
Single Arm High Row (Cable)
4
12 reps
RPE 6
7
Wrist Curls
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
RPE 6
2
Deadlift (Barbell)
4
8 reps
RPE 6
3
Chin-Up (Weighted)
4
8 reps
RPE 6
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 6
5
Lat Pulldown
4
10 reps
RPE 6
6
Single Arm High Row (Cable)
4
12 reps
RPE 6
7
Wrist Curls
4
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
10 reps
RPE 6
2
Stretching
1
6 mins
RPE 6
3
World's Greatest Stretch
1
100 reps
RPE 6
4
Hamstring Stretch with Rotation
3
10 reps
RPE 6
5
Couch Stretch with Reachovers
3
10 reps
RPE 6
6
Punching Bag
1
30 mins
RPE 6
7
Shadow Boxing
1
30 mins
RPE 6
8
Shadow Kick Boxing
1
30 mins
RPE 6
9
Turning Kicks ( MMa)
1
100 reps
RPE 6
10
Martial Arts
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
10 reps
RPE 6
2
Stretching
1
6 mins
RPE 6
3
World's Greatest Stretch
1
100 reps
RPE 6
4
Hamstring Stretch with Rotation
3
10 reps
RPE 6
5
Couch Stretch with Reachovers
3
10 reps
RPE 6
6
Punching Bag
1
30 mins
RPE 6
7
Shadow Boxing
1
30 mins
RPE 6
8
Shadow Kick Boxing
1
30 mins
RPE 6
9
Turning Kicks ( MMa)
1
100 reps
RPE 6
10
Martial Arts
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
10 reps
RPE 6
2
Stretching
1
6 mins
RPE 6
3
World's Greatest Stretch
1
100 reps
RPE 6
4
Hamstring Stretch with Rotation
3
10 reps
RPE 6
5
Couch Stretch with Reachovers
3
10 reps
RPE 6
6
Punching Bag
1
30 mins
RPE 6
7
Shadow Boxing
1
30 mins
RPE 6
8
Shadow Kick Boxing
1
30 mins
RPE 6
9
Turning Kicks ( MMa)
1
100 reps
RPE 6
10
Martial Arts
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
10 reps
RPE 6
2
Stretching
1
6 mins
RPE 6
3
World's Greatest Stretch
1
100 reps
RPE 6
4
Hamstring Stretch with Rotation
3
10 reps
RPE 6
5
Couch Stretch with Reachovers
3
10 reps
RPE 6
6
Punching Bag
1
30 mins
RPE 6
7
Shadow Boxing
1
30 mins
RPE 6
8
Shadow Kick Boxing
1
30 mins
RPE 6
9
Turning Kicks ( MMa)
1
100 reps
RPE 6
10
Martial Arts
1
30 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Jog
1 Set
10 mins
@6
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@6
3
Bench Press (Close Grip)
4 Sets
8 Reps
@6
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
@6
5
Skull Crusher
4 Sets
10 Reps
@6
6
Dip (Bodyweight)
4 Sets
12 Reps
@6
7
Push Up
4 Sets
12 Reps
@6
Day 2
1
Jog
1 Set
10 mins
@6
2
Front Squat (Barbell)
4 Sets
8 Reps
@6
3
Leg Press
4 Sets
8 Reps
@6
4
Squat (Barbell)
4 Sets
10 Reps
@6
5
Stiff Leg Deadlift (Dumbbell)
4 Sets
1 Reps
@6
6
Step-Up (Weighted)
4 Sets
12 Reps
@6
7
Glute Bridge (Barbell)
4 Sets
1 Reps
@6
Day 3
1
Jog
1 Set
10 mins
@6
2
Overhead Press (Barbell)
4 Sets
8 Reps
@6
3
Power Clean
4 Sets
8 Reps
@6
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@6
5
Upright Row (Barbell)
4 Sets
10 Reps
@6
6
Shrug (Dumbbell)
4 Sets
12 Reps
@6
7
Front Raise
4 Sets
1 Reps
@6
Day 4
1
Jog
1 Set
10 mins
@6
2
Deadlift (Barbell)
4 Sets
8 Reps
@6
3
Chin-Up (Weighted)
4 Sets
8 Reps
@6
4
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@6
5
Lat Pulldown
4 Sets
10 Reps
@6
6
Single Arm High Row (Cable)
4 Sets
12 Reps
@6
7
Wrist Curls
4 Sets
12 Reps
@6
Day 5
1
Cat Cow Stretch
3 Sets
10 Reps
@6
2
Stretching
1 Set
6 mins
@6
3
World's Greatest Stretch
1 Set
100 Reps
@6
4
Hamstring Stretch with Rotation
3 Sets
10 Reps
@6
5
Couch Stretch with Reachovers
3 Sets
10 Reps
@6
6
Punching Bag
1 Set
30 mins
@6
7
Shadow Boxing
1 Set
30 mins
@6
8
Shadow Kick Boxing
1 Set
30 mins
@6
9
Turning Kicks ( MMa)
1 Set
100 Reps
@6
10
Martial Arts
1 Set
30 mins
@6