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BoostcampPNG

Spider-Man Brand New Day

by Reyes Saúl F.

Program Description

this workout isn't mine, but I put it here for others and I can use it for their goals and if they want to try for 12 weeks a try to be like Spider-Man.

Program Overview

  • Level
    Intermediate, Advanced, Beginner
  • Goal
    Athletics, Muscle, Strength, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 07, 2026 05:27
  • Last Edited
    Apr 07, 2026 06:17
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.5%
Hamstrings
12.5%
Lats
10.4%
Glutes
10.4%
Quadriceps
10.4%
Triceps
8.3%
Front Delts
8.3%
Abs
8.3%
Chest
6.3%
Biceps
4.2%
Lower Back
2.1%
Middle Delts
2.1%
Forearms
2.1%
Adductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Dip (Weighted)
3
8-12 reps
RPE 7.5
3A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Deficit Push Up
3
AMRAP
RPE 8
4A
Zercher Front-Foot Elevated Split Squat
3
7-10 reps
RPE 8.5
4B
Hanging Leg Raise
3
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Dip (Weighted)
3
8-12 reps
RPE 7.5
3A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Deficit Push Up
3
AMRAP
RPE 8
4A
Zercher Front-Foot Elevated Split Squat
3
7-10 reps
RPE 8.5
4B
Hanging Leg Raise
3
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Dip (Weighted)
3
8-12 reps
RPE 7.5
3A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Deficit Push Up
3
AMRAP
RPE 8
4A
Zercher Front-Foot Elevated Split Squat
3
7-10 reps
RPE 8.5
4B
Hanging Leg Raise
3
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Dip (Weighted)
3
8-12 reps
RPE 7.5
3A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Deficit Push Up
3
AMRAP
RPE 8
4A
Zercher Front-Foot Elevated Split Squat
3
7-10 reps
RPE 8.5
4B
Hanging Leg Raise
3
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Dip (Weighted)
3
8-12 reps
RPE 7.5
3A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Deficit Push Up
3
AMRAP
RPE 8
4A
Zercher Front-Foot Elevated Split Squat
3
7-10 reps
RPE 8.5
4B
Hanging Leg Raise
3
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Dip (Weighted)
3
8-12 reps
RPE 7.5
3A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Deficit Push Up
3
AMRAP
RPE 8
4A
Zercher Front-Foot Elevated Split Squat
3
7-10 reps
RPE 8.5
4B
Hanging Leg Raise
3
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Dip (Weighted)
3
8-12 reps
RPE 7.5
3A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Deficit Push Up
3
AMRAP
RPE 8
4A
Zercher Front-Foot Elevated Split Squat
3
7-10 reps
RPE 8.5
4B
Hanging Leg Raise
3
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Dip (Weighted)
3
8-12 reps
RPE 7.5
3A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Deficit Push Up
3
AMRAP
RPE 8
4A
Zercher Front-Foot Elevated Split Squat
3
7-10 reps
RPE 8.5
4B
Hanging Leg Raise
3
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Dip (Weighted)
3
8-12 reps
RPE 7.5
3A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Deficit Push Up
3
AMRAP
RPE 8
4A
Zercher Front-Foot Elevated Split Squat
3
7-10 reps
RPE 8.5
4B
Hanging Leg Raise
3
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Dip (Weighted)
3
8-12 reps
RPE 7.5
3A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Deficit Push Up
3
AMRAP
RPE 8
4A
Zercher Front-Foot Elevated Split Squat
3
7-10 reps
RPE 8.5
4B
Hanging Leg Raise
3
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Dip (Weighted)
3
8-12 reps
RPE 7.5
3A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Deficit Push Up
3
AMRAP
RPE 8
4A
Zercher Front-Foot Elevated Split Squat
3
7-10 reps
RPE 8.5
4B
Hanging Leg Raise
3
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Dip (Weighted)
3
8-12 reps
RPE 7.5
3A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Deficit Push Up
3
AMRAP
RPE 8
4A
Zercher Front-Foot Elevated Split Squat
3
7-10 reps
RPE 8.5
4B
Hanging Leg Raise
3
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
3A
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
3B
Pike Push Up
3
AMRAP
RPE 7
4A
Inverted Row
3
AMRAP
RPE 7.5
4B
Farmer's Walk (Weighted)
3
30-60 secs
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
3A
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
3B
Pike Push Up
3
AMRAP
RPE 7
4A
Inverted Row
3
AMRAP
RPE 7.5
4B
Farmer's Walk (Weighted)
3
30-60 secs
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
3A
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
3B
Pike Push Up
3
AMRAP
RPE 7
4A
Inverted Row
3
AMRAP
RPE 7.5
4B
Farmer's Walk (Weighted)
3
30-60 secs
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
3A
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
3B
Pike Push Up
3
AMRAP
RPE 7
4A
Inverted Row
3
AMRAP
RPE 7.5
4B
Farmer's Walk (Weighted)
3
30-60 secs
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
3A
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
3B
Pike Push Up
3
AMRAP
RPE 7
4A
Inverted Row
3
AMRAP
RPE 7.5
4B
Farmer's Walk (Weighted)
3
30-60 secs
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
3A
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
3B
Pike Push Up
3
AMRAP
RPE 7
4A
Inverted Row
3
AMRAP
RPE 7.5
4B
Farmer's Walk (Weighted)
3
30-60 secs
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
3A
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
3B
Pike Push Up
3
AMRAP
RPE 7
4A
Inverted Row
3
AMRAP
RPE 7.5
4B
Farmer's Walk (Weighted)
3
30-60 secs
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
3A
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
3B
Pike Push Up
3
AMRAP
RPE 7
4A
Inverted Row
3
AMRAP
RPE 7.5
4B
Farmer's Walk (Weighted)
3
30-60 secs
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
3A
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
3B
Pike Push Up
3
AMRAP
RPE 7
4A
Inverted Row
3
AMRAP
RPE 7.5
4B
Farmer's Walk (Weighted)
3
30-60 secs
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
3A
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
3B
Pike Push Up
3
AMRAP
RPE 7
4A
Inverted Row
3
AMRAP
RPE 7.5
4B
Farmer's Walk (Weighted)
3
30-60 secs
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
3A
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
3B
Pike Push Up
3
AMRAP
RPE 7
4A
Inverted Row
3
AMRAP
RPE 7.5
4B
Farmer's Walk (Weighted)
3
30-60 secs
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
3A
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
3B
Pike Push Up
3
AMRAP
RPE 7
4A
Inverted Row
3
AMRAP
RPE 7.5
4B
Farmer's Walk (Weighted)
3
30-60 secs
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 8.5
2
Wide Grip Pull-Up
3
6-10 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 7.5
3B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4A
Decline Push Up
3
AMRAP
RPE 7.5
4B
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 8.5
2
Wide Grip Pull-Up
3
6-10 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 7.5
3B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4A
Decline Push Up
3
AMRAP
RPE 7.5
4B
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 8.5
2
Wide Grip Pull-Up
3
6-10 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 7.5
3B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4A
Decline Push Up
3
AMRAP
RPE 7.5
4B
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 8.5
2
Wide Grip Pull-Up
3
6-10 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 7.5
3B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4A
Decline Push Up
3
AMRAP
RPE 7.5
4B
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 8.5
2
Wide Grip Pull-Up
3
6-10 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 7.5
3B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4A
Decline Push Up
3
AMRAP
RPE 7.5
4B
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 8.5
2
Wide Grip Pull-Up
3
6-10 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 7.5
3B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4A
Decline Push Up
3
AMRAP
RPE 7.5
4B
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 8.5
2
Wide Grip Pull-Up
3
6-10 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 7.5
3B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4A
Decline Push Up
3
AMRAP
RPE 7.5
4B
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 8.5
2
Wide Grip Pull-Up
3
6-10 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 7.5
3B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4A
Decline Push Up
3
AMRAP
RPE 7.5
4B
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 8.5
2
Wide Grip Pull-Up
3
6-10 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 7.5
3B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4A
Decline Push Up
3
AMRAP
RPE 7.5
4B
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 8.5
2
Wide Grip Pull-Up
3
6-10 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 7.5
3B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4A
Decline Push Up
3
AMRAP
RPE 7.5
4B
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 8.5
2
Wide Grip Pull-Up
3
6-10 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 7.5
3B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4A
Decline Push Up
3
AMRAP
RPE 7.5
4B
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 8.5
2
Wide Grip Pull-Up
3
6-10 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 7.5
3B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4A
Decline Push Up
3
AMRAP
RPE 7.5
4B
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@8
2
Dip (Weighted)
3 Sets
8-12 Reps
@7.5
3A
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8.5
3B
Deficit Push Up
3 Sets
AMRAP
@8
4A
Zercher Front-Foot Elevated Split Squat
3 Sets
7-10 Reps
@8.5
4B
Hanging Leg Raise
3 Sets
AMRAP
@8.5
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8-12 Reps
@8.5
3A
Seated Hamstring Curl
3 Sets
12-15 Reps
@7.5
3B
Pike Push Up
3 Sets
AMRAP
@7
4A
Inverted Row
3 Sets
AMRAP
@7.5
4B
Farmer's Walk (Weighted)
3 Sets
30-60 secs
@9.5
Day 3
1
Trap Bar Deadlift
3 Sets
5-8 Reps
@8.5
2
Wide Grip Pull-Up
3 Sets
6-10 Reps
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
7-10 Reps
@7.5
3B
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Decline Push Up
3 Sets
AMRAP
@7.5
4B
Decline Sit Up (Weighted)
3 Sets
12-15 Reps
@8.5