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Greek athlete Calisthenics

by Iolaos
10 athletes joined

Program Description

Program designed to build a physique similar to the idealized ancient Greek physiques, perfect If you don't have much equipment or time and are aiming for an athletic build and aesthetics.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 16, 2025 07:53
  • Last Edited
    Jun 18, 2025 12:36

Summary

Unleash your inner Greek athlete with this 12-week calisthenics program designed to sculpt your physique and enhance your strength. Committing to five days a week, you'll tackle a variety of bodyweight and dumbbell exercises that target your chest, triceps, back, and shoulders, ensuring a balanced approach to muscle development. Each session is structured around high-intensity AMRAP (As Many Reps As Possible) sets, pushing your limits while building endurance and power. Get ready to transform your body and elevate your fitness game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Dips Between Chairs
4
AMRAP
-
2
Push Up
3
AMRAP
-
3
Dips Between Chairs
2
AMRAP
-
4
Decline Push Up
3
AMRAP
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6
Narrow Push Up
3
AMRAP
-
7
Tricep Extension (Dumbbell)
4
15 reps
-
8
French Press
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Abs Crunch (Weighted)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
4
AMRAP
-
2
Push Up
3
AMRAP
-
3
Dips Between Chairs
2
AMRAP
-
4
Decline Push Up
3
AMRAP
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6
Narrow Push Up
3
AMRAP
-
7
Tricep Extension (Dumbbell)
4
15 reps
-
8
French Press
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Abs Crunch (Weighted)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
4
AMRAP
-
2
Push Up
3
AMRAP
-
3
Dips Between Chairs
2
AMRAP
-
4
Decline Push Up
3
AMRAP
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6
Narrow Push Up
3
AMRAP
-
7
Tricep Extension (Dumbbell)
4
15 reps
-
8
French Press
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Abs Crunch (Weighted)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
4
AMRAP
-
2
Push Up
3
AMRAP
-
3
Dips Between Chairs
2
AMRAP
-
4
Decline Push Up
3
AMRAP
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6
Narrow Push Up
3
AMRAP
-
7
Tricep Extension (Dumbbell)
4
15 reps
-
8
French Press
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Abs Crunch (Weighted)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
4
AMRAP
-
2
Push Up
3
AMRAP
-
3
Dips Between Chairs
2
AMRAP
-
4
Decline Push Up
3
AMRAP
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6
Narrow Push Up
3
AMRAP
-
7
Tricep Extension (Dumbbell)
4
15 reps
-
8
French Press
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Abs Crunch (Weighted)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
4
AMRAP
-
2
Push Up
3
AMRAP
-
3
Dips Between Chairs
2
AMRAP
-
4
Decline Push Up
3
AMRAP
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6
Narrow Push Up
3
AMRAP
-
7
Tricep Extension (Dumbbell)
4
15 reps
-
8
French Press
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Abs Crunch (Weighted)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
4
AMRAP
-
2
Push Up
3
AMRAP
-
3
Dips Between Chairs
2
AMRAP
-
4
Decline Push Up
3
AMRAP
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6
Narrow Push Up
3
AMRAP
-
7
Tricep Extension (Dumbbell)
4
15 reps
-
8
French Press
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Abs Crunch (Weighted)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
4
AMRAP
-
2
Push Up
3
AMRAP
-
3
Dips Between Chairs
2
AMRAP
-
4
Decline Push Up
3
AMRAP
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6
Narrow Push Up
3
AMRAP
-
7
Tricep Extension (Dumbbell)
4
15 reps
-
8
French Press
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Abs Crunch (Weighted)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
4
AMRAP
-
2
Push Up
3
AMRAP
-
3
Dips Between Chairs
2
AMRAP
-
4
Decline Push Up
3
AMRAP
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6
Narrow Push Up
3
AMRAP
-
7
Tricep Extension (Dumbbell)
4
15 reps
-
8
French Press
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Abs Crunch (Weighted)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
4
AMRAP
-
2
Push Up
3
AMRAP
-
3
Dips Between Chairs
2
AMRAP
-
4
Decline Push Up
3
AMRAP
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6
Narrow Push Up
3
AMRAP
-
7
Tricep Extension (Dumbbell)
4
15 reps
-
8
French Press
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Abs Crunch (Weighted)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
4
AMRAP
-
2
Push Up
3
AMRAP
-
3
Dips Between Chairs
2
AMRAP
-
4
Decline Push Up
3
AMRAP
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6
Narrow Push Up
3
AMRAP
-
7
Tricep Extension (Dumbbell)
4
15 reps
-
8
French Press
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Abs Crunch (Weighted)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
4
AMRAP
-
2
Push Up
3
AMRAP
-
3
Dips Between Chairs
2
AMRAP
-
4
Decline Push Up
3
AMRAP
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6
Narrow Push Up
3
AMRAP
-
7
Tricep Extension (Dumbbell)
4
15 reps
-
8
French Press
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Abs Crunch (Weighted)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Dead Hang
1
-
4
Pike Push Up
4
AMRAP
-
5
Pullover (Dumbbell)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Y Raise
3
15 reps
-
9
Rear Delt Fly (Dumbbell)
4
15 reps
-
10
Shrug (Dumbbell)
3
AMRAP
-
11
Neck Curl
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Dead Hang
1
-
4
Pike Push Up
4
AMRAP
-
5
Pullover (Dumbbell)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Y Raise
3
15 reps
-
9
Rear Delt Fly (Dumbbell)
4
15 reps
-
10
Shrug (Dumbbell)
3
AMRAP
-
11
Neck Curl
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Dead Hang
1
-
4
Pike Push Up
4
AMRAP
-
5
Pullover (Dumbbell)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Y Raise
3
15 reps
-
9
Rear Delt Fly (Dumbbell)
4
15 reps
-
10
Shrug (Dumbbell)
3
AMRAP
-
11
Neck Curl
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Dead Hang
1
-
4
Pike Push Up
4
AMRAP
-
5
Pullover (Dumbbell)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Y Raise
3
15 reps
-
9
Rear Delt Fly (Dumbbell)
4
15 reps
-
10
Shrug (Dumbbell)
3
AMRAP
-
11
Neck Curl
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Dead Hang
1
-
4
Pike Push Up
4
AMRAP
-
5
Pullover (Dumbbell)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Y Raise
3
15 reps
-
9
Rear Delt Fly (Dumbbell)
4
15 reps
-
10
Shrug (Dumbbell)
3
AMRAP
-
11
Neck Curl
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Dead Hang
1
-
4
Pike Push Up
4
AMRAP
-
5
Pullover (Dumbbell)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Y Raise
3
15 reps
-
9
Rear Delt Fly (Dumbbell)
4
15 reps
-
10
Shrug (Dumbbell)
3
AMRAP
-
11
Neck Curl
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Dead Hang
1
-
4
Pike Push Up
4
AMRAP
-
5
Pullover (Dumbbell)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Y Raise
3
15 reps
-
9
Rear Delt Fly (Dumbbell)
4
15 reps
-
10
Shrug (Dumbbell)
3
AMRAP
-
11
Neck Curl
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Dead Hang
1
-
4
Pike Push Up
4
AMRAP
-
5
Pullover (Dumbbell)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Y Raise
3
15 reps
-
9
Rear Delt Fly (Dumbbell)
4
15 reps
-
10
Shrug (Dumbbell)
3
AMRAP
-
11
Neck Curl
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Dead Hang
1
-
4
Pike Push Up
4
AMRAP
-
5
Pullover (Dumbbell)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Y Raise
3
15 reps
-
9
Rear Delt Fly (Dumbbell)
4
15 reps
-
10
Shrug (Dumbbell)
3
AMRAP
-
11
Neck Curl
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Dead Hang
1
-
4
Pike Push Up
4
AMRAP
-
5
Pullover (Dumbbell)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Y Raise
3
15 reps
-
9
Rear Delt Fly (Dumbbell)
4
15 reps
-
10
Shrug (Dumbbell)
3
AMRAP
-
11
Neck Curl
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Dead Hang
1
-
4
Pike Push Up
4
AMRAP
-
5
Pullover (Dumbbell)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Y Raise
3
15 reps
-
9
Rear Delt Fly (Dumbbell)
4
15 reps
-
10
Shrug (Dumbbell)
3
AMRAP
-
11
Neck Curl
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Dead Hang
1
-
4
Pike Push Up
4
AMRAP
-
5
Pullover (Dumbbell)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Y Raise
3
15 reps
-
9
Rear Delt Fly (Dumbbell)
4
15 reps
-
10
Shrug (Dumbbell)
3
AMRAP
-
11
Neck Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Dead Hang
1
-
5
Reverse Bicep Curl (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Plank
1
-
8
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Dead Hang
1
-
5
Reverse Bicep Curl (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Plank
1
-
8
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Dead Hang
1
-
5
Reverse Bicep Curl (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Plank
1
-
8
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Dead Hang
1
-
5
Reverse Bicep Curl (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Plank
1
-
8
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Dead Hang
1
-
5
Reverse Bicep Curl (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Plank
1
-
8
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Dead Hang
1
-
5
Reverse Bicep Curl (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Plank
1
-
8
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Dead Hang
1
-
5
Reverse Bicep Curl (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Plank
1
-
8
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Dead Hang
1
-
5
Reverse Bicep Curl (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Plank
1
-
8
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Dead Hang
1
-
5
Reverse Bicep Curl (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Plank
1
-
8
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Dead Hang
1
-
5
Reverse Bicep Curl (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Plank
1
-
8
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Dead Hang
1
-
5
Reverse Bicep Curl (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Plank
1
-
8
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Dead Hang
1
-
5
Reverse Bicep Curl (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Plank
1
-
8
Abs Crunch (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
-
2
Sissy Squat
4
AMRAP
-
3
Goblet Squat
4
15 reps
-
4
Lunge (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
4
AMRAP
-
6
Neck Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
-
2
Sissy Squat
4
AMRAP
-
3
Goblet Squat
4
15 reps
-
4
Lunge (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
4
AMRAP
-
6
Neck Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
-
2
Sissy Squat
4
AMRAP
-
3
Goblet Squat
4
15 reps
-
4
Lunge (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
4
AMRAP
-
6
Neck Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
-
2
Sissy Squat
4
AMRAP
-
3
Goblet Squat
4
15 reps
-
4
Lunge (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
4
AMRAP
-
6
Neck Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
-
2
Sissy Squat
4
AMRAP
-
3
Goblet Squat
4
15 reps
-
4
Lunge (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
4
AMRAP
-
6
Neck Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
-
2
Sissy Squat
4
AMRAP
-
3
Goblet Squat
4
15 reps
-
4
Lunge (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
4
AMRAP
-
6
Neck Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
-
2
Sissy Squat
4
AMRAP
-
3
Goblet Squat
4
15 reps
-
4
Lunge (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
4
AMRAP
-
6
Neck Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
-
2
Sissy Squat
4
AMRAP
-
3
Goblet Squat
4
15 reps
-
4
Lunge (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
4
AMRAP
-
6
Neck Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
-
2
Sissy Squat
4
AMRAP
-
3
Goblet Squat
4
15 reps
-
4
Lunge (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
4
AMRAP
-
6
Neck Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
-
2
Sissy Squat
4
AMRAP
-
3
Goblet Squat
4
15 reps
-
4
Lunge (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
4
AMRAP
-
6
Neck Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
-
2
Sissy Squat
4
AMRAP
-
3
Goblet Squat
4
15 reps
-
4
Lunge (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
4
AMRAP
-
6
Neck Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
-
2
Sissy Squat
4
AMRAP
-
3
Goblet Squat
4
15 reps
-
4
Lunge (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
4
AMRAP
-
6
Neck Curl
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
-
2
Sit Up
3
10 reps
-
3
Plank
1
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Front Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
-
2
Sit Up
3
10 reps
-
3
Plank
1
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Front Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
-
2
Sit Up
3
10 reps
-
3
Plank
1
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Front Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
-
2
Sit Up
3
10 reps
-
3
Plank
1
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Front Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
-
2
Sit Up
3
10 reps
-
3
Plank
1
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Front Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
-
2
Sit Up
3
10 reps
-
3
Plank
1
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Front Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
-
2
Sit Up
3
10 reps
-
3
Plank
1
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Front Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
-
2
Sit Up
3
10 reps
-
3
Plank
1
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Front Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
-
2
Sit Up
3
10 reps
-
3
Plank
1
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Front Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
-
2
Sit Up
3
10 reps
-
3
Plank
1
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Front Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
-
2
Sit Up
3
10 reps
-
3
Plank
1
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Front Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
-
2
Sit Up
3
10 reps
-
3
Plank
1
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Front Raise
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Dips Between Chairs
4 Sets
AMRAP
-
2
Push Up
3 Sets
AMRAP
-
3
Dips Between Chairs
2 Sets
AMRAP
-
4
Decline Push Up
3 Sets
AMRAP
-
5
Chest Fly (Dumbbell)
4 Sets
12 Reps
-
6
Narrow Push Up
3 Sets
AMRAP
-
7
Tricep Extension (Dumbbell)
4 Sets
15 Reps
-
8
French Press
3 Sets
15 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
10
Abs Crunch (Weighted)
4 Sets
10 Reps
-
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
3
Dead Hang
1 Set
-
4
Pike Push Up
4 Sets
AMRAP
-
5
Pullover (Dumbbell)
3 Sets
15 Reps
-
6
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
8
Y Raise
3 Sets
15 Reps
-
9
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
-
10
Shrug (Dumbbell)
3 Sets
AMRAP
-
11
Neck Curl
3 Sets
AMRAP
-
Day 3
1
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
2
Bicep Curl (Barbell)
4 Sets
10 Reps
-
3
Hammer Curl
3 Sets
12 Reps
-
4
Dead Hang
1 Set
-
5
Reverse Bicep Curl (Dumbbell)
3 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
7
Plank
1 Set
-
8
Abs Crunch (Weighted)
3 Sets
AMRAP
-
Day 4
1
Vertical Jump
3 Sets
-
2
Sissy Squat
4 Sets
AMRAP
-
3
Goblet Squat
4 Sets
15 Reps
-
4
Lunge (Dumbbell)
3 Sets
8 Reps
-
5
Standing Calf Raise
4 Sets
AMRAP
-
6
Neck Curl
3 Sets
AMRAP
-
Day 5
1
Hanging Leg Raise
3 Sets
AMRAP
-
2
Sit Up
3 Sets
10 Reps
-
3
Plank
1 Set
-
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
5
Chin-Up (Bodyweight)
2 Sets
AMRAP
-
6
Front Raise
3 Sets
AMRAP
-