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Greek athlete Calisthenics

by Iolaos
13 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
    Sep 13, 2025 08:05

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Front Delts
12.2%
Abs
9.3%
Biceps
8.8%
Upper Back
8.7%
Chest
7.6%
Middle Delts
6.9%
Lats
6.7%
Quadriceps
6.2%
Rear Delts
4.4%
Glutes
3.1%
Neck
3.1%
Calves
2.4%
Forearms
2.3%
Hamstrings
2.2%
Other
1.5%
Adductors
0.7%
Lower Back
0.3%
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ON THE BOOSTCAMP APP FOR FREE
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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
-