logo
BoostcampPNG
Beta Joe 01
by Rodrigo André M.
Program Description
Lograr incrementar y maximizar condicionamiento físico de un escalador que quiere pasar al siguiente nivel, buscando mejorar fuerza corporal, explosividad, resistencia muscular y cardiovascular mediante la combinación de ejercicios de calistenia intermedios y avanzados, pesos y pliométricos.
Program Overview
Level
Intermediate, Novice
Goal
Athletics, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
Jul 01, 2024 12:58
Last Edited
Jul 02, 2024 11:15
down_app
Week 1
1 / 10 Weeks
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Suitcase Deadlift
2 Sets
8 Reps
@6
3
Pistol Squat
3 Sets
5 Reps
@6
4
Kettlebell Swing
2 Sets
15 Reps
@6
5
One Leg Hip Thrust
2 Sets
8 Reps
@6
Day 4
1
Box Jump
3 Sets
5 Reps
@7
2
Lateral Jump
3 Sets
8 Reps
@7
3
Kettlebell Squat L/R
2 Sets
8 Reps
@6
4
Good Morning
2 Sets
10 Reps
@6
5
Split Squat Jump
2 Sets
12 Reps
@7
6
Hamstring Curl
2 Sets
8-12 Reps
@7
7
Lateral Lunge
2 Sets
8 Reps
@6
Day 3
1
Explosive Pull Up
2 Sets
3 Reps
@8
2
Ring Archer Pull Ups
2 Sets
5 Reps
@7
3
Bench Press (Barbell)
1 Set
1 Set
5 Reps
8 Reps
80%
70%
4
Front Lever
2 Sets
5 Reps
@7
5
Dip (Bodyweight)
2 Sets
6 Reps
@7
6
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
@7
7
Ring Push Up
2 Sets
8 Reps
@7
8
Australian Pull Up
2 Sets
12-15 Reps
@7
9
Kettlebell Bicep Curl
2 Sets
8-12 Reps
@7
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
8 Reps
45%
33%
2
Weighted Pause Pull Ups
1 Set
5 Reps
33%
3
Push Up (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@6.5
@6.5
4
Wide Grip Pull-Up
2 Sets
5 Reps
@7.5
5
Deficit Push Up
1 Set
1 Set
10-
10-15 Reps
@6
@10
6
One Arm Australian (Rings)
2 Sets
8 Reps
@7.5
7
Kettlebell Press
2 Sets
8 Reps
@7
8
Preacher Curl (EZ Bar)
2 Sets
12-15 Reps
@6.5
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
8 Reps
45%
33%
2
Weighted Pause Pull Ups
2 Sets
5 Reps
33%
3
Push Up (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@6.5
@6.5
4
Wide Grip Pull-Up
2 Sets
5 Reps
@7.5
5
Deficit Push Up
1 Set
1 Set
10-
10-15 Reps
@6
@10
6
One Arm Australian (Rings)
2 Sets
8 Reps
@7.5
7
Kettlebell Press
1 Set
1 Set
8 Reps
8 Reps
@7
8
Preacher Curl (EZ Bar)
1 Set
12-15 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Suitcase Deadlift
2 Sets
8 Reps
@6
3
Pistol Squat
3 Sets
5 Reps
@6
4
Kettlebell Swing
2 Sets
15 Reps
@6
5
One Leg Hip Thrust
2 Sets
8 Reps
@6
Day 3
1
Explosive Pull Up
2 Sets
3 Reps
@8
2
Ring Archer Pull Ups
2 Sets
5 Reps
@7
3
Bench Press (Barbell)
1 Set
1 Set
5 Reps
8 Reps
80%
70%
4
Front Lever
2 Sets
5 Reps
@7
5
Dip (Bodyweight)
2 Sets
6 Reps
@7
6
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
@7
7
Ring Push Up
2 Sets
8 Reps
@7
8
Australian Pull Up
2 Sets
12-15 Reps
@7
9
Kettlebell Bicep Curl
2 Sets
8-12 Reps
@7
Day 4
1
Box Jump
3 Sets
5 Reps
@7
2
Lateral Jump
3 Sets
8 Reps
@7
3
Kettlebell Squat L/R
2 Sets
8 Reps
@6
4
Good Morning
2 Sets
10 Reps
@6
5
Split Squat Jump
2 Sets
12 Reps
@7
6
Hamstring Curl
2 Sets
8-12 Reps
@7
7
Lateral Lunge
2 Sets
8 Reps
@6
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
8 Reps
45%
33%
2
Weighted Pause Pull Ups
2 Sets
5 Reps
33%
3
Push Up (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@6.5
@6.5
4
Wide Grip Pull-Up
2 Sets
5 Reps
@7.5
5
Deficit Push Up
1 Set
1 Set
10-
10-15 Reps
@6
@10
6
One Arm Australian (Rings)
2 Sets
8 Reps
@7.5
7
Kettlebell Press
1 Set
1 Set
8 Reps
8 Reps
@7
8
Preacher Curl (EZ Bar)
1 Set
12-15 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Suitcase Deadlift
2 Sets
8 Reps
@6
3
Pistol Squat
3 Sets
5 Reps
@6
4
Kettlebell Swing
2 Sets
15 Reps
@6
5
One Leg Hip Thrust
2 Sets
8 Reps
@6
Day 3
1
Explosive Pull Up
2 Sets
3 Reps
@8
2
Ring Archer Pull Ups
2 Sets
5 Reps
@7
3
Bench Press (Barbell)
1 Set
1 Set
5 Reps
8 Reps
80%
70%
4
Front Lever
2 Sets
5 Reps
@7
5
Dip (Bodyweight)
2 Sets
6 Reps
@7
6
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
@7
7
Ring Push Up
2 Sets
8 Reps
@7
8
Australian Pull Up
2 Sets
12-15 Reps
@7
9
Kettlebell Bicep Curl
2 Sets
8-12 Reps
@7
Day 4
1
Box Jump
3 Sets
5 Reps
@7
2
Lateral Jump
3 Sets
8 Reps
@7
3
Kettlebell Squat L/R
2 Sets
8 Reps
@6
4
Good Morning
2 Sets
10 Reps
@6
5
Split Squat Jump
2 Sets
12 Reps
@7
6
Hamstring Curl
2 Sets
8-12 Reps
@7
7
Lateral Lunge
2 Sets
8 Reps
@6
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
8 Reps
45%
33%
2
Weighted Pause Pull Ups
2 Sets
5 Reps
33%
3
Push Up (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@6.5
@6.5
4
Wide Grip Pull-Up
2 Sets
5 Reps
@7.5
5
Deficit Push Up
1 Set
1 Set
10-
10-15 Reps
@6
@10
6
One Arm Australian (Rings)
2 Sets
8 Reps
@7.5
7
Kettlebell Press
1 Set
1 Set
8 Reps
8 Reps
@7
8
Preacher Curl (EZ Bar)
1 Set
12-15 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Suitcase Deadlift
2 Sets
8 Reps
@6
3
Pistol Squat
3 Sets
5 Reps
@6
4
Kettlebell Swing
2 Sets
15 Reps
@6
5
One Leg Hip Thrust
2 Sets
8 Reps
@6
Day 3
1
Explosive Pull Up
2 Sets
3 Reps
@8
2
Ring Archer Pull Ups
2 Sets
5 Reps
@7
3
Bench Press (Barbell)
1 Set
1 Set
5 Reps
8 Reps
80%
70%
4
Front Lever
2 Sets
5 Reps
@7
5
Dip (Bodyweight)
2 Sets
6 Reps
@7
6
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
@7
7
Ring Push Up
2 Sets
8 Reps
@7
8
Australian Pull Up
2 Sets
12-15 Reps
@7
9
Kettlebell Bicep Curl
2 Sets
8-12 Reps
@7
Day 4
1
Box Jump
3 Sets
5 Reps
@7
2
Lateral Jump
3 Sets
8 Reps
@7
3
Kettlebell Squat L/R
2 Sets
8 Reps
@6
4
Good Morning
2 Sets
10 Reps
@6
5
Split Squat Jump
2 Sets
12 Reps
@7
6
Hamstring Curl
2 Sets
8-12 Reps
@7
7
Lateral Lunge
2 Sets
8 Reps
@6
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
8 Reps
45%
33%
2
Weighted Pause Pull Ups
2 Sets
5 Reps
33%
3
Push Up (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@6.5
@6.5
4
Wide Grip Pull-Up
2 Sets
5 Reps
@7.5
5
Deficit Push Up
1 Set
1 Set
10-
10-15 Reps
@6
@10
6
One Arm Australian (Rings)
2 Sets
8 Reps
@7.5
7
Kettlebell Press
1 Set
1 Set
8 Reps
8 Reps
@7
8
Preacher Curl (EZ Bar)
1 Set
12-15 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Suitcase Deadlift
2 Sets
8 Reps
@6
3
Pistol Squat
3 Sets
5 Reps
@6
4
Kettlebell Swing
2 Sets
15 Reps
@6
5
One Leg Hip Thrust
2 Sets
8 Reps
@6
Day 3
1
Explosive Pull Up
2 Sets
3 Reps
@8
2
Ring Archer Pull Ups
2 Sets
5 Reps
@7
3
Bench Press (Barbell)
1 Set
1 Set
5 Reps
8 Reps
80%
70%
4
Front Lever
2 Sets
5 Reps
@7
5
Dip (Bodyweight)
2 Sets
6 Reps
@7
6
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
@7
7
Ring Push Up
2 Sets
8 Reps
@7
8
Australian Pull Up
2 Sets
12-15 Reps
@7
9
Kettlebell Bicep Curl
2 Sets
8-12 Reps
@7
Day 4
1
Box Jump
3 Sets
5 Reps
@7
2
Lateral Jump
3 Sets
8 Reps
@7
3
Kettlebell Squat L/R
2 Sets
8 Reps
@6
4
Good Morning
2 Sets
10 Reps
@6
5
Split Squat Jump
2 Sets
12 Reps
@7
6
Hamstring Curl
2 Sets
8-12 Reps
@7
7
Lateral Lunge
2 Sets
8 Reps
@6
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
8 Reps
45%
33%
2
Weighted Pause Pull Ups
2 Sets
5 Reps
33%
3
Push Up (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@6.5
@6.5
4
Wide Grip Pull-Up
2 Sets
5 Reps
@7.5
5
Deficit Push Up
1 Set
1 Set
10-
10-15 Reps
@6
@10
6
One Arm Australian (Rings)
2 Sets
8 Reps
@7.5
7
Kettlebell Press
1 Set
1 Set
8 Reps
8 Reps
@7
8
Preacher Curl (EZ Bar)
1 Set
12-15 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Suitcase Deadlift
2 Sets
8 Reps
@6
3
Pistol Squat
3 Sets
5 Reps
@6
4
Kettlebell Swing
2 Sets
15 Reps
@6
5
One Leg Hip Thrust
2 Sets
8 Reps
@6
Day 3
1
Explosive Pull Up
2 Sets
3 Reps
@8
2
Ring Archer Pull Ups
2 Sets
5 Reps
@7
3
Bench Press (Barbell)
1 Set
1 Set
5 Reps
8 Reps
80%
70%
4
Front Lever
2 Sets
5 Reps
@7
5
Dip (Bodyweight)
2 Sets
6 Reps
@7
6
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
@7
7
Ring Push Up
2 Sets
8 Reps
@7
8
Australian Pull Up
2 Sets
12-15 Reps
@7
9
Kettlebell Bicep Curl
2 Sets
8-12 Reps
@7
Day 4
1
Box Jump
3 Sets
5 Reps
@7
2
Lateral Jump
3 Sets
8 Reps
@7
3
Kettlebell Squat L/R
2 Sets
8 Reps
@6
4
Good Morning
2 Sets
10 Reps
@6
5
Split Squat Jump
2 Sets
12 Reps
@7
6
Hamstring Curl
2 Sets
8-12 Reps
@7
7
Lateral Lunge
2 Sets
8 Reps
@6
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
8 Reps
45%
33%
2
Weighted Pause Pull Ups
2 Sets
5 Reps
33%
3
Push Up (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@6.5
@6.5
4
Wide Grip Pull-Up
2 Sets
5 Reps
@7.5
5
Deficit Push Up
1 Set
1 Set
10-
10-15 Reps
@6
@10
6
One Arm Australian (Rings)
2 Sets
8 Reps
@7.5
7
Kettlebell Press
1 Set
1 Set
8 Reps
8 Reps
@7
8
Preacher Curl (EZ Bar)
1 Set
12-15 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Suitcase Deadlift
2 Sets
8 Reps
@6
3
Pistol Squat
3 Sets
5 Reps
@6
4
Kettlebell Swing
2 Sets
15 Reps
@6
5
One Leg Hip Thrust
2 Sets
8 Reps
@6
Day 3
1
Explosive Pull Up
2 Sets
3 Reps
@8
2
Ring Archer Pull Ups
2 Sets
5 Reps
@7
3
Bench Press (Barbell)
1 Set
1 Set
5 Reps
8 Reps
80%
70%
4
Front Lever
2 Sets
5 Reps
@7
5
Dip (Bodyweight)
2 Sets
6 Reps
@7
6
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
@7
7
Ring Push Up
2 Sets
8 Reps
@7
8
Australian Pull Up
2 Sets
12-15 Reps
@7
9
Kettlebell Bicep Curl
2 Sets
8-12 Reps
@7
Day 4
1
Box Jump
3 Sets
5 Reps
@7
2
Lateral Jump
3 Sets
8 Reps
@7
3
Kettlebell Squat L/R
2 Sets
8 Reps
@6
4
Good Morning
2 Sets
10 Reps
@6
5
Split Squat Jump
2 Sets
12 Reps
@7
6
Hamstring Curl
2 Sets
8-12 Reps
@7
7
Lateral Lunge
2 Sets
8 Reps
@6
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
8 Reps
45%
33%
2
Weighted Pause Pull Ups
2 Sets
5 Reps
33%
3
Push Up (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@6.5
@6.5
4
Wide Grip Pull-Up
2 Sets
5 Reps
@7.5
5
Deficit Push Up
1 Set
1 Set
10-
10-15 Reps
@6
@10
6
One Arm Australian (Rings)
2 Sets
8 Reps
@7.5
7
Kettlebell Press
1 Set
1 Set
8 Reps
8 Reps
@7
8
Preacher Curl (EZ Bar)
1 Set
12-15 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Suitcase Deadlift
2 Sets
8 Reps
@6
3
Pistol Squat
3 Sets
5 Reps
@6
4
Kettlebell Swing
2 Sets
15 Reps
@6
5
One Leg Hip Thrust
2 Sets
8 Reps
@6
Day 3
1
Explosive Pull Up
2 Sets
3 Reps
@8
2
Ring Archer Pull Ups
2 Sets
5 Reps
@7
3
Bench Press (Barbell)
1 Set
1 Set
5 Reps
8 Reps
80%
70%
4
Front Lever
2 Sets
5 Reps
@7
5
Dip (Bodyweight)
2 Sets
6 Reps
@7
6
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
@7
7
Ring Push Up
2 Sets
8 Reps
@7
8
Australian Pull Up
2 Sets
12-15 Reps
@7
9
Kettlebell Bicep Curl
2 Sets
8-12 Reps
@7
Day 4
1
Box Jump
3 Sets
5 Reps
@7
2
Lateral Jump
3 Sets
8 Reps
@7
3
Kettlebell Squat L/R
2 Sets
8 Reps
@6
4
Good Morning
2 Sets
10 Reps
@6
5
Split Squat Jump
2 Sets
12 Reps
@7
6
Hamstring Curl
2 Sets
8-12 Reps
@7
7
Lateral Lunge
2 Sets
8 Reps
@6
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
8 Reps
45%
33%
2
Weighted Pause Pull Ups
2 Sets
5 Reps
33%
3
Push Up (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@6.5
@6.5
4
Wide Grip Pull-Up
2 Sets
5 Reps
@7.5
5
Deficit Push Up
1 Set
1 Set
10-
10-15 Reps
@6
@10
6
One Arm Australian (Rings)
2 Sets
8 Reps
@7.5
7
Kettlebell Press
1 Set
1 Set
8 Reps
8 Reps
@7
8
Preacher Curl (EZ Bar)
1 Set
12-15 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Suitcase Deadlift
2 Sets
8 Reps
@6
3
Pistol Squat
3 Sets
5 Reps
@6
4
Kettlebell Swing
2 Sets
15 Reps
@6
5
One Leg Hip Thrust
2 Sets
8 Reps
@6
Day 3
1
Explosive Pull Up
2 Sets
3 Reps
@8
2
Ring Archer Pull Ups
2 Sets
5 Reps
@7
3
Bench Press (Barbell)
1 Set
1 Set
5 Reps
8 Reps
80%
70%
4
Front Lever
2 Sets
5 Reps
@7
5
Dip (Bodyweight)
2 Sets
6 Reps
@7
6
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
@7
7
Ring Push Up
2 Sets
8 Reps
@7
8
Australian Pull Up
2 Sets
12-15 Reps
@7
9
Kettlebell Bicep Curl
2 Sets
8-12 Reps
@7
Day 4
1
Box Jump
3 Sets
5 Reps
@7
2
Lateral Jump
3 Sets
8 Reps
@7
3
Kettlebell Squat L/R
2 Sets
8 Reps
@6
4
Good Morning
2 Sets
10 Reps
@6
5
Split Squat Jump
2 Sets
12 Reps
@7
6
Hamstring Curl
2 Sets
8-12 Reps
@7
7
Lateral Lunge
2 Sets
8 Reps
@6
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
8 Reps
45%
33%
2
Weighted Pause Pull Ups
2 Sets
5 Reps
33%
3
Push Up (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@6.5
@6.5
4
Wide Grip Pull-Up
2 Sets
5 Reps
@7.5
5
Deficit Push Up
1 Set
1 Set
10-
10-15 Reps
@6
@10
6
One Arm Australian (Rings)
2 Sets
8 Reps
@7.5
7
Kettlebell Press
1 Set
1 Set
8 Reps
8 Reps
@7
8
Preacher Curl (EZ Bar)
1 Set
12-15 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Suitcase Deadlift
2 Sets
8 Reps
@6
3
Pistol Squat
3 Sets
5 Reps
@6
4
Kettlebell Swing
2 Sets
15 Reps
@6
5
One Leg Hip Thrust
2 Sets
8 Reps
@6
Day 3
1
Explosive Pull Up
2 Sets
3 Reps
@8
2
Ring Archer Pull Ups
2 Sets
5 Reps
@7
3
Bench Press (Barbell)
1 Set
1 Set
5 Reps
8 Reps
80%
70%
4
Front Lever
2 Sets
5 Reps
@7
5
Dip (Bodyweight)
2 Sets
6 Reps
@7
6
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
@7
7
Ring Push Up
2 Sets
8 Reps
@7
8
Australian Pull Up
2 Sets
12-15 Reps
@7
9
Kettlebell Bicep Curl
2 Sets
8-12 Reps
@7
Day 4
1
Box Jump
3 Sets
5 Reps
@7
2
Lateral Jump
3 Sets
8 Reps
@7
3
Kettlebell Squat L/R
2 Sets
8 Reps
@6
4
Good Morning
2 Sets
10 Reps
@6
5
Split Squat Jump
2 Sets
12 Reps
@7
6
Hamstring Curl
2 Sets
8-12 Reps
@7
7
Lateral Lunge
2 Sets
8 Reps
@6