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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
    Jun 18, 2025 11:41

Summary

Transform your lower body with the **Beta Joe 01** program, a comprehensive 10-week journey designed for serious lifters. Committing just four days a week, you'll tackle a variety of exercises including barbell squats, kettlebell swings, and explosive jumps, all aimed at building strength, power, and endurance. Each session is crafted to challenge your legs and glutes while enhancing your overall athleticism. With a full gym at your disposal, prepare to push your limits and achieve the results you've been striving for!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
1
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
2
8 reps
RPE 7
8
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
2
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
1
1
8 reps
8 reps
RPE 7
-
8
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
2
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
1
1
8 reps
8 reps
RPE 7
-
8
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
2
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
1
1
8 reps
8 reps
RPE 7
-
8
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
2
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
1
1
8 reps
8 reps
RPE 7
-
8
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
2
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
1
1
8 reps
8 reps
RPE 7
-
8
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
2
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
1
1
8 reps
8 reps
RPE 7
-
8
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
2
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
1
1
8 reps
8 reps
RPE 7
-
8
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
2
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
1
1
8 reps
8 reps
RPE 7
-
8
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
2
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
1
1
8 reps
8 reps
RPE 7
-
8
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
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