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BoostcampPNG

300 Spartan

by Zane C.
4 athletes joined

Program Description

This program will build muscle and get you into shape fast

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 17, 2025 03:45
  • Last Edited
    Feb 10, 2026 02:20
Muscle Engagement
Front
Back
MuscleSet
Forearms
12.2%
Abs
10%
Triceps
9.1%
Front Delts
8.9%
Quadriceps
7.7%
Lats
6.2%
Glutes
6.2%
Upper Back
6.1%
Neck
6.1%
Biceps
6.1%
Middle Delts
5.9%
Chest
5.3%
Hamstrings
3.9%
Lower Back
1.5%
Other
1.5%
Adductors
1.5%
Rear Delts
1.4%
Full Body
0.2%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Lu Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
15 reps
-
4B
Chest Supported Row (Dumbbell)
3
15 reps
-
5A
Skull Crusher (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6A
Neck Curl
3
15 reps
-
6B
Neck Extension
3
15 reps
-
7A
Wrist Curls
3
15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
8A
Decline Crunch (Weighted)
3
20 reps
-
8B
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Lu Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
15 reps
-
4B
Chest Supported Row (Dumbbell)
3
15 reps
-
5A
Skull Crusher (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6A
Neck Curl
3
15 reps
-
6B
Neck Extension
3
15 reps
-
7A
Wrist Curls
3
15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
8A
Decline Crunch (Weighted)
3
20 reps
-
8B
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
5 reps
-
2
Dead Hang
3
1 mins
-
3
Lu Raise
3
15 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5A
Incline Bench Press (Dumbbell)
3
15 reps
-
5B
Chest Supported Row (Dumbbell)
3
15 reps
-
6A
Skull Crusher (Dumbbell)
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
15 reps
-
7A
Neck Curl
3
15 reps
-
7B
Neck Extension
3
15 reps
-
8A
Wrist Curls
3
15 reps
-
8B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
9A
Decline Crunch (Weighted)
3
20 reps
-
9B
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Lu Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
15 reps
-
4B
Chest Supported Row (Dumbbell)
3
15 reps
-
5A
Skull Crusher (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6A
Neck Curl
3
15 reps
-
6B
Neck Extension
3
15 reps
-
7A
Wrist Curls
3
15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
8A
Decline Crunch (Weighted)
3
20 reps
-
8B
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Lu Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
15 reps
-
4B
Chest Supported Row (Dumbbell)
3
15 reps
-
5A
Skull Crusher (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6A
Neck Curl
3
15 reps
-
6B
Neck Extension
3
15 reps
-
7A
Wrist Curls
3
15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
8A
Decline Crunch (Weighted)
3
20 reps
-
8B
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Lu Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
15 reps
-
4B
Chest Supported Row (Dumbbell)
3
15 reps
-
5A
Skull Crusher (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6A
Neck Curl
3
15 reps
-
6B
Neck Extension
3
15 reps
-
7A
Wrist Curls
3
15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
8A
Decline Crunch (Weighted)
3
20 reps
-
8B
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Lu Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
15 reps
-
4B
Chest Supported Row (Dumbbell)
3
15 reps
-
5A
Skull Crusher (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6A
Neck Curl
3
15 reps
-
6B
Neck Extension
3
15 reps
-
7A
Wrist Curls
3
15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
8A
Decline Crunch (Weighted)
3
20 reps
-
8B
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Lu Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
15 reps
-
4B
Chest Supported Row (Dumbbell)
3
15 reps
-
5A
Skull Crusher (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6A
Neck Curl
3
15 reps
-
6B
Neck Extension
3
15 reps
-
7A
Wrist Curls
3
15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
8A
Decline Crunch (Weighted)
3
20 reps
-
8B
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Lu Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
15 reps
-
4B
Chest Supported Row (Dumbbell)
3
15 reps
-
5A
Skull Crusher (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6A
Neck Curl
3
15 reps
-
6B
Neck Extension
3
15 reps
-
7A
Wrist Curls
3
15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
8A
Decline Crunch (Weighted)
3
20 reps
-
8B
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Lu Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
15 reps
-
4B
Chest Supported Row (Dumbbell)
3
15 reps
-
5A
Skull Crusher (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6A
Neck Curl
3
15 reps
-
6B
Neck Extension
3
15 reps
-
7A
Wrist Curls
3
15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
8A
Decline Crunch (Weighted)
3
20 reps
-
8B
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Lu Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
15 reps
-
4B
Chest Supported Row (Dumbbell)
3
15 reps
-
5A
Skull Crusher (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6A
Neck Curl
3
15 reps
-
6B
Neck Extension
3
15 reps
-
7A
Wrist Curls
3
15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
8A
Decline Crunch (Weighted)
3
20 reps
-
8B
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Lu Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
15 reps
-
4B
Chest Supported Row (Dumbbell)
3
15 reps
-
5A
Skull Crusher (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6A
Neck Curl
3
15 reps
-
6B
Neck Extension
3
15 reps
-
7A
Wrist Curls
3
15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
8A
Decline Crunch (Weighted)
3
20 reps
-
8B
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Lu Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
15 reps
-
4B
Chest Supported Row (Dumbbell)
3
15 reps
-
5A
Skull Crusher (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6A
Neck Curl
3
15 reps
-
6B
Neck Extension
3
15 reps
-
7A
Wrist Curls
3
15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
8A
Decline Crunch (Weighted)
3
20 reps
-
8B
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Lu Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
15 reps
-
4B
Chest Supported Row (Dumbbell)
3
15 reps
-
5A
Skull Crusher (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6A
Neck Curl
3
15 reps
-
6B
Neck Extension
3
15 reps
-
7A
Wrist Curls
3
15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
8A
Decline Crunch (Weighted)
3
20 reps
-
8B
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Lu Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
15 reps
-
4B
Chest Supported Row (Dumbbell)
3
15 reps
-
5A
Skull Crusher (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6A
Neck Curl
3
15 reps
-
6B
Neck Extension
3
15 reps
-
7A
Wrist Curls
3
15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
8A
Decline Crunch (Weighted)
3
20 reps
-
8B
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Lu Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
15 reps
-
4B
Chest Supported Row (Dumbbell)
3
15 reps
-
5A
Skull Crusher (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6A
Neck Curl
3
15 reps
-
6B
Neck Extension
3
15 reps
-
7A
Wrist Curls
3
15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
8A
Decline Crunch (Weighted)
3
20 reps
-
8B
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Lu Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
15 reps
-
4B
Chest Supported Row (Dumbbell)
3
15 reps
-
5A
Skull Crusher (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6A
Neck Curl
3
15 reps
-
6B
Neck Extension
3
15 reps
-
7A
Wrist Curls
3
15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
8A
Decline Crunch (Weighted)
3
20 reps
-
8B
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Lu Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
15 reps
-
4B
Chest Supported Row (Dumbbell)
3
15 reps
-
5A
Skull Crusher (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6A
Neck Curl
3
15 reps
-
6B
Neck Extension
3
15 reps
-
7A
Wrist Curls
3
15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
8A
Decline Crunch (Weighted)
3
20 reps
-
8B
Wood Chop
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Pullover (Dumbbell)
3
15 reps
-
3A
French Press
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6A
Roman Chair Sit Up
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
7
Deficit Push Up
3
50 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lu Raise
3
15 reps
-
10
Cossack Squat
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Pullover (Dumbbell)
3
15 reps
-
3A
French Press
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6A
Roman Chair Sit Up
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
7
Deficit Push Up
1
50 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Cossack Squat
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
5 reps
-
2
Dead Hang
3
1 mins
-
3
Split Squat (Dumbbell)
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5A
Decline Bench Press (Dumbbell)
3
15 reps
-
5B
Kroc Row
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
7A
French Press
3
15 reps
-
7B
Preacher Curl (Barbell)
3
15 reps
-
8A
Neck Curl
3
15 reps
-
8B
Neck Extension
3
15 reps
-
9A
Wrist Curls
3
15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
10A
Roman Chair Sit Up
3
20 reps
-
10B
Side Bend (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Pullover (Dumbbell)
3
15 reps
-
3A
French Press
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6A
Roman Chair Sit Up
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
7
Deficit Push Up
3
50 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lu Raise
3
15 reps
-
10
Cossack Squat
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Pullover (Dumbbell)
3
15 reps
-
3A
French Press
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6A
Roman Chair Sit Up
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
7
Deficit Push Up
3
50 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lu Raise
3
15 reps
-
10
Cossack Squat
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Pullover (Dumbbell)
3
15 reps
-
3A
French Press
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6A
Roman Chair Sit Up
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
7
Deficit Push Up
3
50 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lu Raise
3
15 reps
-
10
Cossack Squat
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Pullover (Dumbbell)
3
15 reps
-
3A
French Press
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6A
Roman Chair Sit Up
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
7
Deficit Push Up
3
50 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lu Raise
3
15 reps
-
10
Cossack Squat
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Pullover (Dumbbell)
3
15 reps
-
3A
French Press
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6A
Roman Chair Sit Up
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
7
Deficit Push Up
3
50 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lu Raise
3
15 reps
-
10
Cossack Squat
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Pullover (Dumbbell)
3
15 reps
-
3A
French Press
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6A
Roman Chair Sit Up
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
7
Deficit Push Up
3
50 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lu Raise
3
15 reps
-
10
Cossack Squat
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Pullover (Dumbbell)
3
15 reps
-
3A
French Press
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6A
Roman Chair Sit Up
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
7
Deficit Push Up
3
50 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lu Raise
3
15 reps
-
10
Cossack Squat
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Pullover (Dumbbell)
3
15 reps
-
3A
French Press
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6A
Roman Chair Sit Up
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
7
Deficit Push Up
3
50 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lu Raise
3
15 reps
-
10
Cossack Squat
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Pullover (Dumbbell)
3
15 reps
-
3A
French Press
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6A
Roman Chair Sit Up
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
7
Deficit Push Up
3
50 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lu Raise
3
15 reps
-
10
Cossack Squat
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Pullover (Dumbbell)
3
15 reps
-
3A
French Press
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6A
Roman Chair Sit Up
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
7
Deficit Push Up
3
50 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lu Raise
3
15 reps
-
10
Cossack Squat
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Pullover (Dumbbell)
3
15 reps
-
3A
French Press
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6A
Roman Chair Sit Up
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
7
Deficit Push Up
3
50 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lu Raise
3
15 reps
-
10
Cossack Squat
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Pullover (Dumbbell)
3
15 reps
-
3A
French Press
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6A
Roman Chair Sit Up
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
7
Deficit Push Up
3
50 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lu Raise
3
15 reps
-
10
Cossack Squat
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Pullover (Dumbbell)
3
15 reps
-
3A
French Press
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6A
Roman Chair Sit Up
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
7
Deficit Push Up
3
50 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lu Raise
3
15 reps
-
10
Cossack Squat
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Pullover (Dumbbell)
3
15 reps
-
3A
French Press
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6A
Roman Chair Sit Up
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
7
Deficit Push Up
3
50 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lu Raise
3
15 reps
-
10
Cossack Squat
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Pullover (Dumbbell)
3
15 reps
-
3A
French Press
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6A
Roman Chair Sit Up
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
7
Deficit Push Up
3
50 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lu Raise
3
15 reps
-
10
Cossack Squat
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Windshield Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Chin-Up (Bodyweight)
1
25 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Pull-Up (Bodyweight)
1 Set
25 Reps
-
2
Deadlift (Dumbbell)
1 Set
50 Reps
-
3
Push Up
1 Set
50 Reps
-
4
Box Jump
1 Set
50 Reps
-
5
Windshield Wipers
1 Set
50 Reps
-
6
Kettlebell Clean and Press
1 Set
50 Reps
-
7
Chin-Up (Bodyweight)
1 Set
25 Reps
-
Day 5
1
Pull-Up (Bodyweight)
1 Set
25 Reps
-
2
Deadlift (Dumbbell)
1 Set
50 Reps
-
3
Push Up
1 Set
50 Reps
-
4
Box Jump
1 Set
50 Reps
-
5
Windshield Wipers
1 Set
50 Reps
-
6
Kettlebell Clean and Press
1 Set
50 Reps
-
7
Chin-Up (Bodyweight)
1 Set
25 Reps
-
Day 3
1
Pull-Up (Bodyweight)
1 Set
25 Reps
-
2
Deadlift (Dumbbell)
1 Set
50 Reps
-
3
Push Up
1 Set
50 Reps
-
4
Box Jump
1 Set
50 Reps
-
5
Windshield Wipers
1 Set
50 Reps
-
6
Kettlebell Clean and Press
1 Set
50 Reps
-
7
Chin-Up (Bodyweight)
1 Set
25 Reps
-
Day 2
1
Dead Hang
3 Sets
1 mins
-
2
Lu Raise
3 Sets
15 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
15 Reps
-
4A
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
4B
Chest Supported Row (Dumbbell)
3 Sets
15 Reps
-
5A
Skull Crusher (Dumbbell)
3 Sets
15 Reps
-
5B
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
6A
Neck Curl
3 Sets
15 Reps
-
6B
Neck Extension
3 Sets
15 Reps
-
7A
Wrist Curls
3 Sets
15 Reps
-
7B
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
-
8A
Decline Crunch (Weighted)
3 Sets
20 Reps
-
8B
Wood Chop
3 Sets
10 Reps
-
Day 4
1
Dead Hang
3 Sets
1 mins
-
2
Pullover (Dumbbell)
3 Sets
15 Reps
-
3A
French Press
3 Sets
15 Reps
-
3B
Preacher Curl (Barbell)
3 Sets
15 Reps
-
4A
Neck Curl
3 Sets
15 Reps
-
4B
Neck Extension
3 Sets
15 Reps
-
5A
Wrist Curls
3 Sets
15 Reps
-
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
-
6A
Roman Chair Sit Up
3 Sets
20 Reps
-
6B
Side Bend (Dumbbell)
3 Sets
15 Reps
-
7
Deficit Push Up
3 Sets
50 Reps
-
8
Upright Row (Dumbbell)
3 Sets
15 Reps
-
9
Lu Raise
3 Sets
15 Reps
-
10
Cossack Squat
3 Sets
15 Reps
-