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BoostcampPNG

300 Spartan

by Zane C.
1 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
    Dec 22, 2025 02:04
Muscle Engagement
Front
Back
MuscleSet
Abs
10%
Triceps
9.7%
Front Delts
9.7%
Middle Delts
9.7%
Forearms
9.7%
Quadriceps
7.7%
Lats
5.8%
Glutes
5.8%
Rear Delts
4.8%
Upper Back
3.9%
Biceps
3.9%
Chest
3.9%
Full Body
3.9%
Neck
3.9%
Hamstrings
2.9%
Lower Back
1.9%
Other
1.9%
Adductors
1%
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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
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
-
6
Kettlebell Clean and Press
1
-
7
Chin-Up (Bodyweight)
1
-
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
-
6
Kettlebell Clean and Press
1
-
7
Chin-Up (Bodyweight)
1
-
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
-
6
Kettlebell Clean and Press
1
-
7
Chin-Up (Bodyweight)
1
-
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
-
6
Kettlebell Clean and Press
1
-
7
Chin-Up (Bodyweight)
1
-
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
-
6
Kettlebell Clean and Press
1
-
7
Chin-Up (Bodyweight)
1
-
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
-
6
Kettlebell Clean and Press
1
-
7
Chin-Up (Bodyweight)
1
-
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
-
6
Kettlebell Clean and Press
1
-
7
Chin-Up (Bodyweight)
1
-
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
-
6
Kettlebell Clean and Press
1
-
7
Chin-Up (Bodyweight)
1
-
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
-
6
Kettlebell Clean and Press
1
-
7
Chin-Up (Bodyweight)
1
-
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
-
6
Kettlebell Clean and Press
1
-
7
Chin-Up (Bodyweight)
1
-
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
-
6
Kettlebell Clean and Press
1
-
7
Chin-Up (Bodyweight)
1
-
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
-
6
Kettlebell Clean and Press
1
-
7
Chin-Up (Bodyweight)
1
-
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
-
6
Kettlebell Clean and Press
1
-
7
Chin-Up (Bodyweight)
1
-
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
-
6
Kettlebell Clean and Press
1
-
7
Chin-Up (Bodyweight)
1
-
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
-
6
Kettlebell Clean and Press
1
-
7
Chin-Up (Bodyweight)
1
-
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
-
6
Kettlebell Clean and Press
1
-
7
Chin-Up (Bodyweight)
1
-
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
-
6
Kettlebell Clean and Press
1
-
7
Chin-Up (Bodyweight)
1
-
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
-
6
Kettlebell Clean and Press
1
-
7
Chin-Up (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
Lu Raise
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
I, Y, T (IYT) Raise
3
10 reps
-
6
Roman Chair Sit Up
3
25 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Walking Lunge (Dumbbell)
3
15 reps
-
9
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
Lu Raise
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
I, Y, T (IYT) Raise
3
10 reps
-
6
Roman Chair Sit Up
3
25 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Walking Lunge (Dumbbell)
3
15 reps
-
9
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
Lu Raise
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
I, Y, T (IYT) Raise
3
10 reps
-
6
Roman Chair Sit Up
3
25 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Walking Lunge (Dumbbell)
3
15 reps
-
9
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
Lu Raise
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
I, Y, T (IYT) Raise
3
10 reps
-
6
Roman Chair Sit Up
3
25 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Walking Lunge (Dumbbell)
3
15 reps
-
9
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
Lu Raise
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
I, Y, T (IYT) Raise
3
10 reps
-
6
Roman Chair Sit Up
3
25 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Walking Lunge (Dumbbell)
3
15 reps
-
9
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
Lu Raise
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
I, Y, T (IYT) Raise
3
10 reps
-
6
Roman Chair Sit Up
3
25 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Walking Lunge (Dumbbell)
3
15 reps
-
9
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
Lu Raise
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
I, Y, T (IYT) Raise
3
10 reps
-
6
Roman Chair Sit Up
3
25 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Walking Lunge (Dumbbell)
3
15 reps
-
9
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
Lu Raise
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
I, Y, T (IYT) Raise
3
10 reps
-
6
Roman Chair Sit Up
3
25 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Walking Lunge (Dumbbell)
3
15 reps
-
9
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
Lu Raise
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
I, Y, T (IYT) Raise
3
10 reps
-
6
Roman Chair Sit Up
3
25 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Walking Lunge (Dumbbell)
3
15 reps
-
9
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
Lu Raise
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
I, Y, T (IYT) Raise
3
10 reps
-
6
Roman Chair Sit Up
3
25 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Walking Lunge (Dumbbell)
3
15 reps
-
9
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
Lu Raise
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
I, Y, T (IYT) Raise
3
10 reps
-
6
Roman Chair Sit Up
3
25 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Walking Lunge (Dumbbell)
3
15 reps
-
9
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
Lu Raise
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
I, Y, T (IYT) Raise
3
10 reps
-
6
Roman Chair Sit Up
3
25 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Walking Lunge (Dumbbell)
3
15 reps
-
9
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
Lu Raise
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
I, Y, T (IYT) Raise
3
10 reps
-
6
Roman Chair Sit Up
3
25 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Walking Lunge (Dumbbell)
3
15 reps
-
9
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
Lu Raise
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
I, Y, T (IYT) Raise
3
10 reps
-
6
Roman Chair Sit Up
3
25 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Walking Lunge (Dumbbell)
3
15 reps
-
9
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
Lu Raise
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
I, Y, T (IYT) Raise
3
10 reps
-
6
Roman Chair Sit Up
3
25 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Walking Lunge (Dumbbell)
3
15 reps
-
9
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
Lu Raise
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
I, Y, T (IYT) Raise
3
10 reps
-
6
Roman Chair Sit Up
3
25 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Walking Lunge (Dumbbell)
3
15 reps
-
9
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
Lu Raise
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
I, Y, T (IYT) Raise
3
10 reps
-
6
Roman Chair Sit Up
3
25 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Walking Lunge (Dumbbell)
3
15 reps
-
9
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
Lu Raise
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
I, Y, T (IYT) Raise
3
10 reps
-
6
Roman Chair Sit Up
3
25 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Walking Lunge (Dumbbell)
3
15 reps
-
9
Bicep Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Dumbbell)
1
25 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
25 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
25 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
25 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
25 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
25 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
25 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
25 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
25 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
25 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
25 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
25 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
25 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
25 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
25 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
25 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
25 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
25 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
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
I, Y, T (IYT) Raise
3
15 reps
-
4
Dragon Flag
3
10 reps
-
5
Dumbbell Bench Pullover
3
15 reps
-
6A
Neck Curl
3
10 reps
-
6B
Neck Extension
3
10 reps
-
7
Wrist Curls
3
20 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
9
Decline Crunch
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
I, Y, T (IYT) Raise
3
15 reps
-
4
Dragon Flag
3
10 reps
-
5
Dumbbell Bench Pullover
3
15 reps
-
6A
Neck Curl
3
10 reps
-
6B
Neck Extension
3
10 reps
-
7
Wrist Curls
3
20 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
9
Decline Crunch
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
I, Y, T (IYT) Raise
3
15 reps
-
4
Dragon Flag
3
10 reps
-
5
Dumbbell Bench Pullover
3
15 reps
-
6A
Neck Curl
3
10 reps
-
6B
Neck Extension
3
10 reps
-
7
Wrist Curls
3
20 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
9
Decline Crunch
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
I, Y, T (IYT) Raise
3
15 reps
-
4
Dragon Flag
3
10 reps
-
5
Dumbbell Bench Pullover
3
15 reps
-
6A
Neck Curl
3
10 reps
-
6B
Neck Extension
3
10 reps
-
7
Wrist Curls
3
20 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
9
Decline Crunch
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
I, Y, T (IYT) Raise
3
15 reps
-
4
Dragon Flag
3
10 reps
-
5
Dumbbell Bench Pullover
3
15 reps
-
6A
Neck Curl
3
10 reps
-
6B
Neck Extension
3
10 reps
-
7
Wrist Curls
3
20 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
9
Decline Crunch
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
I, Y, T (IYT) Raise
3
15 reps
-
4
Dragon Flag
3
10 reps
-
5
Dumbbell Bench Pullover
3
15 reps
-
6A
Neck Curl
3
10 reps
-
6B
Neck Extension
3
10 reps
-
7
Wrist Curls
3
20 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
9
Decline Crunch
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
I, Y, T (IYT) Raise
3
15 reps
-
4
Dragon Flag
3
10 reps
-
5
Dumbbell Bench Pullover
3
15 reps
-
6A
Neck Curl
3
10 reps
-
6B
Neck Extension
3
10 reps
-
7
Wrist Curls
3
20 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
9
Decline Crunch
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
I, Y, T (IYT) Raise
3
15 reps
-
4
Dragon Flag
3
10 reps
-
5
Dumbbell Bench Pullover
3
15 reps
-
6A
Neck Curl
3
10 reps
-
6B
Neck Extension
3
10 reps
-
7
Wrist Curls
3
20 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
9
Decline Crunch
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
I, Y, T (IYT) Raise
3
15 reps
-
4
Dragon Flag
3
10 reps
-
5
Dumbbell Bench Pullover
3
15 reps
-
6A
Neck Curl
3
10 reps
-
6B
Neck Extension
3
10 reps
-
7
Wrist Curls
3
20 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
9
Decline Crunch
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
I, Y, T (IYT) Raise
3
15 reps
-
4
Dragon Flag
3
10 reps
-
5
Dumbbell Bench Pullover
3
15 reps
-
6A
Neck Curl
3
10 reps
-
6B
Neck Extension
3
10 reps
-
7
Wrist Curls
3
20 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
9
Decline Crunch
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
I, Y, T (IYT) Raise
3
15 reps
-
4
Dragon Flag
3
10 reps
-
5
Dumbbell Bench Pullover
3
15 reps
-
6A
Neck Curl
3
10 reps
-
6B
Neck Extension
3
10 reps
-
7
Wrist Curls
3
20 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
9
Decline Crunch
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
I, Y, T (IYT) Raise
3
15 reps
-
4
Dragon Flag
3
10 reps
-
5
Dumbbell Bench Pullover
3
15 reps
-
6A
Neck Curl
3
10 reps
-
6B
Neck Extension
3
10 reps
-
7
Wrist Curls
3
20 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
9
Decline Crunch
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
I, Y, T (IYT) Raise
3
15 reps
-
4
Dragon Flag
3
10 reps
-
5
Dumbbell Bench Pullover
3
15 reps
-
6A
Neck Curl
3
10 reps
-
6B
Neck Extension
3
10 reps
-
7
Wrist Curls
3
20 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
9
Decline Crunch
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
I, Y, T (IYT) Raise
3
15 reps
-
4
Dragon Flag
3
10 reps
-
5
Dumbbell Bench Pullover
3
15 reps
-
6A
Neck Curl
3
10 reps
-
6B
Neck Extension
3
10 reps
-
7
Wrist Curls
3
20 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
9
Decline Crunch
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
I, Y, T (IYT) Raise
3
15 reps
-
4
Dragon Flag
3
10 reps
-
5
Dumbbell Bench Pullover
3
15 reps
-
6A
Neck Curl
3
10 reps
-
6B
Neck Extension
3
10 reps
-
7
Wrist Curls
3
20 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
9
Decline Crunch
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
I, Y, T (IYT) Raise
3
15 reps
-
4
Dragon Flag
3
10 reps
-
5
Dumbbell Bench Pullover
3
15 reps
-
6A
Neck Curl
3
10 reps
-
6B
Neck Extension
3
10 reps
-
7
Wrist Curls
3
20 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
9
Decline Crunch
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
I, Y, T (IYT) Raise
3
15 reps
-
4
Dragon Flag
3
10 reps
-
5
Dumbbell Bench Pullover
3
15 reps
-
6A
Neck Curl
3
10 reps
-
6B
Neck Extension
3
10 reps
-
7
Wrist Curls
3
20 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
9
Decline Crunch
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Dead Hang
3
1 mins
-
3
I, Y, T (IYT) Raise
3
15 reps
-
4
Dragon Flag
3
10 reps
-
5
Dumbbell Bench Pullover
3
15 reps
-
6A
Neck Curl
3
10 reps
-
6B
Neck Extension
3
10 reps
-
7
Wrist Curls
3
20 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
9
Decline Crunch
2
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
-
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 3
1
Pull-Up (Bodyweight)
1 Set
25 Reps
-
2
Deadlift (Dumbbell)
1 Set
25 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 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
-
6
Kettlebell Clean and Press
1 Set
-
7
Chin-Up (Bodyweight)
1 Set
-
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 2
1
Turkish Get Up
3 Sets
10 Reps
-
2
Dead Hang
3 Sets
1 mins
-
3
Lu Raise
3 Sets
15 Reps
-
4
Skull Crusher (Dumbbell)
3 Sets
15 Reps
-
5
I, Y, T (IYT) Raise
3 Sets
10 Reps
-
6
Roman Chair Sit Up
3 Sets
25 Reps
-
7
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
8
Walking Lunge (Dumbbell)
3 Sets
15 Reps
-
9
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
Day 4
1
Turkish Get Up
3 Sets
10 Reps
-
2
Dead Hang
3 Sets
1 mins
-
3
I, Y, T (IYT) Raise
3 Sets
15 Reps
-
4
Dragon Flag
3 Sets
10 Reps
-
5
Dumbbell Bench Pullover
3 Sets
15 Reps
-
6A
Neck Curl
3 Sets
10 Reps
-
6B
Neck Extension
3 Sets
10 Reps
-
7
Wrist Curls
3 Sets
20 Reps
-
8
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
-
9
Decline Crunch
2 Sets
25 Reps
-