4 Weeks of Hell

This is a tough Training Program that will really challenge you. It was designed by world class wrestlers and combines heavy lifts, super sets and cardio to really chock your body and make it grow. Welcome to 28 days of hell with this boot camp

Details

Goal

Muscle Growth, Strenght, Cardio

Body Part

Full Body

Workouts per week

6

Number of weeks

4

Equipment

Body weight, Bumbbell, Barbell, Machine, Pull Up bar, Weight Plate, Cable

Level

Hard

Workouts

Week 1

4 Weeks of Hell Day 1

8 exercises

Front Squat

Superset: 12 reps x 4 sets

Jumping Lunges

Superset: Bodyweight with jump. 12 reps x 4 sets

Bulgarian Split Squat

10×3 on every leg

Deadlift

10 reps x 4 set

Hamstring Curl

12 reps x 4 set

Standing Calf Raise

15 reps x 4 sets

Hanging Leg Raise

Superset 2: 12 reps x 4 laps

Russian Twist

Superset 2: 20 reps x 4 laps

4 Weeks of Hell Day 2

9 exercises

Row Machine

5 min warm up

Dumbbell Shoulder Press

Super set 1: 12 reps x 4 rounds

Dumbbell Shoulder Rotation

Super set 1: 10 reps x 4 rounds

Face Pull

Super set 2: 12 reps x 4 rounds

Dumbbell Chest Press

Super set 2: 12 reps x 4 rounds

Cable crossovers

Super set 2: 12 reps x 4 rounds

Dips

Super set 2: 12 reps x 4 rounds

Jack Knife

Superset 3: 15 reps x 3 rounds

Plank

Superset 3: 60 sek or failure x 3 rounds

4 Weeks of Hell Day 3

3 exercises

Running

8 km

Push Ups

Superset: maximum x 3 rounds

Crunches

Superset: maximum x 3 rounds

4 Weeks of Hell Day 4

9 exercises

Cross Trainer

5 min warm up

Deadlift

10 reps x 4 sets

Pull Ups

Superset 1: 10 reps x rounds

Inverted Row

Superset 1: 10 reps x rounds

Yates Row

12 reps x 3 sets

Barbell Curl

10 reps x 4 sets

Walking Biceps Curl

20 reps x 4 sets

Hyperextension

Superset 2: 12 reps x 4 rounds

Crunches

Superset 2: max reps x 4 rounds

4 Weeks of Hell Day 5

12 exercises

Running

5 min warm up

Thrusters

Superset 1: 10 reps x 3 rounds

Squat Jumps

Superset 1: 8 reps x 3 rounds

Pull Ups

Superset 1: 10 reps x 3 rounds

Dumbbell Shoulder Press

Superset 1: 12 reps x 3 rounds

Row Machine

Superset 1: 500 meter, vila x 3 rounds

Deadlift Sumo

Superset 2: 10 reps x 3 rounds

Jumping Lunges

Superset 2: 16 reps x 3 rounds

Alternating Biceps Curl

Superset 2: 12 reps x 3 rounds

Push Ups

Superset 2: 12 reps x 3 rounds

Jump Rope

Superset 2: 60 sek x 3 rounds

Cross Trainer

15 min

4 Weeks of Hell Day 6

7 exercises

Assault Runner

Superset 1: 15 min

Ski Ergometer

Superset 1: 12 min

Cross Trainer

Superset 1: 15 min

Row Machine

Superset 1: 12 min

Plank Pendling

Superset 2: 12 reps x 3 rounds

Hanging Leg Raise

Superset 2: 12 reps x 3 rounds

Rotational Sit Ups

Superset 2: 6 reps x 3 rounds

4 Weeks of Hell Day 7

1 exercises

Walk

60 min

Week 2

4 Weeks of Hell Day 8

9 exercises

Exercise Bike

5 min warm up

Squats

Superset 1: 10 reps x 4 rounds

Squat Jumps

Superset 1: 10 reps x 4 rounds

Bulgarian Split Squat

10 reps on each leg x 3 sets

Romanian Deadlift

10 reps x 4 sets

12 reps x 4 sets

failure x 4 sets

Hanging Leg Raise

Superset 2: 12 reps x 3 rounds

Russian Twist

Superset 2: 12 reps x 3 rounds

4 Weeks of Hell Day 9

10 exercises

Row Machine

5 min warm up

Military Press

Superset 1: 8-12 reps x 4 rounds

Dumbbell Lateral Raise

Superset 1: 10 reps x 4 rounds

Reverse cable fly

12 reps x 3 sets

Incline Bench Press

10 reps x 4 sets

Pec Deck

Superset 2: 12 reps x 4 rounds

Hindu Push Ups

Superset 2: 12 reps x 4 rounds

Pushdowns||Sittande tricepspress|Tricepskick med stång|Tricepspress med curlstang bakom huvudet|

Cross Trainer

5 min warm up

Press and Clean, 2 Kettlebells

10 reps x 4 sets

Pull Ups

40 reps, rest when needed

Seated Cable Row

12 reps x 4 sets

Spider Curl

10 reps x 4 sets

Alternating Biceps Curl

8-12 reps x 4 sets

Landmine Twist

Triset 1: 12 reps x 4 laps

Hanging Leg Raise

Triset 1: 10 x 4 laps

Kettlebell Swing

Superset 1: 20 reps x 4 laps

Burpees

Superset 1: 10 reps x 4 laps

Arm walk out

Superset 1: 8 reps x 4 laps

Jack Knife

Superset 1: 8 reps x 4 laps

Stairmaster

Superset 1: 2 min x 4 laps

Cross Trainer

20 min

4 Weeks of Hell Day 14

3 exercises

Exercise Bike

15 min x 3 sets. Full speed every third min

Rollout Wheel

Superset 1: 12 reps x 4 sets

Hip Thrust

Superset 1: 12 reps x 4 sets

Superset 2: maximum of reps x 4 rounds

4 Weeks of Hell Day 20

12 exercises

Assault Runner

5 min warm up

Thrusters

Superset 1: 10 reps x 3 rounds

Squat Jumps

Superset 1: 8 reps x 3 rounds

Superset 1: 10 reps x 3 rounds

Dumbbell Shoulder Press

Superset 1: 12 reps x 3 rounds

Row Machine

Superset 1: 500 meter x 3 rounds

Deadlift Sumo

Superset 2: 10 reps x 3 rounds

Jumping Lunges

Superset 2: 16 reps x 3 rounds

Alternating Biceps Curl

Superset 2: 12 reps x 3 rounds

Push Ups

Superset 2: 12 reps x 3 rounds

Jump Rope

Superset 2: 60 sek x 3 rounds

Cross Trainer

15 min

4 Weeks of Hell Day 21

7 exercises

Assault Runner

Super set 1: 20 min

Ski Ergometer

Super set 1: 10 min

Cross Trainer

Super set 1: 20 min

Row Machine

Super set 1: 10 min

Leg Raises

Superset 2: 15 reps x 3 rounds

Crunches

Superset 2: max reps x 3 rounds

Russian Twist

Superset 2: 20 reps x 3 rounds

Week 4

4 Weeks of Hell Day 22

1 exercises

Walk

30-60 min

4 Weeks of Hell Day 23

9 exercises

Exercise Bike

5 min warm up

Squats

Super set 1: 10 reps x 4 rounds

Squat Jumps

Super set 1: 10 reps x 4 rounds

Bulgarian Split Squat

10 reps on each leg x 3 sets

Romanian Deadlift

10 reps x 4 sets

12 reps x 4 sets

Maximum reps x 4 sets

Hanging Leg Raise

Super set 2: 10 reps x 4 rounds

Russian Twist

Super set 2: 10 reps x 4 rounds

4 Weeks of Hell Day 24

10 exercises

Row Machine

5 min warm up

Military Press

Superset 1: 8-12 reps x 4 rounds

Dumbbell Lateral Raise

Superset 1: 10 reps x 4 rounds

Reverse cable fly

12 reps x 3 sets

Incline Bench Press

10 reps x 4 sets

Pec Deck

Superset 2: 12 reps x 4 rounds

Hindu Push Ups

Superset 2: 8 reps x 4 rounds

Triceps Pushdown

Superset 2: 12 reps x 4 rounds

Jack Knife

Superset 3: 15 reps x 4 rounds

Russian Twist

Superset 3: 60 sek x 4 rounds

4 Weeks of Hell Day 25

6 exercises

Running

10 min warm up

Running

2 min full speed, rest 30 sec x 6 rounds

Running

1 min full speed, rest 30 sec x 6 rounds

Running

easy jog 10 min

Plank Pendling

Super set 1: 12 reps x rounds

Neck Lift

Super set 1: 12 reps x rounds

4 Weeks of Hell Day 26

1 exercises

Walk

30-60 min

4 Weeks of Hell Day 27

9 exercises

Cross Trainer

warm up 5-10 min

Press and Clean, 2 Kettlebells

10 reps x 4 sets

Pull Ups

40 reps

Seated Cable Row

12 resp x 4 sets

Spider Curl

10 reps x 4 sets

Alternating Biceps Curl

8-12 reps x 4 sets

Landmine Twist

Superset 1: 12 reps x 3 rounds

Hanging Leg Raise

Superset 1: 12 reps x 3 rounds

Rotational Sit Ups

Superset 1: 12 reps x 3 rounds

4 Weeks of Hell Day 28

8 exercises

Cross Trainer

5 min warm up

Kettlebell Swing

Superset 1: 20 reps x 4 rounds

Burpees

Superset 1: 10 reps x 4 rounds

Arm walk out

Superset 1: 8 reps x 4 rounds

Jack Knife

Superset 1: 15 reps x 4 rounds

Stairmaster

Superset 1: 2 min x 4 rounds

Cross Trainer

20 min