logo
BoostcampPNG

Intermediate Bodyweight Strength

by Samuel M.
3 athletes joined

Program Description

Strength and muscular endurance, using full body workouts with supersets.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 20, 2024 01:47
  • Last Edited
    Jun 18, 2025 09:11

Summary

Unlock your strength potential with this 12-week Intermediate Bodyweight Strength program, designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in targeted supersets that challenge your upper body, core, and lower body using only your body weight. Each workout focuses on mastering movements like Pike Push Ups, Pull-Ups, and Pistol Squats, ensuring you build functional strength and improve muscular endurance. Get ready to transform your physique and enhance your overall fitness without the need for a gym!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
8 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2A
Push Up
3
12 reps
-
2B
Inverted Row
3
12 reps
-
3A
Ring Dip
3
10 reps
-
3B
Bicep Curl (TRX)
3
-
4A
Pistol Squat
3
-
4B
Glute Bridge (Bodyweight)
3
15 reps
-
4C
Bulgarian Split Squat (Bodyweight)
3
-
5A
Deadbug
2
20 reps
-
5B
Bird Dog
2
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Pike Push Up
3 Sets
8 Reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8 Reps
-
2A
Push Up
3 Sets
12 Reps
-
2B
Inverted Row
3 Sets
12 Reps
-
3A
Ring Dip
3 Sets
10 Reps
-
3B
Bicep Curl (TRX)
3 Sets
-
4A
Pistol Squat
3 Sets
-
4B
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
4C
Bulgarian Split Squat (Bodyweight)
3 Sets
-
5A
Deadbug
2 Sets
20 Reps
-
5B
Bird Dog
2 Sets
20 Reps
-
Day 2
1A
Pike Push Up
3 Sets
8 Reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8 Reps
-
2A
Push Up
3 Sets
12 Reps
-
2B
Inverted Row
3 Sets
12 Reps
-
3A
Ring Dip
3 Sets
10 Reps
-
3B
Bicep Curl (TRX)
3 Sets
-
4A
Pistol Squat
3 Sets
-
4B
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
4C
Bulgarian Split Squat (Bodyweight)
3 Sets
-
5A
Deadbug
2 Sets
20 Reps
-
5B
Bird Dog
2 Sets
20 Reps
-
Day 3
1A
Pike Push Up
3 Sets
8 Reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8 Reps
-
2A
Push Up
3 Sets
12 Reps
-
2B
Inverted Row
3 Sets
12 Reps
-
3A
Ring Dip
3 Sets
10 Reps
-
3B
Bicep Curl (TRX)
3 Sets
-
4A
Pistol Squat
3 Sets
-
4B
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
4C
Bulgarian Split Squat (Bodyweight)
3 Sets
-
5A
Deadbug
2 Sets
20 Reps
-
5B
Bird Dog
2 Sets
20 Reps
-