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BoostcampPNG

Spider-Man Build

by Flameingo

Program Description

Getting jacked (Works like a ladder. Rotate through each exercise going up one set each time. When you hit the max start going down.) (Allegedly Tom Holland's standard routine)

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 14, 2025 02:00
  • Last Edited
    Aug 14, 2025 06:28
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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
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
3 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1
1
1
1
1
1
1
1
1
1
3 reps
6 reps
9 reps
12 reps
15 reps
18 reps
21 reps
24 reps
27 reps
30 reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1
1
1
1
1
1
1
1
1
1
4 reps
8 reps
12 reps
16 reps
20 reps
24 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
45 reps
50 reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1
1
1
1
1
1
1
1
1
27 reps
24 reps
21 reps
18 reps
15 reps
12 reps
9 reps
6 reps
3 reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1
1
1
1
1
1
1
1
1
36 reps
32 reps
28 reps
24 reps
20 reps
16 reps
12 reps
8 reps
4 reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
-
-
-
Week 1
1 / 18 Weeks
Day 1
1A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
3 Reps
6 Reps
8 Reps
10 Reps
12 Reps
14 Reps
16 Reps
18 Reps
20 Reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
6 Reps
9 Reps
12 Reps
15 Reps
18 Reps
21 Reps
24 Reps
27 Reps
30 Reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
8 Reps
12 Reps
16 Reps
20 Reps
24 Reps
28 Reps
32 Reps
36 Reps
40 Reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
20 Reps
25 Reps
30 Reps
35 Reps
40 Reps
45 Reps
50 Reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
18 Reps
16 Reps
14 Reps
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
27 Reps
24 Reps
21 Reps
18 Reps
15 Reps
12 Reps
9 Reps
6 Reps
3 Reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
36 Reps
32 Reps
28 Reps
24 Reps
20 Reps
16 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
45 Reps
40 Reps
35 Reps
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
-
-
-
-
-
-
-
-
-
Day 2
1A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
3 Reps
6 Reps
8 Reps
10 Reps
12 Reps
14 Reps
16 Reps
18 Reps
20 Reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
6 Reps
9 Reps
12 Reps
15 Reps
18 Reps
21 Reps
24 Reps
27 Reps
30 Reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
8 Reps
12 Reps
16 Reps
20 Reps
24 Reps
28 Reps
32 Reps
36 Reps
40 Reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
20 Reps
25 Reps
30 Reps
35 Reps
40 Reps
45 Reps
50 Reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
18 Reps
16 Reps
14 Reps
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
27 Reps
24 Reps
21 Reps
18 Reps
15 Reps
12 Reps
9 Reps
6 Reps
3 Reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
36 Reps
32 Reps
28 Reps
24 Reps
20 Reps
16 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
45 Reps
40 Reps
35 Reps
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
-
-
-
-
-
-
-
-
-
Day 3
1A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
-
-
-
-
-
-
-
-
-
-
1B
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
3 Reps
6 Reps
8 Reps
10 Reps
12 Reps
14 Reps
16 Reps
18 Reps
20 Reps
-
-
-
-
-
-
-
-
-
-
1C
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
6 Reps
9 Reps
12 Reps
15 Reps
18 Reps
21 Reps
24 Reps
27 Reps
30 Reps
-
-
-
-
-
-
-
-
-
-
1D
Sit Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
8 Reps
12 Reps
16 Reps
20 Reps
24 Reps
28 Reps
32 Reps
36 Reps
40 Reps
-
-
-
-
-
-
-
-
-
-
1E
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
20 Reps
25 Reps
30 Reps
35 Reps
40 Reps
45 Reps
50 Reps
-
-
-
-
-
-
-
-
-
-
2A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
-
-
-
-
2B
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
18 Reps
16 Reps
14 Reps
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
-
-
-
-
-
-
-
-
-
2C
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
27 Reps
24 Reps
21 Reps
18 Reps
15 Reps
12 Reps
9 Reps
6 Reps
3 Reps
-
-
-
-
-
-
-
-
-
2D
Sit Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
36 Reps
32 Reps
28 Reps
24 Reps
20 Reps
16 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
-
-
-
-
2E
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
45 Reps
40 Reps
35 Reps
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
-
-
-
-
-
-
-
-
-