Program Description
M
Program Overview
- LevelIntermediate, Novice
- GoalAthletics
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJun 23, 2024 03:18
- Last EditedJun 23, 2024 03:28
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
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Squat (Bodyweight)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Good Morning
3
10 reps
5
Inverted Row
3
8 reps
6
Push Up
3
8 reps
7
Plank
3
0.5 mins
8
Sit Up
3
8 reps
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)3 Sets
8 Reps
2
Squat (Bodyweight)3 Sets
8 Reps
3
Dip (Bodyweight)3 Sets
10 Reps
4
Good Morning3 Sets
10 Reps
5
Inverted Row3 Sets
8 Reps
6
Push Up3 Sets
8 Reps
7
Plank3 Sets
0.5 mins
8
Sit Up3 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)3 Sets
8 Reps
2
Squat (Bodyweight)3 Sets
8 Reps
3
Dip (Bodyweight)3 Sets
10 Reps
4
Good Morning3 Sets
10 Reps
5
Inverted Row3 Sets
8 Reps
6
Push Up3 Sets
8 Reps
7
Plank3 Sets
0.5 mins
8
Sit Up3 Sets
8 Reps
Day 3
1
Pull-Up (Bodyweight)3 Sets
8 Reps
2
Squat (Bodyweight)3 Sets
8 Reps
3
Dip (Bodyweight)3 Sets
10 Reps
4
Good Morning3 Sets
10 Reps
5
Inverted Row3 Sets
8 Reps
6
Push Up3 Sets
8 Reps
7
Plank3 Sets
0.5 mins
8
Sit Up3 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)3 Sets
8 Reps
2
Squat (Bodyweight)3 Sets
8 Reps
3
Dip (Bodyweight)3 Sets
10 Reps
4
Good Morning3 Sets
10 Reps
5
Inverted Row3 Sets
8 Reps
6
Push Up3 Sets
8 Reps
7
Plank3 Sets
0.5 mins
8
Sit Up3 Sets
8 Reps