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BoostcampPNG

Sumsums path

by sumner hull

Program Description

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Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 29, 2025 05:30
  • Last Edited
    Sep 29, 2025 05:44
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Abs
13.4%
Glutes
11.2%
Front Delts
9.8%
Quadriceps
9.6%
Chest
8.4%
Hamstrings
6.2%
Upper Back
5.3%
Lats
4.8%
Adductors
3.8%
Calves
3.6%
Cardio
2.4%
Other
2.4%
Middle Delts
2.2%
Biceps
1.9%
Lower Back
0.7%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Bodyweight)
4
20 reps
RPE 7.5
3
Walking Lunge
4
15 reps
RPE 7.5
4
Glute Bridge Hold
3
20 mins
RPE 7.5
5
Calf Raise (Bodyweight)
3
20 reps
RPE 7.5
6
Hanging Leg Raise
3
8 reps
RPE 7.5
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Push Up
4
10 reps
RPE 7.5
3
Pull-Up (Band)
4
7 reps
RPE 6.5
4
Dips Between Chairs
4
12 reps
RPE 8
5
Pike Push Up
3
9 reps
RPE 8
6
Plank to Push Up
3
10 reps
-
7
Stretching
1
10 mins
RPE 6
Week 1
1 / 16 Weeks
Day 1
1
Cardio
1 Set
10 mins
@6
2
Push Up
4 Sets
10 Reps
@7.5
3
Pull-Up (Band)
4 Sets
7 Reps
@6.5
4
Dips Between Chairs
4 Sets
12 Reps
@8
5
Pike Push Up
3 Sets
9 Reps
@8
6
Plank to Push Up
3 Sets
10 Reps
-
7
Stretching
1 Set
10 mins
@6
Day 2
1
Cardio
1 Set
10 mins
@6
2
Squat (Bodyweight)
4 Sets
20 Reps
@7.5
3
Walking Lunge
4 Sets
15 Reps
@7.5
4
Glute Bridge Hold
3 Sets
20 mins
@7.5
5
Calf Raise (Bodyweight)
3 Sets
20 Reps
@7.5
6
Hanging Leg Raise
3 Sets
8 Reps
@7.5
7
Russian Twist
3 Sets
20 Reps
@8
8
Stretching
1 Set
10 mins
@6
Day 3
1
Cardio
1 Set
10 mins
@6
2
Squat (Bodyweight)
4 Sets
20 Reps
@7.5
3
Walking Lunge
4 Sets
15 Reps
@7.5
4
Glute Bridge Hold
3 Sets
20 mins
@7.5
5
Calf Raise (Bodyweight)
3 Sets
20 Reps
@7.5
6
Hanging Leg Raise
3 Sets
8 Reps
@7.5
7
Russian Twist
3 Sets
20 Reps
@8
8
Stretching
1 Set
10 mins
@6
Day 4
1
Cardio
1 Set
10 mins
@6
2
Push Up
4 Sets
10 Reps
@7.5
3
Pull-Up (Band)
4 Sets
7 Reps
@6.5
4
Dips Between Chairs
4 Sets
12 Reps
@8
5
Pike Push Up
3 Sets
9 Reps
@8
6
Plank to Push Up
3 Sets
10 Reps
-
7
Stretching
1 Set
10 mins
@6