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BoostcampPNG

Full Body Home Workout

by Rahul Chahal
1 athletes joined

Program Description

Daily Full body HIT

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 22, 2025 03:17
  • Last Edited
    Apr 26, 2025 12:22
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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
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
3 reps
RPE 8
2
Push Up
1
3 reps
RPE 8
3
Dips Between Chairs
1
3 reps
RPE 8
4
Superman
1
3 reps
RPE 8
5
Iron Cross
1
3 reps
RPE 8
6
Hip Thrust (Bodyweight)
1
3 reps
RPE 8
7
Glute Bridge (Bodyweight)
1
3 reps
RPE 8
8
Walking Lunge
1
3 reps
RPE 8
9
Wall Sit
1
3 reps
RPE 8
10
Squat (Bodyweight)
1
3 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Push Up (Knees)
1 Set
3 Reps
@8
2
Push Up
1 Set
3 Reps
@8
3
Dips Between Chairs
1 Set
3 Reps
@8
4
Superman
1 Set
3 Reps
@8
5
Iron Cross
1 Set
3 Reps
@8
6
Hip Thrust (Bodyweight)
1 Set
3 Reps
@8
7
Glute Bridge (Bodyweight)
1 Set
3 Reps
@8
8
Walking Lunge
1 Set
3 Reps
@8
9
Wall Sit
1 Set
3 Reps
@8
10
Squat (Bodyweight)
1 Set
3 Reps
@8
Day 2
1
Push Up (Knees)
1 Set
3 Reps
@8
2
Push Up
1 Set
3 Reps
@8
3
Dips Between Chairs
1 Set
3 Reps
@8
4
Superman
1 Set
3 Reps
@8
5
Iron Cross
1 Set
3 Reps
@8
6
Hip Thrust (Bodyweight)
1 Set
3 Reps
@8
7
Glute Bridge (Bodyweight)
1 Set
3 Reps
@8
8
Walking Lunge
1 Set
3 Reps
@8
9
Wall Sit
1 Set
3 Reps
@8
10
Squat (Bodyweight)
1 Set
3 Reps
@8
Day 3
1
Push Up (Knees)
1 Set
3 Reps
@8
2
Push Up
1 Set
3 Reps
@8
3
Dips Between Chairs
1 Set
3 Reps
@8
4
Superman
1 Set
3 Reps
@8
5
Iron Cross
1 Set
3 Reps
@8
6
Hip Thrust (Bodyweight)
1 Set
3 Reps
@8
7
Glute Bridge (Bodyweight)
1 Set
3 Reps
@8
8
Walking Lunge
1 Set
3 Reps
@8
9
Wall Sit
1 Set
3 Reps
@8
10
Squat (Bodyweight)
1 Set
3 Reps
@8
Day 4
1
Push Up (Knees)
1 Set
3 Reps
@8
2
Push Up
1 Set
3 Reps
@8
3
Dips Between Chairs
1 Set
3 Reps
@8
4
Superman
1 Set
3 Reps
@8
5
Iron Cross
1 Set
3 Reps
@8
6
Hip Thrust (Bodyweight)
1 Set
3 Reps
@8
7
Glute Bridge (Bodyweight)
1 Set
3 Reps
@8
8
Walking Lunge
1 Set
3 Reps
@8
9
Wall Sit
1 Set
3 Reps
@8
10
Squat (Bodyweight)
1 Set
3 Reps
@8
Day 5
1
Push Up (Knees)
1 Set
3 Reps
@8
2
Push Up
1 Set
3 Reps
@8
3
Dips Between Chairs
1 Set
3 Reps
@8
4
Superman
1 Set
3 Reps
@8
5
Iron Cross
1 Set
3 Reps
@8
6
Hip Thrust (Bodyweight)
1 Set
3 Reps
@8
7
Glute Bridge (Bodyweight)
1 Set
3 Reps
@8
8
Walking Lunge
1 Set
3 Reps
@8
9
Wall Sit
1 Set
3 Reps
@8
10
Squat (Bodyweight)
1 Set
3 Reps
@8
Day 6
1
Push Up (Knees)
1 Set
3 Reps
@8
2
Push Up
1 Set
3 Reps
@8
3
Dips Between Chairs
1 Set
3 Reps
@8
4
Superman
1 Set
3 Reps
@8
5
Iron Cross
1 Set
3 Reps
@8
6
Hip Thrust (Bodyweight)
1 Set
3 Reps
@8
7
Glute Bridge (Bodyweight)
1 Set
3 Reps
@8
8
Walking Lunge
1 Set
3 Reps
@8
9
Wall Sit
1 Set
3 Reps
@8
10
Squat (Bodyweight)
1 Set
3 Reps
@8
Day 7
1
Push Up (Knees)
1 Set
3 Reps
@8
2
Push Up
1 Set
3 Reps
@8
3
Dips Between Chairs
1 Set
3 Reps
@8
4
Superman
1 Set
3 Reps
@8
5
Iron Cross
1 Set
3 Reps
@8
6
Hip Thrust (Bodyweight)
1 Set
3 Reps
@8
7
Glute Bridge (Bodyweight)
1 Set
3 Reps
@8
8
Walking Lunge
1 Set
3 Reps
@8
9
Wall Sit
1 Set
3 Reps
@8
10
Squat (Bodyweight)
1 Set
3 Reps
@8