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BoostcampPNG

Full Body Home Workout

by Rahul Chahal
2 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
    Jun 27, 2025 05:36

Summary

Transform your fitness routine with this comprehensive 18-week Full Body Home Workout program, designed for maximum results without the need for any equipment. Commit to just 30 minutes a day, 7 days a week, and engage in a variety of bodyweight exercises that target every major muscle group. From push-ups to lunges, each session is crafted to build strength, enhance endurance, and improve overall fitness—all from the comfort of your home. Get ready to unleash your potential and achieve your fitness goals!
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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
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