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BoostcampPNG

Moby

by Lee C.

Program Description

Body weight plus mobility

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 17, 2025 02:45
  • Last Edited
    Dec 17, 2025 03:21
Muscle Engagement
Front
Back
MuscleSet
Abs
15.2%
Hamstrings
12.1%
Glutes
10.6%
Lower Back
7.6%
Quadriceps
6.1%
Adductors
6.1%
Stretching
6.1%
Chest
6.1%
Triceps
6.1%
Front Delts
6.1%
Lats
6.1%
Forearms
3%
Other
3%
Upper Back
3%
Biceps
3%
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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
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Cossack Squat
3
10+ reps
-
3
Couch Stretch
3
0.5 mins
-
4
Jefferson Bend
3
0.5 mins
-
5
Dorsiflexion
3
0.5 mins
-
6
Crab Stretc
3
10 reps
-
7
Elevated Pigeon Stretch
3
10 reps
-
8
Push Up
3
10 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Pull-Up (Bodyweight)
3
10 reps
-
11
Ring Row
3
10 reps
-
12
Dip (Bodyweight)
3
10 reps
-
13
Nordic Curl
3
10 reps
-
14
Copenhagen Plank
3
-
15
Plank
3
-
16
Arch Raises
3
-
Week 1
1 / 18 Weeks
Day 1
1
Dead Hang
3 Sets
0.5 mins
-
2
Cossack Squat
3 Sets
10+ Reps
-
3
Couch Stretch
3 Sets
0.5 mins
-
4
Jefferson Bend
3 Sets
0.5 mins
-
5
Dorsiflexion
3 Sets
0.5 mins
-
6
Crab Stretc
3 Sets
10 Reps
-
7
Elevated Pigeon Stretch
3 Sets
10 Reps
-
8
Push Up
3 Sets
10 Reps
-
9
Squat (Bodyweight)
3 Sets
10 Reps
-
10
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
11
Ring Row
3 Sets
10 Reps
-
12
Dip (Bodyweight)
3 Sets
10 Reps
-
13
Nordic Curl
3 Sets
10 Reps
-
14
Copenhagen Plank
3 Sets
-
15
Plank
3 Sets
-
16
Arch Raises
3 Sets
-
Day 2
1
Dead Hang
3 Sets
0.5 mins
-
2
Cossack Squat
3 Sets
10+ Reps
-
3
Couch Stretch
3 Sets
0.5 mins
-
4
Jefferson Bend
3 Sets
0.5 mins
-
5
Dorsiflexion
3 Sets
0.5 mins
-
6
Crab Stretc
3 Sets
10 Reps
-
7
Elevated Pigeon Stretch
3 Sets
10 Reps
-
8
Push Up
3 Sets
10 Reps
-
9
Squat (Bodyweight)
3 Sets
10 Reps
-
10
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
11
Ring Row
3 Sets
10 Reps
-
12
Dip (Bodyweight)
3 Sets
10 Reps
-
13
Nordic Curl
3 Sets
10 Reps
-
14
Copenhagen Plank
3 Sets
-
15
Plank
3 Sets
-
16
Arch Raises
3 Sets
-
Day 3
1
Dead Hang
3 Sets
0.5 mins
-
2
Cossack Squat
3 Sets
10+ Reps
-
3
Couch Stretch
3 Sets
0.5 mins
-
4
Jefferson Bend
3 Sets
0.5 mins
-
5
Dorsiflexion
3 Sets
0.5 mins
-
6
Crab Stretc
3 Sets
10 Reps
-
7
Elevated Pigeon Stretch
3 Sets
10 Reps
-
8
Push Up
3 Sets
10 Reps
-
9
Squat (Bodyweight)
3 Sets
10 Reps
-
10
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
11
Ring Row
3 Sets
10 Reps
-
12
Dip (Bodyweight)
3 Sets
10 Reps
-
13
Nordic Curl
3 Sets
10 Reps
-
14
Copenhagen Plank
3 Sets
-
15
Plank
3 Sets
-
16
Arch Raises
3 Sets
-
Day 4
1
Dead Hang
3 Sets
0.5 mins
-
2
Cossack Squat
3 Sets
10+ Reps
-
3
Couch Stretch
3 Sets
0.5 mins
-
4
Jefferson Bend
3 Sets
0.5 mins
-
5
Dorsiflexion
3 Sets
0.5 mins
-
6
Crab Stretc
3 Sets
10 Reps
-
7
Elevated Pigeon Stretch
3 Sets
10 Reps
-
8
Push Up
3 Sets
10 Reps
-
9
Squat (Bodyweight)
3 Sets
10 Reps
-
10
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
11
Ring Row
3 Sets
10 Reps
-
12
Dip (Bodyweight)
3 Sets
10 Reps
-
13
Nordic Curl
3 Sets
10 Reps
-
14
Copenhagen Plank
3 Sets
-
15
Plank
3 Sets
-
16
Arch Raises
3 Sets
-