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BoostcampPNG

Webslinger

by Stacy C.

Program Description

READ BEFORE TRAINING This Program provides extra support with not being able to get to a gym with equipment and resources of the sort. You’ll be focusing on building endurance and sculpting the muscles. Due to the program being inspired my Spider-Man the lifts are all controlled by body weight and cardiovascular endurance. Change time and reps if needed. I highly suggest that you progressively overload in the amount of reps you do week by week cut out exercises if wanted and either keep them gone or just replace them with a different exercise.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 19, 2025 03:10
  • Last Edited
    Jun 18, 2025 12:43

Summary

Unleash your inner superhero with the Webslinger workout program! Over the course of 8 weeks, this dynamic plan will challenge you six days a week with a mix of bodyweight exercises designed to build strength, endurance, and flexibility. From push-ups and planks to advanced moves like pistol squats, each session targets key muscle groups while promoting core stability. Perfect for at-home training, this program empowers you to elevate your fitness game and achieve your goals, one rep at a time!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-20 mins
RPE 10
2
Push Up
4
AMRAP
RPE 9
3
Plank
2
1-3 mins
RPE 10
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Pistol Squat
4
10-20 reps
RPE 10
7
Wall Sit
2
1-3 mins
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Stretching
1 Set
10-20 mins
@10
2
Push Up
4 Sets
AMRAP
@9
3
Plank
2 Sets
1-3 mins
@10
4
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@9
5
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
6
Pistol Squat
4 Sets
10-20 Reps
@10
7
Wall Sit
2 Sets
1-3 mins
@10
Day 2
1
Stretching
1 Set
10-20 mins
@10
2
Push Up
4 Sets
AMRAP
@9
3
Plank
2 Sets
1-3 mins
@10
4
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@9
5
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
6
Pistol Squat
4 Sets
10-20 Reps
@10
7
Wall Sit
2 Sets
1-3 mins
@10
Day 3
1
Stretching
1 Set
10-20 mins
@10
2
Push Up
4 Sets
AMRAP
@9
3
Plank
2 Sets
1-3 mins
@10
4
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@9
5
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
6
Pistol Squat
4 Sets
10-20 Reps
@10
7
Wall Sit
2 Sets
1-3 mins
@10
Day 4
1
Stretching
1 Set
10-20 mins
@10
2
Push Up
4 Sets
AMRAP
@9
3
Plank
2 Sets
1-3 mins
@10
4
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@9
5
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
6
Pistol Squat
4 Sets
10-20 Reps
@10
7
Wall Sit
2 Sets
1-3 mins
@10
Day 5
1
Stretching
1 Set
10-20 mins
@10
2
Push Up
4 Sets
AMRAP
@9
3
Plank
2 Sets
1-3 mins
@10
4
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@9
5
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
6
Pistol Squat
4 Sets
10-20 Reps
@10
7
Wall Sit
2 Sets
1-3 mins
@10
Day 6
1
Stretching
1 Set
10-20 mins
@10
2
Push Up
4 Sets
AMRAP
@9
3
Plank
2 Sets
1-3 mins
@10
4
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@9
5
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
6
Pistol Squat
4 Sets
10-20 Reps
@10
7
Wall Sit
2 Sets
1-3 mins
@10