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BoostcampPNG

Ultimate Bodyweight

by Evan E.

Program Description

to look and feel good

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 29, 2026 11:55
  • Last Edited
    Mar 29, 2026 11:56
Muscle Engagement
Front
Back
MuscleSet
Chest
11.9%
Triceps
11.9%
Front Delts
11.9%
Other
9.5%
Abs
8.7%
Lats
8.7%
Upper Back
8.7%
Glutes
8.3%
Quadriceps
7.1%
Hamstrings
6.3%
Biceps
4.4%
Lower Back
1.2%
Abductors
0.8%
Adductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pseudo-Planche Push Ups
4
8-10 reps
-
3
Ring Dip
4
6-8 reps
-
4
Archer Push Ups
3
8 reps
-
5
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pseudo-Planche Push Ups
4
8-10 reps
-
3
Ring Dip
4
6-8 reps
-
4
Archer Push Ups
3
8 reps
-
5
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pseudo-Planche Push Ups
4
8-10 reps
-
3
Ring Dip
4
6-8 reps
-
4
Archer Push Ups
3
8 reps
-
5
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pseudo-Planche Push Ups
4
8-10 reps
-
3
Ring Dip
4
6-8 reps
-
4
Archer Push Ups
3
8 reps
-
5
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pseudo-Planche Push Ups
4
8-10 reps
-
3
Ring Dip
4
6-8 reps
-
4
Archer Push Ups
3
8 reps
-
5
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pseudo-Planche Push Ups
4
8-10 reps
-
3
Ring Dip
4
6-8 reps
-
4
Archer Push Ups
3
8 reps
-
5
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pseudo-Planche Push Ups
4
8-10 reps
-
3
Ring Dip
4
6-8 reps
-
4
Archer Push Ups
3
8 reps
-
5
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pseudo-Planche Push Ups
4
8-10 reps
-
3
Ring Dip
4
6-8 reps
-
4
Archer Push Ups
3
8 reps
-
5
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pseudo-Planche Push Ups
4
8-10 reps
-
3
Ring Dip
4
6-8 reps
-
4
Archer Push Ups
3
8 reps
-
5
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pseudo-Planche Push Ups
4
8-10 reps
-
3
Ring Dip
4
6-8 reps
-
4
Archer Push Ups
3
8 reps
-
5
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pseudo-Planche Push Ups
4
8-10 reps
-
3
Ring Dip
4
6-8 reps
-
4
Archer Push Ups
3
8 reps
-
5
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pseudo-Planche Push Ups
4
8-10 reps
-
3
Ring Dip
4
6-8 reps
-
4
Archer Push Ups
3
8 reps
-
5
Dip (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Jumps
4
3 reps
-
2
Broad Jump
4
4 reps
-
3
Lateral Bound
3
5 reps
-
4
Sprint
1
6-10 reps
-
5
Pistol Squat
4
6 reps
-
6
Nordic Curl
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Jumps
4
3 reps
-
2
Broad Jump
4
4 reps
-
3
Lateral Bound
3
5 reps
-
4
Sprint
1
6-10 reps
-
5
Pistol Squat
4
6 reps
-
6
Nordic Curl
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Jumps
4
3 reps
-
2
Broad Jump
4
4 reps
-
3
Lateral Bound
3
5 reps
-
4
Sprint
1
6-10 reps
-
5
Pistol Squat
4
6 reps
-
6
Nordic Curl
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Jumps
4
3 reps
-
2
Broad Jump
4
4 reps
-
3
Lateral Bound
3
5 reps
-
4
Sprint
1
6-10 reps
-
5
Pistol Squat
4
6 reps
-
6
Nordic Curl
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Jumps
4
3 reps
-
2
Broad Jump
4
4 reps
-
3
Lateral Bound
3
5 reps
-
4
Sprint
1
6-10 reps
-
5
Pistol Squat
4
6 reps
-
6
Nordic Curl
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Jumps
4
3 reps
-
2
Broad Jump
4
4 reps
-
3
Lateral Bound
3
5 reps
-
4
Sprint
1
6-10 reps
-
5
Pistol Squat
4
6 reps
-
6
Nordic Curl
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Jumps
4
3 reps
-
2
Broad Jump
4
4 reps
-
3
Lateral Bound
3
5 reps
-
4
Sprint
1
6-10 reps
-
5
Pistol Squat
4
6 reps
-
6
Nordic Curl
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Jumps
4
3 reps
-
2
Broad Jump
4
4 reps
-
3
Lateral Bound
3
5 reps
-
4
Sprint
1
6-10 reps
-
5
Pistol Squat
4
6 reps
-
6
Nordic Curl
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Jumps
4
3 reps
-
2
Broad Jump
4
4 reps
-
3
Lateral Bound
3
5 reps
-
4
Sprint
1
6-10 reps
-
5
Pistol Squat
4
6 reps
-
6
Nordic Curl
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Jumps
4
3 reps
-
2
Broad Jump
4
4 reps
-
3
Lateral Bound
3
5 reps
-
4
Sprint
1
6-10 reps
-
5
Pistol Squat
4
6 reps
-
6
Nordic Curl
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Jumps
4
3 reps
-
2
Broad Jump
4
4 reps
-
3
Lateral Bound
3
5 reps
-
4
Sprint
1
6-10 reps
-
5
Pistol Squat
4
6 reps
-
6
Nordic Curl
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Jumps
4
3 reps
-
2
Broad Jump
4
4 reps
-
3
Lateral Bound
3
5 reps
-
4
Sprint
1
6-10 reps
-
5
Pistol Squat
4
6 reps
-
6
Nordic Curl
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
2 mins
-
1B
Cobra Stretch
2
2 mins
-
2
Squat (Bodyweight)
1
3-5 mins
-
3
90/90 Hip Flow
2
1 mins
-
4
L-Sit
4
20-30 mins
-
5
Hanging Toes To Bar
3
10 reps
-
6
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
2 mins
-
1B
Cobra Stretch
2
2 mins
-
2
Squat (Bodyweight)
1
3-5 mins
-
3
90/90 Hip Flow
2
1 mins
-
4
L-Sit
4
20-30 mins
-
5
Hanging Toes To Bar
3
10 reps
-
6
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
2 mins
-
1B
Cobra Stretch
2
2 mins
-
2
Squat (Bodyweight)
1
3-5 mins
-
3
90/90 Hip Flow
2
1 mins
-
4
L-Sit
4
20-30 mins
-
5
Hanging Toes To Bar
3
10 reps
-
6
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
2 mins
-
1B
Cobra Stretch
2
2 mins
-
2
Squat (Bodyweight)
1
3-5 mins
-
3
90/90 Hip Flow
2
1 mins
-
4
L-Sit
4
20-30 mins
-
5
Hanging Toes To Bar
3
10 reps
-
6
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
2 mins
-
1B
Cobra Stretch
2
2 mins
-
2
Squat (Bodyweight)
1
3-5 mins
-
3
90/90 Hip Flow
2
1 mins
-
4
L-Sit
4
20-30 mins
-
5
Hanging Toes To Bar
3
10 reps
-
6
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
2 mins
-
1B
Cobra Stretch
2
2 mins
-
2
Squat (Bodyweight)
1
3-5 mins
-
3
90/90 Hip Flow
2
1 mins
-
4
L-Sit
4
20-30 mins
-
5
Hanging Toes To Bar
3
10 reps
-
6
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
2 mins
-
1B
Cobra Stretch
2
2 mins
-
2
Squat (Bodyweight)
1
3-5 mins
-
3
90/90 Hip Flow
2
1 mins
-
4
L-Sit
4
20-30 mins
-
5
Hanging Toes To Bar
3
10 reps
-
6
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
2 mins
-
1B
Cobra Stretch
2
2 mins
-
2
Squat (Bodyweight)
1
3-5 mins
-
3
90/90 Hip Flow
2
1 mins
-
4
L-Sit
4
20-30 mins
-
5
Hanging Toes To Bar
3
10 reps
-
6
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
2 mins
-
1B
Cobra Stretch
2
2 mins
-
2
Squat (Bodyweight)
1
3-5 mins
-
3
90/90 Hip Flow
2
1 mins
-
4
L-Sit
4
20-30 mins
-
5
Hanging Toes To Bar
3
10 reps
-
6
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
2 mins
-
1B
Cobra Stretch
2
2 mins
-
2
Squat (Bodyweight)
1
3-5 mins
-
3
90/90 Hip Flow
2
1 mins
-
4
L-Sit
4
20-30 mins
-
5
Hanging Toes To Bar
3
10 reps
-
6
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
2 mins
-
1B
Cobra Stretch
2
2 mins
-
2
Squat (Bodyweight)
1
3-5 mins
-
3
90/90 Hip Flow
2
1 mins
-
4
L-Sit
4
20-30 mins
-
5
Hanging Toes To Bar
3
10 reps
-
6
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
2 mins
-
1B
Cobra Stretch
2
2 mins
-
2
Squat (Bodyweight)
1
3-5 mins
-
3
90/90 Hip Flow
2
1 mins
-
4
L-Sit
4
20-30 mins
-
5
Hanging Toes To Bar
3
10 reps
-
6
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Archer Pull Ups
4
4-6 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Tuck Front Level Hold
4
15-20 mins
-
4
Skin-The-Cat
3
5 reps
-
5
Chin-Up (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Archer Pull Ups
4
4-6 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Tuck Front Level Hold
4
15-20 mins
-
4
Skin-The-Cat
3
5 reps
-
5
Chin-Up (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Archer Pull Ups
4
4-6 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Tuck Front Level Hold
4
15-20 mins
-
4
Skin-The-Cat
3
5 reps
-
5
Chin-Up (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Archer Pull Ups
4
4-6 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Tuck Front Level Hold
4
15-20 mins
-
4
Skin-The-Cat
3
5 reps
-
5
Chin-Up (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Archer Pull Ups
4
4-6 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Tuck Front Level Hold
4
15-20 mins
-
4
Skin-The-Cat
3
5 reps
-
5
Chin-Up (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Archer Pull Ups
4
4-6 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Tuck Front Level Hold
4
15-20 mins
-
4
Skin-The-Cat
3
5 reps
-
5
Chin-Up (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Archer Pull Ups
4
4-6 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Tuck Front Level Hold
4
15-20 mins
-
4
Skin-The-Cat
3
5 reps
-
5
Chin-Up (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Archer Pull Ups
4
4-6 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Tuck Front Level Hold
4
15-20 mins
-
4
Skin-The-Cat
3
5 reps
-
5
Chin-Up (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Archer Pull Ups
4
4-6 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Tuck Front Level Hold
4
15-20 mins
-
4
Skin-The-Cat
3
5 reps
-
5
Chin-Up (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Archer Pull Ups
4
4-6 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Tuck Front Level Hold
4
15-20 mins
-
4
Skin-The-Cat
3
5 reps
-
5
Chin-Up (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Archer Pull Ups
4
4-6 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Tuck Front Level Hold
4
15-20 mins
-
4
Skin-The-Cat
3
5 reps
-
5
Chin-Up (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Archer Pull Ups
4
4-6 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Tuck Front Level Hold
4
15-20 mins
-
4
Skin-The-Cat
3
5 reps
-
5
Chin-Up (Weighted)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
-
1B
Push Up
4
15-20 reps
-
1C
Burpee
4
12 reps
-
1D
Hanging Leg Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
-
1B
Push Up
4
15-20 reps
-
1C
Burpee
4
12 reps
-
1D
Hanging Leg Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
-
1B
Push Up
4
15-20 reps
-
1C
Burpee
4
12 reps
-
1D
Hanging Leg Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
-
1B
Push Up
4
15-20 reps
-
1C
Burpee
4
12 reps
-
1D
Hanging Leg Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
-
1B
Push Up
4
15-20 reps
-
1C
Burpee
4
12 reps
-
1D
Hanging Leg Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
-
1B
Push Up
4
15-20 reps
-
1C
Burpee
4
12 reps
-
1D
Hanging Leg Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
-
1B
Push Up
4
15-20 reps
-
1C
Burpee
4
12 reps
-
1D
Hanging Leg Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
-
1B
Push Up
4
15-20 reps
-
1C
Burpee
4
12 reps
-
1D
Hanging Leg Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
-
1B
Push Up
4
15-20 reps
-
1C
Burpee
4
12 reps
-
1D
Hanging Leg Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
-
1B
Push Up
4
15-20 reps
-
1C
Burpee
4
12 reps
-
1D
Hanging Leg Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
-
1B
Push Up
4
15-20 reps
-
1C
Burpee
4
12 reps
-
1D
Hanging Leg Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
-
1B
Push Up
4
15-20 reps
-
1C
Burpee
4
12 reps
-
1D
Hanging Leg Raise
4
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Clap Push Up
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
2
Pseudo-Planche Push Ups
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
3
Ring Dip
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
4
Archer Push Ups
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Dip (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 2
1
Depth Jumps
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
-
-
-
-
2
Broad Jump
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
3
Lateral Bound
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
4
Sprint
1 Set
6-10 Reps
-
5
Pistol Squat
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
6
Nordic Curl
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
Day 3
1A
World's Greatest Stretch
1 Set
1 Set
2 mins
2 mins
-
-
1B
Cobra Stretch
1 Set
1 Set
2 mins
2 mins
-
-
2
Squat (Bodyweight)
1 Set
3-5 mins
-
3
90/90 Hip Flow
1 Set
1 Set
1 mins
1 mins
-
-
4
L-Sit
1 Set
1 Set
1 Set
1 Set
20-30 mins
20-30 mins
20-30 mins
20-30 mins
-
-
-
-
5
Hanging Toes To Bar
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Walk
1 Set
30 mins
-
Day 4
1
Archer Pull Ups
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
3
Tuck Front Level Hold
1 Set
1 Set
1 Set
1 Set
15-20 mins
15-20 mins
15-20 mins
15-20 mins
-
-
-
-
4
Skin-The-Cat
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
5
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
Day 5
1A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
-
1B
Push Up
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
1C
Burpee
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
1D
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-