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BoostcampPNG

Webslinger

by Random Guy

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 24, 2025 01:53
  • Last Edited
    Jun 18, 2025 10:38

Summary

Unleash your inner superhero with the 8-week Webslinger program, designed for those ready to elevate their bodyweight training. Committing to six days a week, this plan focuses on building strength and endurance through a mix of push-ups, planks, and dynamic core exercises. Each session is crafted to challenge your limits, helping you sculpt a powerful physique while honing your agility and stability. Get ready to swing into action and transform your fitness journey!
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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
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