30 day

by null

1 athletes joined

Program Description

Last mfr who needs to challenge himself

Program Overview

Level
Beginner
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Aug 08, 2024 03:34
Last Edited
Aug 28, 2024 10:19

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START THE PROGRAM
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FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Push Up

3

15 reps

2

Split Squat (Bodyweight)

3

15 reps

Day 1

1

Push Up

3

15 reps

2

Split Squat (Bodyweight)

3

15 reps

Day 1

1

Push Up

3

15 reps

2

Split Squat (Bodyweight)

3

15 reps

Day 1

1

Push Up

3

15 reps

2

Split Squat (Bodyweight)

3

15 reps

Day 2

1

Y Raise

3

15 reps

2

Skull Crusher (Barbell)

3

15 reps

Day 2

1

Y Raise

3

15 reps

2

Skull Crusher (Barbell)

3

15 reps

Day 2

1

Y Raise

3

15 reps

2

Skull Crusher (Barbell)

3

15 reps

Day 2

1

Y Raise

3

15 reps

2

Skull Crusher (Barbell)

3

15 reps

Day 3

1

Push Up

3

10 reps

2

Split Squat (Bodyweight)

3

10 reps

Day 3

1

Push Up

3

10 reps

2

Split Squat (Bodyweight)

3

10 reps

Day 3

1

Push Up

3

10 reps

2

Split Squat (Bodyweight)

3

10 reps

Day 3

1

Push Up

3

10 reps

2

Split Squat (Bodyweight)

3

10 reps

Day 4

1

Y Raise

3

15 reps

2

Skull Crusher (Barbell)

3

15 reps

Day 4

1

Y Raise

3

15 reps

2

Skull Crusher (Barbell)

3

15 reps

Day 4

1

Y Raise

3

15 reps

2

Skull Crusher (Barbell)

3

15 reps

Day 4

1

Y Raise

3

15 reps

2

Skull Crusher (Barbell)

3

15 reps

Day 5

1

Stretching

1

10 mins

Day 5

1

Stretching

1

10 mins

Day 6

1

Stretching

1

10 mins

Day 6

1

Stretching

1

10 mins

Day 2

1

Y Raise

3 Sets

15 Reps

2

Skull Crusher (Barbell)

3 Sets

15 Reps

Day 3

1

Push Up

3 Sets

10 Reps

2

Split Squat (Bodyweight)

3 Sets

10 Reps

Day 4

1

Y Raise

3 Sets

15 Reps

2

Skull Crusher (Barbell)

3 Sets

15 Reps

Day 1

1

Push Up

3 Sets

15 Reps

2

Split Squat (Bodyweight)

3 Sets

15 Reps

Day 5

1

Stretching

1 Set

10 mins

Day 6

1

Stretching

1 Set

10 mins