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BoostcampPNG

Webslinger

by Antonio F.

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
    Apr 29, 2025 07:28
  • Last Edited
    Jun 18, 2025 07:53

Summary

Unleash your inner superhero with the **Webslinger** workout program! Over the next 8 weeks, you'll engage in a dynamic 6-day-per-week routine designed to build strength and endurance using just your bodyweight. Each session features a mix of core, chest, and leg exercises, including push-ups, planks, and pistol squats, ensuring a comprehensive full-body workout. Perfect for at-home training, this program will challenge you to push your limits and achieve your fitness goals with confidence. Get ready to swing into action and transform your body!
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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