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
- LevelBeginner, Novice, Intermediate, Advanced
- GoalAthletics, Muscle & Sculpting, Bodyweight Fitness
- EquipmentAt Home
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedMay 22, 2025 05:56
- Last EditedJun 18, 2025 10:05

Summary
Unleash your inner superhero with the Webslinger workout program! Over the course of 8 weeks, you'll engage in a dynamic blend of bodyweight exercises designed to build strength, endurance, and flexibility, with six training days each week. From push-ups to planks, this program targets your entire body, focusing on core stability and functional movements to enhance your performance. Perfect for at-home training, Webslinger will elevate your fitness game and help you achieve your goals with confidence!
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
Stretching1 Set
10-20 mins
@10
2
Push Up4 Sets
AMRAP
@9
3
Plank2 Sets
1-3 mins
@10
4
Abs Crunch (Bodyweight)3 Sets
AMRAP
@9
5
Reverse Abs Crunch (Bodyweight)3 Sets
AMRAP
@10
6
Pistol Squat4 Sets
10-20 Reps
@10
7
Wall Sit2 Sets
1-3 mins
@10
Day 2
1
Stretching1 Set
10-20 mins
@10
2
Push Up4 Sets
AMRAP
@9
3
Plank2 Sets
1-3 mins
@10
4
Abs Crunch (Bodyweight)3 Sets
AMRAP
@9
5
Reverse Abs Crunch (Bodyweight)3 Sets
AMRAP
@10
6
Pistol Squat4 Sets
10-20 Reps
@10
7
Wall Sit2 Sets
1-3 mins
@10
Day 3
1
Stretching1 Set
10-20 mins
@10
2
Push Up4 Sets
AMRAP
@9
3
Plank2 Sets
1-3 mins
@10
4
Abs Crunch (Bodyweight)3 Sets
AMRAP
@9
5
Reverse Abs Crunch (Bodyweight)3 Sets
AMRAP
@10
6
Pistol Squat4 Sets
10-20 Reps
@10
7
Wall Sit2 Sets
1-3 mins
@10
Day 4
1
Stretching1 Set
10-20 mins
@10
2
Push Up4 Sets
AMRAP
@9
3
Plank2 Sets
1-3 mins
@10
4
Abs Crunch (Bodyweight)3 Sets
AMRAP
@9
5
Reverse Abs Crunch (Bodyweight)3 Sets
AMRAP
@10
6
Pistol Squat4 Sets
10-20 Reps
@10
7
Wall Sit2 Sets
1-3 mins
@10
Day 5
1
Stretching1 Set
10-20 mins
@10
2
Push Up4 Sets
AMRAP
@9
3
Plank2 Sets
1-3 mins
@10
4
Abs Crunch (Bodyweight)3 Sets
AMRAP
@9
5
Reverse Abs Crunch (Bodyweight)3 Sets
AMRAP
@10
6
Pistol Squat4 Sets
10-20 Reps
@10
7
Wall Sit2 Sets
1-3 mins
@10
Day 6
1
Stretching1 Set
10-20 mins
@10
2
Push Up4 Sets
AMRAP
@9
3
Plank2 Sets
1-3 mins
@10
4
Abs Crunch (Bodyweight)3 Sets
AMRAP
@9
5
Reverse Abs Crunch (Bodyweight)3 Sets
AMRAP
@10
6
Pistol Squat4 Sets
10-20 Reps
@10
7
Wall Sit2 Sets
1-3 mins
@10