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Webslinger

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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 15, 2025 11:00
  • Last Edited
    Jun 18, 2025 09:51

Summary

Unleash your inner hero with the Webslinger program, an intense 8-week bodyweight training plan designed for those ready to elevate their fitness game. Committing to six days a week, you'll engage in a dynamic mix of exercises including push-ups, planks, and pistol squats, all tailored to build strength and endurance without the need for equipment. Each session focuses on maximizing your potential, pushing you to new limits while sculpting a powerful physique. Get ready to swing into action and transform your body from the comfort of home!
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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