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BoostcampPNG

Home simple workout

by Judah L.

Program Description

Just a simple 5 day abs heavy  workout

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 26, 2025 03:06
  • Last Edited
    Apr 26, 2025 03:43
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 9
2
Push Up
1
12 reps
RPE 9
3
Pike Push Up
1
10 reps
RPE 10
4
Scapular Push Up
1
10 reps
RPE 9.5
5
Plank
1
2 mins
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Sit Up
2 Sets
50 Reps
@9
2
Push Up
1 Set
12 Reps
@9
3
Pike Push Up
1 Set
10 Reps
@10
4
Scapular Push Up
1 Set
10 Reps
@9.5
5
Plank
1 Set
2 mins
@10
Day 2
1
Sit Up
2 Sets
50 Reps
@9
2
Push Up
1 Set
12 Reps
@9
3
Pike Push Up
1 Set
10 Reps
@10
4
Scapular Push Up
1 Set
10 Reps
@9.5
5
Plank
1 Set
2 mins
@10
Day 3
1
Sit Up
2 Sets
50 Reps
@9
2
Push Up
1 Set
12 Reps
@9
3
Pike Push Up
1 Set
10 Reps
@10
4
Scapular Push Up
1 Set
10 Reps
@9.5
5
Plank
1 Set
2 mins
@10
Day 4
1
Sit Up
2 Sets
50 Reps
@9
2
Push Up
1 Set
12 Reps
@9
3
Pike Push Up
1 Set
10 Reps
@10
4
Scapular Push Up
1 Set
10 Reps
@9.5
5
Plank
1 Set
2 mins
@10
Day 5
1
Sit Up
2 Sets
50 Reps
@9
2
Push Up
1 Set
12 Reps
@9
3
Pike Push Up
1 Set
10 Reps
@10
4
Scapular Push Up
1 Set
10 Reps
@9.5
5
Plank
1 Set
2 mins
@10