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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
    Jun 18, 2025 08:09

Summary

Transform your fitness routine with the Home Simple Workout, an 18-week program designed for maximum results with minimal equipment. Committing just five days a week, you'll engage in a variety of bodyweight exercises like sit-ups, push-ups, and planks that target your core, chest, and shoulders. Each session is crafted to challenge your strength and endurance, ensuring you build muscle and burn fat effectively from the comfort of your home. Get ready to elevate your fitness journey and achieve your goals!
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START THE PROGRAM
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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