logo
Jin woo project
by Mathis D.
12 athletes joined
Program Description
here is a program to gain strength and bodybuilding, the only equipment needed are 2 bags (to be used in dumbell and barbell), notebooks (to put in the bags) and a bar (if you have a real barbell use it, otherwise one simple bar or a katana for example). take 30 seconds of rest between reps and if it's too difficult, lower the reps. Remember to stretch at the end of your workout to avoid the risk of injury. Good luck 😁
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Muscle & Sculpting
Equipment
At Home
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 25, 2024 12:23
Last Edited
Jun 04, 2024 03:32
down_app
Week 1
1 / 12 Weeks
Day 2
1
Plank
2 Sets
1.3 mins
2
Sit Up
2 Sets
20 Reps
3
Jump Squat
2 Sets
20 Reps
4
Sumo Squat
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Reverse Plank
2 Sets
1.3 mins
7
Russian Twist
2 Sets
20 Reps
8
Oblique Crunch
2 Sets
20 Reps
Day 1
1
Decline Push Up
2 Sets
20 Reps
2
Push Up
2 Sets
20 Reps
3
Push Up (Knees)
2 Sets
20 Reps
4
Push Up (Incline)
2 Sets
20 Reps
5
Iron Cross
2 Sets
20 Reps
6
Front Lever
2 Sets
20 Reps
7
TRX Row
2 Sets
20 Reps
Day 3
1
Push Up
2 Sets
20 Reps
2
Bicep Curl (Dumbbell)
2 Sets
20 Reps
3
Push Up (Incline)
2 Sets
20 Reps
4
Decline Push Up
2 Sets
20 Reps
5
Push Up (Knees)
2 Sets
20 Reps
6
Pike Push Up
2 Sets
20 Reps
7
Iron Cross
2 Sets
20 Reps
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
9
Y Raise
2 Sets
20 Reps
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Vertical Jump
2 Sets
20 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Neck Curl
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Neck Flexion
2 Sets
20 Reps
7
Neck Extension
2 Sets
20 Reps
Day 5
1
Sissy Squat
2 Sets
20 Reps
2
Vertical Jump
2 Sets
25 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Double Leg Multi-Directional Pogo
2 Sets
20 Reps
5
Wall Sit
2 Sets
20 Reps
6
Box Jump
2 Sets
20 Reps
7
Jump Squat
2 Sets
20 Reps
8
Sumo Squat
2 Sets
20 Reps
Day 6
1
Jump Squat
3 Sets
20 Reps
2
Sumo Squat
2 Sets
20 Reps
3
Lateral Lunge
2 Sets
20 Reps
4
Squat (Bodyweight)
2 Sets
20 Reps
Day 7
1
Oblique Crunch
2 Sets
20 Reps
2
Sit Up
2 Sets
20 Reps
3
Push Up
2 Sets
20 Reps
4
Push Up (Knees)
2 Sets
20 Reps
5
Decline Push Up
2 Sets
20 Reps
6
Push Up (Incline)
2 Sets
20 Reps
7
Side Plank
2 Sets
1.3 mins
8
Front Lever
2 Sets
20 Reps
9
Box Jump
2 Sets
20 Reps
10
Pike Push Up
2 Sets
20 Reps
Day 1
1
Decline Push Up
2 Sets
20 Reps
2
Push Up
2 Sets
20 Reps
3
Push Up (Knees)
2 Sets
20 Reps
4
Push Up (Incline)
2 Sets
20 Reps
5
Iron Cross
2 Sets
20 Reps
6
Front Lever
2 Sets
20 Reps
7
TRX Row
2 Sets
20 Reps
Day 2
1
Plank
2 Sets
1.3 mins
2
Sit Up
2 Sets
20 Reps
3
Jump Squat
2 Sets
20 Reps
4
Sumo Squat
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Reverse Plank
2 Sets
1.3 mins
7
Russian Twist
2 Sets
20 Reps
8
Oblique Crunch
2 Sets
20 Reps
Day 3
1
Push Up
2 Sets
20 Reps
2
Bicep Curl (Dumbbell)
2 Sets
20 Reps
3
Push Up (Incline)
2 Sets
20 Reps
4
Decline Push Up
2 Sets
20 Reps
5
Push Up (Knees)
2 Sets
20 Reps
6
Pike Push Up
2 Sets
20 Reps
7
Iron Cross
2 Sets
20 Reps
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
9
Y Raise
2 Sets
20 Reps
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Vertical Jump
2 Sets
20 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Neck Curl
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Neck Flexion
2 Sets
20 Reps
7
Neck Extension
2 Sets
20 Reps
Day 5
1
Sissy Squat
2 Sets
20 Reps
2
Vertical Jump
2 Sets
25 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Double Leg Multi-Directional Pogo
2 Sets
20 Reps
5
Wall Sit
2 Sets
20 Reps
6
Box Jump
2 Sets
20 Reps
7
Jump Squat
2 Sets
20 Reps
8
Sumo Squat
2 Sets
20 Reps
Day 6
1
Jump Squat
3 Sets
20 Reps
2
Sumo Squat
2 Sets
20 Reps
3
Lateral Lunge
2 Sets
20 Reps
4
Squat (Bodyweight)
2 Sets
20 Reps
Day 7
1
Oblique Crunch
2 Sets
20 Reps
2
Sit Up
2 Sets
20 Reps
3
Push Up
2 Sets
20 Reps
4
Push Up (Knees)
2 Sets
20 Reps
5
Decline Push Up
2 Sets
20 Reps
6
Push Up (Incline)
2 Sets
20 Reps
7
Side Plank
2 Sets
1.3 mins
8
Front Lever
2 Sets
20 Reps
9
Box Jump
2 Sets
20 Reps
10
Pike Push Up
2 Sets
20 Reps
Day 1
1
Decline Push Up
2 Sets
20 Reps
2
Push Up
2 Sets
20 Reps
3
Push Up (Knees)
2 Sets
20 Reps
4
Push Up (Incline)
2 Sets
20 Reps
5
Iron Cross
2 Sets
20 Reps
6
Front Lever
2 Sets
20 Reps
7
TRX Row
2 Sets
20 Reps
Day 2
1
Plank
2 Sets
1.3 mins
2
Sit Up
2 Sets
20 Reps
3
Jump Squat
2 Sets
20 Reps
4
Sumo Squat
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Reverse Plank
2 Sets
1.3 mins
7
Russian Twist
2 Sets
20 Reps
8
Oblique Crunch
2 Sets
20 Reps
Day 3
1
Push Up
2 Sets
20 Reps
2
Bicep Curl (Dumbbell)
2 Sets
20 Reps
3
Push Up (Incline)
2 Sets
20 Reps
4
Decline Push Up
2 Sets
20 Reps
5
Push Up (Knees)
2 Sets
20 Reps
6
Pike Push Up
2 Sets
20 Reps
7
Iron Cross
2 Sets
20 Reps
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
9
Y Raise
2 Sets
20 Reps
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Vertical Jump
2 Sets
20 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Neck Curl
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Neck Flexion
2 Sets
20 Reps
7
Neck Extension
2 Sets
20 Reps
Day 5
1
Sissy Squat
2 Sets
20 Reps
2
Vertical Jump
2 Sets
25 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Double Leg Multi-Directional Pogo
2 Sets
20 Reps
5
Wall Sit
2 Sets
20 Reps
6
Box Jump
2 Sets
20 Reps
7
Jump Squat
2 Sets
20 Reps
8
Sumo Squat
2 Sets
20 Reps
Day 6
1
Jump Squat
3 Sets
20 Reps
2
Sumo Squat
2 Sets
20 Reps
3
Lateral Lunge
2 Sets
20 Reps
4
Squat (Bodyweight)
2 Sets
20 Reps
Day 7
1
Oblique Crunch
2 Sets
20 Reps
2
Sit Up
2 Sets
20 Reps
3
Push Up
2 Sets
20 Reps
4
Push Up (Knees)
2 Sets
20 Reps
5
Decline Push Up
2 Sets
20 Reps
6
Push Up (Incline)
2 Sets
20 Reps
7
Side Plank
2 Sets
1.3 mins
8
Front Lever
2 Sets
20 Reps
9
Box Jump
2 Sets
20 Reps
10
Pike Push Up
2 Sets
20 Reps
Day 1
1
Decline Push Up
2 Sets
20 Reps
2
Push Up
2 Sets
20 Reps
3
Push Up (Knees)
2 Sets
20 Reps
4
Push Up (Incline)
2 Sets
20 Reps
5
Iron Cross
2 Sets
20 Reps
6
Front Lever
2 Sets
20 Reps
7
TRX Row
2 Sets
20 Reps
Day 2
1
Plank
2 Sets
1.3 mins
2
Sit Up
2 Sets
20 Reps
3
Jump Squat
2 Sets
20 Reps
4
Sumo Squat
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Reverse Plank
2 Sets
1.3 mins
7
Russian Twist
2 Sets
20 Reps
8
Oblique Crunch
2 Sets
20 Reps
Day 3
1
Push Up
2 Sets
20 Reps
2
Bicep Curl (Dumbbell)
2 Sets
20 Reps
3
Push Up (Incline)
2 Sets
20 Reps
4
Decline Push Up
2 Sets
20 Reps
5
Push Up (Knees)
2 Sets
20 Reps
6
Pike Push Up
2 Sets
20 Reps
7
Iron Cross
2 Sets
20 Reps
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
9
Y Raise
2 Sets
20 Reps
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Vertical Jump
2 Sets
20 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Neck Curl
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Neck Flexion
2 Sets
20 Reps
7
Neck Extension
2 Sets
20 Reps
Day 5
1
Sissy Squat
2 Sets
20 Reps
2
Vertical Jump
2 Sets
25 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Double Leg Multi-Directional Pogo
2 Sets
20 Reps
5
Wall Sit
2 Sets
20 Reps
6
Box Jump
2 Sets
20 Reps
7
Jump Squat
2 Sets
20 Reps
8
Sumo Squat
2 Sets
20 Reps
Day 6
1
Jump Squat
3 Sets
20 Reps
2
Sumo Squat
2 Sets
20 Reps
3
Lateral Lunge
2 Sets
20 Reps
4
Squat (Bodyweight)
2 Sets
20 Reps
Day 7
1
Oblique Crunch
2 Sets
20 Reps
2
Sit Up
2 Sets
20 Reps
3
Push Up
2 Sets
20 Reps
4
Push Up (Knees)
2 Sets
20 Reps
5
Decline Push Up
2 Sets
20 Reps
6
Push Up (Incline)
2 Sets
20 Reps
7
Side Plank
2 Sets
1.3 mins
8
Front Lever
2 Sets
20 Reps
9
Box Jump
2 Sets
20 Reps
10
Pike Push Up
2 Sets
20 Reps
Day 1
1
Decline Push Up
2 Sets
20 Reps
2
Push Up
2 Sets
20 Reps
3
Push Up (Knees)
2 Sets
20 Reps
4
Push Up (Incline)
2 Sets
20 Reps
5
Iron Cross
2 Sets
20 Reps
6
Front Lever
2 Sets
20 Reps
7
TRX Row
2 Sets
20 Reps
Day 2
1
Plank
2 Sets
1.3 mins
2
Sit Up
2 Sets
20 Reps
3
Jump Squat
2 Sets
20 Reps
4
Sumo Squat
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Reverse Plank
2 Sets
1.3 mins
7
Russian Twist
2 Sets
20 Reps
8
Oblique Crunch
2 Sets
20 Reps
Day 3
1
Push Up
2 Sets
20 Reps
2
Bicep Curl (Dumbbell)
2 Sets
20 Reps
3
Push Up (Incline)
2 Sets
20 Reps
4
Decline Push Up
2 Sets
20 Reps
5
Push Up (Knees)
2 Sets
20 Reps
6
Pike Push Up
2 Sets
20 Reps
7
Iron Cross
2 Sets
20 Reps
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
9
Y Raise
2 Sets
20 Reps
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Vertical Jump
2 Sets
20 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Neck Curl
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Neck Flexion
2 Sets
20 Reps
7
Neck Extension
2 Sets
20 Reps
Day 5
1
Sissy Squat
2 Sets
20 Reps
2
Vertical Jump
2 Sets
25 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Double Leg Multi-Directional Pogo
2 Sets
20 Reps
5
Wall Sit
2 Sets
20 Reps
6
Box Jump
2 Sets
20 Reps
7
Jump Squat
2 Sets
20 Reps
8
Sumo Squat
2 Sets
20 Reps
Day 6
1
Jump Squat
3 Sets
20 Reps
2
Sumo Squat
2 Sets
20 Reps
3
Lateral Lunge
2 Sets
20 Reps
4
Squat (Bodyweight)
2 Sets
20 Reps
Day 7
1
Oblique Crunch
2 Sets
20 Reps
2
Sit Up
2 Sets
20 Reps
3
Push Up
2 Sets
20 Reps
4
Push Up (Knees)
2 Sets
20 Reps
5
Decline Push Up
2 Sets
20 Reps
6
Push Up (Incline)
2 Sets
20 Reps
7
Side Plank
2 Sets
1.3 mins
8
Front Lever
2 Sets
20 Reps
9
Box Jump
2 Sets
20 Reps
10
Pike Push Up
2 Sets
20 Reps
Day 1
1
Decline Push Up
2 Sets
20 Reps
2
Push Up
2 Sets
20 Reps
3
Push Up (Knees)
2 Sets
20 Reps
4
Push Up (Incline)
2 Sets
20 Reps
5
Iron Cross
2 Sets
20 Reps
6
Front Lever
2 Sets
20 Reps
7
TRX Row
2 Sets
20 Reps
Day 2
1
Plank
2 Sets
1.3 mins
2
Sit Up
2 Sets
20 Reps
3
Jump Squat
2 Sets
20 Reps
4
Sumo Squat
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Reverse Plank
2 Sets
1.3 mins
7
Russian Twist
2 Sets
20 Reps
8
Oblique Crunch
2 Sets
20 Reps
Day 3
1
Push Up
2 Sets
20 Reps
2
Bicep Curl (Dumbbell)
2 Sets
20 Reps
3
Push Up (Incline)
2 Sets
20 Reps
4
Decline Push Up
2 Sets
20 Reps
5
Push Up (Knees)
2 Sets
20 Reps
6
Pike Push Up
2 Sets
20 Reps
7
Iron Cross
2 Sets
20 Reps
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
9
Y Raise
2 Sets
20 Reps
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Vertical Jump
2 Sets
20 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Neck Curl
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Neck Flexion
2 Sets
20 Reps
7
Neck Extension
2 Sets
20 Reps
Day 5
1
Sissy Squat
2 Sets
20 Reps
2
Vertical Jump
2 Sets
25 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Double Leg Multi-Directional Pogo
2 Sets
20 Reps
5
Wall Sit
2 Sets
20 Reps
6
Box Jump
2 Sets
20 Reps
7
Jump Squat
2 Sets
20 Reps
8
Sumo Squat
2 Sets
20 Reps
Day 6
1
Jump Squat
3 Sets
20 Reps
2
Sumo Squat
2 Sets
20 Reps
3
Lateral Lunge
2 Sets
20 Reps
4
Squat (Bodyweight)
2 Sets
20 Reps
Day 7
1
Oblique Crunch
2 Sets
20 Reps
2
Sit Up
2 Sets
20 Reps
3
Push Up
2 Sets
20 Reps
4
Push Up (Knees)
2 Sets
20 Reps
5
Decline Push Up
2 Sets
20 Reps
6
Push Up (Incline)
2 Sets
20 Reps
7
Side Plank
2 Sets
1.3 mins
8
Front Lever
2 Sets
20 Reps
9
Box Jump
2 Sets
20 Reps
10
Pike Push Up
2 Sets
20 Reps
Day 1
1
Decline Push Up
2 Sets
20 Reps
2
Push Up
2 Sets
20 Reps
3
Push Up (Knees)
2 Sets
20 Reps
4
Push Up (Incline)
2 Sets
20 Reps
5
Iron Cross
2 Sets
20 Reps
6
Front Lever
2 Sets
20 Reps
7
TRX Row
2 Sets
20 Reps
Day 2
1
Plank
2 Sets
1.3 mins
2
Sit Up
2 Sets
20 Reps
3
Jump Squat
2 Sets
20 Reps
4
Sumo Squat
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Reverse Plank
2 Sets
1.3 mins
7
Russian Twist
2 Sets
20 Reps
8
Oblique Crunch
2 Sets
20 Reps
Day 3
1
Push Up
2 Sets
20 Reps
2
Bicep Curl (Dumbbell)
2 Sets
20 Reps
3
Push Up (Incline)
2 Sets
20 Reps
4
Decline Push Up
2 Sets
20 Reps
5
Push Up (Knees)
2 Sets
20 Reps
6
Pike Push Up
2 Sets
20 Reps
7
Iron Cross
2 Sets
20 Reps
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
9
Y Raise
2 Sets
20 Reps
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Vertical Jump
2 Sets
20 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Neck Curl
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Neck Flexion
2 Sets
20 Reps
7
Neck Extension
2 Sets
20 Reps
Day 5
1
Sissy Squat
2 Sets
20 Reps
2
Vertical Jump
2 Sets
25 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Double Leg Multi-Directional Pogo
2 Sets
20 Reps
5
Wall Sit
2 Sets
20 Reps
6
Box Jump
2 Sets
20 Reps
7
Jump Squat
2 Sets
20 Reps
8
Sumo Squat
2 Sets
20 Reps
Day 6
1
Jump Squat
3 Sets
20 Reps
2
Sumo Squat
2 Sets
20 Reps
3
Lateral Lunge
2 Sets
20 Reps
4
Squat (Bodyweight)
2 Sets
20 Reps
Day 7
1
Oblique Crunch
2 Sets
20 Reps
2
Sit Up
2 Sets
20 Reps
3
Push Up
2 Sets
20 Reps
4
Push Up (Knees)
2 Sets
20 Reps
5
Decline Push Up
2 Sets
20 Reps
6
Push Up (Incline)
2 Sets
20 Reps
7
Side Plank
2 Sets
1.3 mins
8
Front Lever
2 Sets
20 Reps
9
Box Jump
2 Sets
20 Reps
10
Pike Push Up
2 Sets
20 Reps
Day 1
1
Decline Push Up
2 Sets
20 Reps
2
Push Up
2 Sets
20 Reps
3
Push Up (Knees)
2 Sets
20 Reps
4
Push Up (Incline)
2 Sets
20 Reps
5
Iron Cross
2 Sets
20 Reps
6
Front Lever
2 Sets
20 Reps
7
TRX Row
2 Sets
20 Reps
Day 2
1
Plank
2 Sets
1.3 mins
2
Sit Up
2 Sets
20 Reps
3
Jump Squat
2 Sets
20 Reps
4
Sumo Squat
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Reverse Plank
2 Sets
1.3 mins
7
Russian Twist
2 Sets
20 Reps
8
Oblique Crunch
2 Sets
20 Reps
Day 3
1
Push Up
2 Sets
20 Reps
2
Bicep Curl (Dumbbell)
2 Sets
20 Reps
3
Push Up (Incline)
2 Sets
20 Reps
4
Decline Push Up
2 Sets
20 Reps
5
Push Up (Knees)
2 Sets
20 Reps
6
Pike Push Up
2 Sets
20 Reps
7
Iron Cross
2 Sets
20 Reps
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
9
Y Raise
2 Sets
20 Reps
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Vertical Jump
2 Sets
20 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Neck Curl
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Neck Flexion
2 Sets
20 Reps
7
Neck Extension
2 Sets
20 Reps
Day 5
1
Sissy Squat
2 Sets
20 Reps
2
Vertical Jump
2 Sets
25 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Double Leg Multi-Directional Pogo
2 Sets
20 Reps
5
Wall Sit
2 Sets
20 Reps
6
Box Jump
2 Sets
20 Reps
7
Jump Squat
2 Sets
20 Reps
8
Sumo Squat
2 Sets
20 Reps
Day 6
1
Jump Squat
3 Sets
20 Reps
2
Sumo Squat
2 Sets
20 Reps
3
Lateral Lunge
2 Sets
20 Reps
4
Squat (Bodyweight)
2 Sets
20 Reps
Day 7
1
Oblique Crunch
2 Sets
20 Reps
2
Sit Up
2 Sets
20 Reps
3
Push Up
2 Sets
20 Reps
4
Push Up (Knees)
2 Sets
20 Reps
5
Decline Push Up
2 Sets
20 Reps
6
Push Up (Incline)
2 Sets
20 Reps
7
Side Plank
2 Sets
1.3 mins
8
Front Lever
2 Sets
20 Reps
9
Box Jump
2 Sets
20 Reps
10
Pike Push Up
2 Sets
20 Reps
Day 1
1
Decline Push Up
2 Sets
20 Reps
2
Push Up
2 Sets
20 Reps
3
Push Up (Knees)
2 Sets
20 Reps
4
Push Up (Incline)
2 Sets
20 Reps
5
Iron Cross
2 Sets
20 Reps
6
Front Lever
2 Sets
20 Reps
7
TRX Row
2 Sets
20 Reps
Day 2
1
Plank
2 Sets
1.3 mins
2
Sit Up
2 Sets
20 Reps
3
Jump Squat
2 Sets
20 Reps
4
Sumo Squat
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Reverse Plank
2 Sets
1.3 mins
7
Russian Twist
2 Sets
20 Reps
8
Oblique Crunch
2 Sets
20 Reps
Day 3
1
Push Up
2 Sets
20 Reps
2
Bicep Curl (Dumbbell)
2 Sets
20 Reps
3
Push Up (Incline)
2 Sets
20 Reps
4
Decline Push Up
2 Sets
20 Reps
5
Push Up (Knees)
2 Sets
20 Reps
6
Pike Push Up
2 Sets
20 Reps
7
Iron Cross
2 Sets
20 Reps
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
9
Y Raise
2 Sets
20 Reps
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Vertical Jump
2 Sets
20 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Neck Curl
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Neck Flexion
2 Sets
20 Reps
7
Neck Extension
2 Sets
20 Reps
Day 5
1
Sissy Squat
2 Sets
20 Reps
2
Vertical Jump
2 Sets
25 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Double Leg Multi-Directional Pogo
2 Sets
20 Reps
5
Wall Sit
2 Sets
20 Reps
6
Box Jump
2 Sets
20 Reps
7
Jump Squat
2 Sets
20 Reps
8
Sumo Squat
2 Sets
20 Reps
Day 6
1
Jump Squat
3 Sets
20 Reps
2
Sumo Squat
2 Sets
20 Reps
3
Lateral Lunge
2 Sets
20 Reps
4
Squat (Bodyweight)
2 Sets
20 Reps
Day 7
1
Oblique Crunch
2 Sets
20 Reps
2
Sit Up
2 Sets
20 Reps
3
Push Up
2 Sets
20 Reps
4
Push Up (Knees)
2 Sets
20 Reps
5
Decline Push Up
2 Sets
20 Reps
6
Push Up (Incline)
2 Sets
20 Reps
7
Side Plank
2 Sets
1.3 mins
8
Front Lever
2 Sets
20 Reps
9
Box Jump
2 Sets
20 Reps
10
Pike Push Up
2 Sets
20 Reps
Day 1
1
Decline Push Up
2 Sets
20 Reps
2
Push Up
2 Sets
20 Reps
3
Push Up (Knees)
2 Sets
20 Reps
4
Push Up (Incline)
2 Sets
20 Reps
5
Iron Cross
2 Sets
20 Reps
6
Front Lever
2 Sets
20 Reps
7
TRX Row
2 Sets
20 Reps
Day 2
1
Plank
2 Sets
1.3 mins
2
Sit Up
2 Sets
20 Reps
3
Jump Squat
2 Sets
20 Reps
4
Sumo Squat
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Reverse Plank
2 Sets
1.3 mins
7
Russian Twist
2 Sets
20 Reps
8
Oblique Crunch
2 Sets
20 Reps
Day 3
1
Push Up
2 Sets
20 Reps
2
Bicep Curl (Dumbbell)
2 Sets
20 Reps
3
Push Up (Incline)
2 Sets
20 Reps
4
Decline Push Up
2 Sets
20 Reps
5
Push Up (Knees)
2 Sets
20 Reps
6
Pike Push Up
2 Sets
20 Reps
7
Iron Cross
2 Sets
20 Reps
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
9
Y Raise
2 Sets
20 Reps
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Vertical Jump
2 Sets
20 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Neck Curl
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Neck Flexion
2 Sets
20 Reps
7
Neck Extension
2 Sets
20 Reps
Day 5
1
Sissy Squat
2 Sets
20 Reps
2
Vertical Jump
2 Sets
25 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Double Leg Multi-Directional Pogo
2 Sets
20 Reps
5
Wall Sit
2 Sets
20 Reps
6
Box Jump
2 Sets
20 Reps
7
Jump Squat
2 Sets
20 Reps
8
Sumo Squat
2 Sets
20 Reps
Day 6
1
Jump Squat
3 Sets
20 Reps
2
Sumo Squat
2 Sets
20 Reps
3
Lateral Lunge
2 Sets
20 Reps
4
Squat (Bodyweight)
2 Sets
20 Reps
Day 7
1
Oblique Crunch
2 Sets
20 Reps
2
Sit Up
2 Sets
20 Reps
3
Push Up
2 Sets
20 Reps
4
Push Up (Knees)
2 Sets
20 Reps
5
Decline Push Up
2 Sets
20 Reps
6
Push Up (Incline)
2 Sets
20 Reps
7
Side Plank
2 Sets
1.3 mins
8
Front Lever
2 Sets
20 Reps
9
Box Jump
2 Sets
20 Reps
10
Pike Push Up
2 Sets
20 Reps
Day 1
1
Decline Push Up
2 Sets
20 Reps
2
Push Up
2 Sets
20 Reps
3
Push Up (Knees)
2 Sets
20 Reps
4
Push Up (Incline)
2 Sets
20 Reps
5
Iron Cross
2 Sets
20 Reps
6
Front Lever
2 Sets
20 Reps
7
TRX Row
2 Sets
20 Reps
Day 2
1
Plank
2 Sets
1.3 mins
2
Sit Up
2 Sets
20 Reps
3
Jump Squat
2 Sets
20 Reps
4
Sumo Squat
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Reverse Plank
2 Sets
1.3 mins
7
Russian Twist
2 Sets
20 Reps
8
Oblique Crunch
2 Sets
20 Reps
Day 3
1
Push Up
2 Sets
20 Reps
2
Bicep Curl (Dumbbell)
2 Sets
20 Reps
3
Push Up (Incline)
2 Sets
20 Reps
4
Decline Push Up
2 Sets
20 Reps
5
Push Up (Knees)
2 Sets
20 Reps
6
Pike Push Up
2 Sets
20 Reps
7
Iron Cross
2 Sets
20 Reps
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
9
Y Raise
2 Sets
20 Reps
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Vertical Jump
2 Sets
20 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Neck Curl
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Neck Flexion
2 Sets
20 Reps
7
Neck Extension
2 Sets
20 Reps
Day 5
1
Sissy Squat
2 Sets
20 Reps
2
Vertical Jump
2 Sets
25 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Double Leg Multi-Directional Pogo
2 Sets
20 Reps
5
Wall Sit
2 Sets
20 Reps
6
Box Jump
2 Sets
20 Reps
7
Jump Squat
2 Sets
20 Reps
8
Sumo Squat
2 Sets
20 Reps
Day 6
1
Jump Squat
3 Sets
20 Reps
2
Sumo Squat
2 Sets
20 Reps
3
Lateral Lunge
2 Sets
20 Reps
4
Squat (Bodyweight)
2 Sets
20 Reps
Day 7
1
Oblique Crunch
2 Sets
20 Reps
2
Sit Up
2 Sets
20 Reps
3
Push Up
2 Sets
20 Reps
4
Push Up (Knees)
2 Sets
20 Reps
5
Decline Push Up
2 Sets
20 Reps
6
Push Up (Incline)
2 Sets
20 Reps
7
Side Plank
2 Sets
1.3 mins
8
Front Lever
2 Sets
20 Reps
9
Box Jump
2 Sets
20 Reps
10
Pike Push Up
2 Sets
20 Reps
Day 1
1
Decline Push Up
2 Sets
20 Reps
2
Push Up
2 Sets
20 Reps
3
Push Up (Knees)
2 Sets
20 Reps
4
Push Up (Incline)
2 Sets
20 Reps
5
Iron Cross
2 Sets
20 Reps
6
Front Lever
2 Sets
20 Reps
7
TRX Row
2 Sets
20 Reps
Day 2
1
Plank
2 Sets
1.3 mins
2
Sit Up
2 Sets
20 Reps
3
Jump Squat
2 Sets
20 Reps
4
Sumo Squat
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Reverse Plank
2 Sets
1.3 mins
7
Russian Twist
2 Sets
20 Reps
8
Oblique Crunch
2 Sets
20 Reps
Day 3
1
Push Up
2 Sets
20 Reps
2
Bicep Curl (Dumbbell)
2 Sets
20 Reps
3
Push Up (Incline)
2 Sets
20 Reps
4
Decline Push Up
2 Sets
20 Reps
5
Push Up (Knees)
2 Sets
20 Reps
6
Pike Push Up
2 Sets
20 Reps
7
Iron Cross
2 Sets
20 Reps
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
9
Y Raise
2 Sets
20 Reps
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Vertical Jump
2 Sets
20 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Neck Curl
2 Sets
20 Reps
5
Side Plank
2 Sets
1.3 mins
6
Neck Flexion
2 Sets
20 Reps
7
Neck Extension
2 Sets
20 Reps
Day 5
1
Sissy Squat
2 Sets
20 Reps
2
Vertical Jump
2 Sets
25 Reps
3
Single Leg Romanian Deadlift
2 Sets
20 Reps
4
Double Leg Multi-Directional Pogo
2 Sets
20 Reps
5
Wall Sit
2 Sets
20 Reps
6
Box Jump
2 Sets
20 Reps
7
Jump Squat
2 Sets
20 Reps
8
Sumo Squat
2 Sets
20 Reps
Day 6
1
Jump Squat
3 Sets
20 Reps
2
Sumo Squat
2 Sets
20 Reps
3
Lateral Lunge
2 Sets
20 Reps
4
Squat (Bodyweight)
2 Sets
20 Reps
Day 7
1
Oblique Crunch
2 Sets
20 Reps
2
Sit Up
2 Sets
20 Reps
3
Push Up
2 Sets
20 Reps
4
Push Up (Knees)
2 Sets
20 Reps
5
Decline Push Up
2 Sets
20 Reps
6
Push Up (Incline)
2 Sets
20 Reps
7
Side Plank
2 Sets
1.3 mins
8
Front Lever
2 Sets
20 Reps
9
Box Jump
2 Sets
20 Reps
10
Pike Push Up
2 Sets
20 Reps