Program Description
Become caped baldy
Program Overview
- LevelBeginner, Novice
- GoalBodyweight Fitness
- EquipmentAt Home
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedMay 20, 2025 02:49
- Last EditedJul 02, 2025 11:32

Summary
Experience the intensity of the Saitama workout, a comprehensive 18-week program designed for dedicated lifters ready to push their limits. With daily sessions, you'll engage in a mix of bodyweight exercises like push-ups, squats, and pull-ups, complemented by essential rest days to ensure recovery. This program is perfect for building strength, endurance, and overall fitness, all from the comfort of your home. Commit to the challenge and transform your body with this structured routine tailored for maximum results!
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
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Squat (Bodyweight)
4
25 reps
-
3
Sit Up
4
25 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Jog
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Break Day
1
1 mins
RPE 10
Week 1
1 / 18 Weeks
Day 4
1
Break Day1 Set
1 mins
@10
Day 7
1
Break Day1 Set
1 mins
@10
Day 1
1
Push Up4 Sets
25 Reps
-
2
Squat (Bodyweight)4 Sets
25 Reps
-
3
Sit Up4 Sets
25 Reps
-
4
Pull-Up (Bodyweight)4 Sets
10 Reps
-
5
Jog1 Set
30 mins
-
Day 2
1
Push Up4 Sets
25 Reps
-
2
Squat (Bodyweight)4 Sets
25 Reps
-
3
Sit Up4 Sets
25 Reps
-
4
Pull-Up (Bodyweight)4 Sets
10 Reps
-
5
Jog1 Set
30 mins
-
Day 3
1
Push Up4 Sets
25 Reps
-
2
Squat (Bodyweight)4 Sets
25 Reps
-
3
Sit Up4 Sets
25 Reps
-
4
Pull-Up (Bodyweight)4 Sets
10 Reps
-
5
Jog1 Set
30 mins
-
Day 5
1
Push Up4 Sets
25 Reps
-
2
Squat (Bodyweight)4 Sets
25 Reps
-
3
Sit Up4 Sets
25 Reps
-
4
Pull-Up (Bodyweight)4 Sets
10 Reps
-
5
Jog1 Set
30 mins
-
Day 6
1
Push Up4 Sets
25 Reps
-
2
Squat (Bodyweight)4 Sets
25 Reps
-
3
Sit Up4 Sets
25 Reps
-
4
Pull-Up (Bodyweight)4 Sets
10 Reps
-
5
Jog1 Set
30 mins
-