Saitama workout with little tid bid of my routine.

by Lokesh Varma Uddaraju
3 athletes joined

Program Description

Become caped baldy

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 20, 2025 02:49
  • Last Edited
    Jul 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!
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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
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 Day
1 Set
1 mins
@10
Day 7
1
Break Day
1 Set
1 mins
@10
Day 1
1
Push Up
4 Sets
25 Reps
-
2
Squat (Bodyweight)
4 Sets
25 Reps
-
3
Sit Up
4 Sets
25 Reps
-
4
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
5
Jog
1 Set
30 mins
-
Day 2
1
Push Up
4 Sets
25 Reps
-
2
Squat (Bodyweight)
4 Sets
25 Reps
-
3
Sit Up
4 Sets
25 Reps
-
4
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
5
Jog
1 Set
30 mins
-
Day 3
1
Push Up
4 Sets
25 Reps
-
2
Squat (Bodyweight)
4 Sets
25 Reps
-
3
Sit Up
4 Sets
25 Reps
-
4
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
5
Jog
1 Set
30 mins
-
Day 5
1
Push Up
4 Sets
25 Reps
-
2
Squat (Bodyweight)
4 Sets
25 Reps
-
3
Sit Up
4 Sets
25 Reps
-
4
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
5
Jog
1 Set
30 mins
-
Day 6
1
Push Up
4 Sets
25 Reps
-
2
Squat (Bodyweight)
4 Sets
25 Reps
-
3
Sit Up
4 Sets
25 Reps
-
4
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
5
Jog
1 Set
30 mins
-