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Webslinger (Calisthenics/Cardio) (Spiderman inspired lift)
by Cameron J O’Neal
1060 athletes joined
Program Description
Calisthenics Program This Program provides extra support with not being able to get to a gym with equipment and resources of the sort. Due to the program being inspired my Spider-Man the lifts are all controlled by body weight and cardiovascular endurance. Change time and reps if needed NOTE Try to focus on the amount of sleep you body gets to fully maximize muscle strength and endurance. Also try to get good nutrition in your diet a for the same reason THINGS TO KNOW BEFORE TRAINING If wanting Forearm and Dips for further Hypertrophy, in between workouts Via Super Sets or during Rest day (optional) If mainly Strength Trainer Change Workouts to main workouts Bench, Squats, and deadlifts on the muscle groups they work Chest, Triceps, and legs needed 2 times a week to enhance muscle mass and overall muscular performance and look In order to increase muscle mass you must find out basic daily calorie intake and add 200- 300 calories in order to gain muscle mass but if wanting to lose mass the subtract 200- 300 calories Muscle doesn’t get built while in the weight room, muscle grows and gains mass while resting and sleeping. sleep and water are the most important components when lifting weights Best YouTubers to watch for further improvement is Bald-Omni Man, Natural Hypertrophy, Trent Twins, and most bodybuilders The Final Answer will most likely change over time with either major or minor improvements. Make change to it if necessary. LASTLY (HEAVY AND CONTROLLED)
Program Overview
Level
Beginner, Novice
Goal
Athletics, Muscle & Sculpting, Bodyweight Fitness
Equipment
At Home
Program Length
8 weeks
Time Per Workout
30 minutes
Created
Jan 04, 2024 03:14
Last Edited
Jun 17, 2024 01:35
down_app
Week 1
1 / 8 Weeks
Day 1
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 2
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 3
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 4
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 5
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 1
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 2
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 3
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 4
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 5
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 1
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 2
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 3
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 4
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 5
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 1
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 2
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 3
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 4
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 5
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 1
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 2
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 3
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 4
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 5
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 1
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 2
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 3
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 4
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 5
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 1
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 2
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 3
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 4
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 5
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 1
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 2
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 3
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 4
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5
Day 5
1
Plank
1 Set
3 Sets
10-20 mins
10-20 mins
@8
2
Push Up
1 Set
4 Sets
30-45 Reps
30-45 Reps
@8.5
3
Sit Up
1 Set
3 Sets
25-30 Reps
25-30 Reps
@7.5
4
Pistol Squat
2 Sets
1 Set
35 Reps
40 Reps
@8
@10
5
Russian Twist
1 Set
1 Set
45 Reps
45 Reps
@8
6
Oblique Crunch
3 Sets
30 Reps
@6.5
7
Dip (Bodyweight)
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
@9
8
Wide Grip Pull-Up
5 Sets
12-15 Reps
@9.5