The Power5 Blueprint

Key Features:
	•	Outdoor Workouts: Utilize pull-up bars, dip bars, and bodyweight variations for maximum strength.
	•	Home Strength Training: Use dumbbells, barbells, and resistance bands for progressive overload.
	•	Core Focus: Strengthen your abs, lower back, and hips for better stability and performance.
	•	Running Sessions: Combine short and long runs to improve endurance and burn fat.
	•	Mobility Work: Target hips, knees, and lower back to reduce pain and increase flexibility.

How Long Should You Follow This Plan?

This plan is designed for 6-8 weeks, depending on your progress and goals. After this period, you can adjust the volume, intensity, or variations to continue challenging your body.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Cardio

Pull-Up (Neutral Grip, Bodyweight)

Pull-Up (Bodyweight)

Wide Grip Pull-Up

Dip (Bodyweight)

Inverted Row

Monastery Tricep Extension

Outdoor PullUps/Dips + Run

Ab Wheel

Russian Twist (Dumbbell)

Bird Dog

Plank

Side Plank

Long Run + Core

Single Leg Deadlift

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Stretching

Lower body + Mobility

Push Up

Push Up (Incline)

Deficit Push Up

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Upper Body Push 

Narrow Push Up

Run + PullUp/Dips circuit

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