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
- LevelNovice, Beginner, Intermediate
- GoalMuscle & Sculpting
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 25, 2024 12:23
- Last EditedAug 28, 2024 08:59
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
20 reps
2
Push Up
2
20 reps
3
Push Up (Knees)
2
20 reps
4
Push Up (Incline)
2
20 reps
5
Iron Cross
2
20 reps
6
Front Lever
2
20 reps
7
TRX Row
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.3 mins
2
Sit Up
2
20 reps
3
Jump Squat
2
20 reps
4
Sumo Squat
2
20 reps
5
Side Plank
2
1.3 mins
6
Reverse Plank
2
1.3 mins
7
Russian Twist
2
20 reps
8
Oblique Crunch
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
2
Bicep Curl (Dumbbell)
2
20 reps
3
Push Up (Incline)
2
20 reps
4
Decline Push Up
2
20 reps
5
Push Up (Knees)
2
20 reps
6
Pike Push Up
2
20 reps
7
Iron Cross
2
20 reps
8
Lateral Raise (Dumbbell)
2
20 reps
9
Y Raise
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
2
Vertical Jump
2
20 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Neck Curl
2
20 reps
5
Side Plank
2
1.3 mins
6
Neck Flexion
2
20 reps
7
Neck Extension
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
20 reps
2
Vertical Jump
2
25 reps
3
Single Leg Romanian Deadlift
2
20 reps
4
Double Leg Multi-Directional Pogo
2
20 reps
5
Wall Sit
2
20 reps
6
Box Jump
2
20 reps
7
Jump Squat
2
20 reps
8
Sumo Squat
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Sumo Squat
2
20 reps
3
Lateral Lunge
2
20 reps
4
Squat (Bodyweight)
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
20 reps
2
Sit Up
2
20 reps
3
Push Up
2
20 reps
4
Push Up (Knees)
2
20 reps
5
Decline Push Up
2
20 reps
6
Push Up (Incline)
2
20 reps
7
Side Plank
2
1.3 mins
8
Front Lever
2
20 reps
9
Box Jump
2
20 reps
10
Pike Push Up
2
20 reps
Week 1
1 / 12 Weeks
Day 2
1
Plank2 Sets
1.3 mins
2
Sit Up2 Sets
20 Reps
3
Jump Squat2 Sets
20 Reps
4
Sumo Squat2 Sets
20 Reps
5
Side Plank2 Sets
1.3 mins
6
Reverse Plank2 Sets
1.3 mins
7
Russian Twist2 Sets
20 Reps
8
Oblique Crunch2 Sets
20 Reps
Day 1
1
Decline Push Up2 Sets
20 Reps
2
Push Up2 Sets
20 Reps
3
Push Up (Knees)2 Sets
20 Reps
4
Push Up (Incline)2 Sets
20 Reps
5
Iron Cross2 Sets
20 Reps
6
Front Lever2 Sets
20 Reps
7
TRX Row2 Sets
20 Reps
Day 3
1
Push Up2 Sets
20 Reps
2
Bicep Curl (Dumbbell)2 Sets
20 Reps
3
Push Up (Incline)2 Sets
20 Reps
4
Decline Push Up2 Sets
20 Reps
5
Push Up (Knees)2 Sets
20 Reps
6
Pike Push Up2 Sets
20 Reps
7
Iron Cross2 Sets
20 Reps
8
Lateral Raise (Dumbbell)2 Sets
20 Reps
9
Y Raise2 Sets
20 Reps
Day 4
1
Bicep Curl (Dumbbell)2 Sets
20 Reps
2
Vertical Jump2 Sets
20 Reps
3
Single Leg Romanian Deadlift2 Sets
20 Reps
4
Neck Curl2 Sets
20 Reps
5
Side Plank2 Sets
1.3 mins
6
Neck Flexion2 Sets
20 Reps
7
Neck Extension2 Sets
20 Reps
Day 5
1
Sissy Squat2 Sets
20 Reps
2
Vertical Jump2 Sets
25 Reps
3
Single Leg Romanian Deadlift2 Sets
20 Reps
4
Double Leg Multi-Directional Pogo2 Sets
20 Reps
5
Wall Sit2 Sets
20 Reps
6
Box Jump2 Sets
20 Reps
7
Jump Squat2 Sets
20 Reps
8
Sumo Squat2 Sets
20 Reps
Day 6
1
Jump Squat3 Sets
20 Reps
2
Sumo Squat2 Sets
20 Reps
3
Lateral Lunge2 Sets
20 Reps
4
Squat (Bodyweight)2 Sets
20 Reps
Day 7
1
Oblique Crunch2 Sets
20 Reps
2
Sit Up2 Sets
20 Reps
3
Push Up2 Sets
20 Reps
4
Push Up (Knees)2 Sets
20 Reps
5
Decline Push Up2 Sets
20 Reps
6
Push Up (Incline)2 Sets
20 Reps
7
Side Plank2 Sets
1.3 mins
8
Front Lever2 Sets
20 Reps
9
Box Jump2 Sets
20 Reps
10
Pike Push Up2 Sets
20 Reps