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BoostcampPNG

Daily Warrior Push Pull Full Body Workout - DWPPFB

by Muhammad S.
1 athletes joined

Program Description

Core stability (planks and crunches) Balanced muscle development Mental Strength Daily commitment builds discipline Simple yet challenging format Progress tracking builds confidence Achievement mindset through regular completion Sustainable Progress Built-in progressive overload system Alternating intensity prevents burnout Scalable to your growing strength Long-term approach to fitness This program isn't just about exercise—it's about building a daily practice that strengthens both body and mind through simple, effective movements. It's designed for warriors who believe that consistency and discipline are the keys to transformation.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 24, 2024 09:44
  • Last Edited
    Nov 24, 2024 09:59
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Squat (Bodyweight)
3
15 reps
-
4
Plank
3
0.5 mins
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
-
2
Pull-Up (Bodyweight)
2
3 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Plank
2
0.3 mins
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
8 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
6 Reps
-
3
Squat (Bodyweight)
3 Sets
15 Reps
-
4
Plank
3 Sets
0.5 mins
-
5
Abs Crunch (Bodyweight)
2 Sets
15 Reps
-
Day 2
1
Push Up
2 Sets
6 Reps
-
2
Pull-Up (Bodyweight)
2 Sets
3 Reps
-
3
Squat (Bodyweight)
2 Sets
12 Reps
-
4
Plank
2 Sets
0.3 mins
-
5
Abs Crunch (Bodyweight)
2 Sets
12 Reps
-
Day 3
1
Push Up
3 Sets
8 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
6 Reps
-
3
Squat (Bodyweight)
3 Sets
15 Reps
-
4
Plank
3 Sets
0.5 mins
-
5
Abs Crunch (Bodyweight)
2 Sets
15 Reps
-
Day 4
1
Push Up
2 Sets
6 Reps
-
2
Pull-Up (Bodyweight)
2 Sets
3 Reps
-
3
Squat (Bodyweight)
2 Sets
12 Reps
-
4
Plank
2 Sets
0.3 mins
-
5
Abs Crunch (Bodyweight)
2 Sets
12 Reps
-
Day 5
1
Push Up
3 Sets
8 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
6 Reps
-
3
Squat (Bodyweight)
3 Sets
15 Reps
-
4
Plank
3 Sets
0.5 mins
-
5
Abs Crunch (Bodyweight)
2 Sets
15 Reps
-
Day 6
1
Push Up
2 Sets
6 Reps
-
2
Pull-Up (Bodyweight)
2 Sets
3 Reps
-
3
Squat (Bodyweight)
2 Sets
12 Reps
-
4
Plank
2 Sets
0.3 mins
-
5
Abs Crunch (Bodyweight)
2 Sets
12 Reps
-