Day 1: Push
Day 2: Pull
Day 3: Lower / Cardio
Day 4: Rest
Day 5: Full Body
Day 6: Lower / Cardio
Day 7: Rest
Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps
| Day1 | Day2 | Day3 | Day5 | Day6 |
|---|---|---|---|---|
| Warm Up | Warm Up | Warm Up | Warm Up | Warm Up |
| Push ups 3sets | Bodyweights 3sets | Squats 4sets | Burpees 3sets | Squats 4sets |
| Diamond Push ups sets | Pull ups 3sets | Bulgerian Split Squats 3sets | One Arm Push ups 3sets | Bulgerian Split Squats 3sets |
| Decline Push ups 3sets | Close Grip Chin ups 3sets | High Jumps 3sets | Jumping Lunges 4sets | High Jumps 3sets |
| Dips 3sets | Wide Pull ups 3sets | Jumping Jacks 5sets | Inverted Face Pulls 3sets | Jumping Jacks 5sets |
| Archer Push ups 3sets | L Sit Pul ups 3sets | Run 3km | Plank Variations 4sets 1min | Run 3km |
| -- | -- | Spints 5sets 100m | Dynamic Streching | Spints 5sets 100m |
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