A former pirate of the high seas who went on to found his own sovereign nation
Day 1: Back / Shoulders
Day 2: Push / Arms / Abs
Day 3: Lower / Cardio
Day 4: Rest
Day 5: Push / Pull
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 |
| Commando Pull Ups 3sets | Incline Push 3sets | Pistol Squats 3sets | Incline Push 3sets | Pistol Squats 3sets |
| Neutral Pull 3sets | Dicline Push 3sets | Box Jumps 3sets | Dips 3sets | Box Jumps 3sets |
| Pike Push 3sets | Chin ups 4sets | Squats 3sets | Australian Chin 3sets | Squats 3sets |
| Handstand Holds 3sets 1min | Dips 3sets | Horse Stance 3sets 1min | Commando Pull ups 3sets | Horse Stance 3sets 1min |
| Reverse plank hold 3sets 1min | 1 Arm Chin Negatives 3sets | Run 3-5-10km | Plank 3sets 1min | Run 3-5-10km |
| Australian Face Pull 3sets | Leg Raises 5sets | -- | Muscle Ups 3sets | -- |
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