A high-school delinquent and the primary protagonist, his strength and sense of justice is what helps him achieve his goals.
Day 1: Push
Day 2: Lower / Core
Day 3: Pull / Cardio
Day 4: Rest
Day 5: Lower / Core
Day 6: Full Body / Conditioning
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 |
| One Arm Clap Push 3sets | Plank 3sets 1min | Inverted Rows 3sets | Plank 3sets 1min | Plyometric Push ups 3sets |
| Elevated Pike Push ups 3sets | Dragon Flag 4sets Max Holds | Pull ups 3sets | Dragon Flag 4sets Max Holds | Jump Squats 3sets |
| Diamond Push ups 3sets | Squats 4sets | Inverted Face Pulls 3sets | Squats 4sets | Burpees 3sets |
| Tricep Bench Dips 4sets | Bulgerian Split Squats 3sets | Commando Chin ups 3sets | Bulgerian Split Squats 3sets | Bicycle Crunches 3sets |
| Parallel Bar Dips 3sets | Glute Bridges 4sets | Straircase run 5sets | Glute Bridges 4sets | Mountain Climbers 3sets |
| Handstand Holds 3sets | Russian Twists 4sets | Run 3-5-10km | Russian Twists 4sets | L sit Max Holds 3 sets |
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