Monkey D. Luffy, also known as "Straw Hat Luffy" is the founder and captain of Straw Hat Pirates.
Day 1: Push
Day 2: Lower / Cardio
Day 3: Full Body
Day 4: Rest
Day 5: 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 |
| Incline Push ups 3sets | Explosive Squats 4sets | Inverted Rows 3sets | Bodyweight Rows 3sets | Explosive Squats 4sets |
| Decline Push ups 3sets | Hindu Squats 3sets | Dips 4sets | Chin ups 3sets | Hindu Squats 3sets |
| Dips 3sets | Walking Lunges 3sets | Pull ups 5sets | Archer Pull ups 3sets | Waling Lunges 3sets |
| Diamond Push ups 3sets | Horse Strance Holds 3sets 1min | Reverse Lunges 3sets | Behind the Neck Pulls 3sets | Horse Stance Holds 3sets 1min |
| Pike Push ups 3sets | Burpees 3sets | Side Lunges 3sets | Inverted Rows Till Failure 3sets | Burpees 3sets |
| Handstand Max Holds 3sets | Run 3-5-10km | Crunches 5sets | - | Run 3-5-10km |
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