Day 1: Core / Cardio
Day 2: Full Body
Day 3: Lower
Day 4: Upper
Day 5: Rest
Day 6: Full Body
Day 7: Rest
Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps
| Day1 | Day2 | Day3 | Day4 | Day6 |
|---|---|---|---|---|
| Warm Up | Warm Up | Warm Up | Warm Up | Warm Up |
| Jump Rope 30min | Clap Push ups 3sets | Box Step ups 3sets | Bodyweight Rows 3sets | Clap Push ups 3sets |
| Crunches 5sets | Australian Pull ups 3sets | Jump Squats 3sets | Diamond Push ups 3sets | Australian Pull ups 3sets |
| L sit Raises 3sets | Squats 4sets | Assisted Pistol Squats 3sets | Shoulder Taps 3sets | Squats 4sets |
| Run3-5km | Lunges 3sets | Broad Jumps 3sets | Inverted Face Pulls 3sets | Lunges 3sets |
| Shadow Boxing 30min | Pull up Progressions 3sets | Run 3km | Handstand Holds 3sets | Pull up Progressions 3sets |
| -- | Crunches 5sets | -- | Crunches 5sets | Crunches 5sets |
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