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Day 1: Full Body
Day 2: Upper
Day 3: Lower / Cardio
Day 4: Rest
Day 5: Upper / Cardio
Day 6: Lower
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 |
| Pull ups 4sets | One Arm Push ups 3sets | (Assisted) Pistol Squats 3sets | One Arm Push ups 3sets | (Assisted) Pistol Squats 3sets |
| Push ups 4sets | Australian One Arm Pull ups 3sets | High Knees 4sets | Australian One Arm Pull ups 3sets | High Knees 3sets |
| Crunches 5sets | Elevated Pike Push ups 3sets | Bulgerian Split Squats 3sets | Elevated Pike Push ups 3sets | Bulgerian Split Squats 3sets |
| Squats 5sets | Chin ups 3sets | Hindu Squats 3sets | Chin ups 3sets | Hindu Squats 3sets |
| Run 10km | Leg Raises 5sets | Burpees 4sets | Burpess 4sets | Lunges 3sets |
| -- | Heavy Bag 30min | Run 5km | Run 5km | Box Jumps 3sets |
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