90 Monday Tuesday Wednesday Thursday Friday Saturday Sun

seconds Push PuLL Leg Push PuLL Leg

rest
day
Core/
(Dead-Hang) (Dead-Hang) (Dead-Hang) (Dead-Hang) (Dead-Hang) (Dead-Hang) Rest

Warm up Stretches Static hold/push-up Compound Stretches Static hold/push-up Compound (Dead-
Movement Movement Hang)

R
Exercise - Diamond Push-up - Chin-up (till - raised-Squats - Diamond Push-up - Chin-up (till - raised-Squats
(12-15)x3 failure)x3 (20-25)x3 (12-15)x3 failure)x3 (20-25)x3
#1 - Pike push ups - Negative - Bulgarian - Pike push ups - Negative - Bulgarian
(Daytime) (12-15)x3 Pull-up (10 split squat (12-15)x3 Pull-up (10 split squat
-
-
Dips (8-10)x3
Hindu/Declined
Pushup(8-10)x3
seconds)x8
- L-sits
(10-12)x3
(15-20)x2
- Calf Raises
[per leg] &
-
-
Dips (8-10)x3
Hindu/Declined
Pushup(8-10)x3
seconds)x8
- L-sits
(10-12)x3
(15-20)x2
- Calf Raises
[per leg] &
E
S
- Pseudo Push-up - Neutral grip [both] (25x 2) - Pseudo Push-up - Neutral grip [both] (25x 2)
(8-10)x2 pull-up(till - Lunges (8-10)x2 pull-up(till - Lunges
- 20 Jump & Jacks failure)x3 (12-15)x2 - 20 Jump & Jacks failure)x3 (12-15)x2

T
- Calf Raises - Australian - Reverse Lunges - Calf Raises [per - Australian - Reverse Lunges
[per leg] & pulls(12-15)x3 (12-15)x2 leg] & [both] pulls(12-15)x3 (12-15)x2
[both] (25x 2) - Wide/knee - Wall sits (25x 2) - Wide/knee - Wall sits
pulls (40-60s)x4 pulls (40-60s)x4
(12-15)x3 - Stretches (12-15)x3 - Stretches

RE
Exercise
#2
(Challenge)

ST