Day 01
Monday
Each week scale by 5 reps each day wherever you start reps depending on level
Pull-ups (if available)
TOTAL REPS Beginner: 5-10 reps Intermediate: 10-40 reps Advanced: 40-100 reps
Pushups
TOTAL REPS Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 5-200 reps
AB WHEEL (IF AVAILABLE)
TOTAL REPS Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 50-200 reps
Full Dips or Bench Dips
Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 50-200 reps
Bodyweight Squats
TOTAL REPS Beginner: 20-50 reps Intermediate: 50-100 reps Advanced: 100-250 reps
Walking Lunges
Beginner: 200 meters or 5 minutes Intermediate: 400 Meters of 12 minutes Advanced: 800 meters or 20-24 minutes
Day 02
Tuesday
Each week scale by 5 reps each day wherever you start reps depending on level
Pull-ups (if available)
TOTAL REPS Beginner: 5-10 reps Intermediate: 10-40 reps Advanced: 40-100 reps
Pushups
TOTAL REPS Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 5-200 reps
AB WHEEL (IF AVAILABLE)
TOTAL REPS Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 50-200 reps
Full Dips or Bench Dips
Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 50-200 reps
Bodyweight Squats
TOTAL REPS Beginner: 20-50 reps Intermediate: 50-100 reps Advanced: 100-250 reps
Walking Lunges
Beginner: 200 meters or 5 minutes Intermediate: 400 Meters of 12 minutes Advanced: 800 meters or 20-24 minutes
Day 03
Wednesday
Each week scale by 5 reps each day wherever you start reps depending on level
Pull-ups (if available)
TOTAL REPS Beginner: 5-10 reps Intermediate: 10-40 reps Advanced: 40-100 reps
Pushups
TOTAL REPS Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 5-200 reps
AB WHEEL (IF AVAILABLE)
TOTAL REPS Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 50-200 reps
Full Dips or Bench Dips
Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 50-200 reps
Bodyweight Squats
TOTAL REPS Beginner: 20-50 reps Intermediate: 50-100 reps Advanced: 100-250 reps
Walking Lunges
Beginner: 200 meters or 5 minutes Intermediate: 400 Meters of 12 minutes Advanced: 800 meters or 20-24 minutes
Day 04
Thursday
Each week scale by 5 reps each day wherever you start reps depending on level
Pull-ups (if available)
TOTAL REPS Beginner: 5-10 reps Intermediate: 10-40 reps Advanced: 40-100 reps
Pushups
TOTAL REPS Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 5-200 reps
AB WHEEL (IF AVAILABLE)
TOTAL REPS Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 50-200 reps
Full Dips or Bench Dips
Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 50-200 reps
Bodyweight Squats
TOTAL REPS Beginner: 20-50 reps Intermediate: 50-100 reps Advanced: 100-250 reps
Walking Lunges
Beginner: 200 meters or 5 minutes Intermediate: 400 Meters of 12 minutes Advanced: 800 meters or 20-24 minutes
Day 05
Friday
Each week scale by 5 reps each day wherever you start reps depending on level
Pull-ups (if available)
TOTAL REPS Beginner: 5-10 reps Intermediate: 10-40 reps Advanced: 40-100 reps
Pushups
TOTAL REPS Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 5-200 reps
AB WHEEL (IF AVAILABLE)
TOTAL REPS Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 50-200 reps
Full Dips or Bench Dips
Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 50-200 reps
Bodyweight Squats
TOTAL REPS Beginner: 20-50 reps Intermediate: 50-100 reps Advanced: 100-250 reps
Walking Lunges
Beginner: 200 meters or 5 minutes Intermediate: 400 Meters of 12 minutes Advanced: 800 meters or 20-24 minutes
Day 06
Saturday
Each week scale by 5 reps each day wherever you start reps depending on level
Pull-ups (if available)
TOTAL REPS Beginner: 5-10 reps Intermediate: 10-40 reps Advanced: 40-100 reps
Pushups
TOTAL REPS Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 5-200 reps
AB WHEEL (IF AVAILABLE)
TOTAL REPS Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 50-200 reps
Full Dips or Bench Dips
Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 50-200 reps
Bodyweight Squats
TOTAL REPS Beginner: 20-50 reps Intermediate: 50-100 reps Advanced: 100-250 reps
Walking Lunges
Beginner: 200 meters or 5 minutes Intermediate: 400 Meters of 12 minutes Advanced: 800 meters or 20-24 minutes
Day 07
Sunday
Each week scale by 5 reps each day wherever you start reps depending on level
Pull-ups (if available)
TOTAL REPS Beginner: 5-10 reps Intermediate: 10-40 reps Advanced: 40-100 reps
Pushups
TOTAL REPS Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 5-200 reps
AB WHEEL (IF AVAILABLE)
TOTAL REPS Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 50-200 reps
Full Dips or Bench Dips
Beginner: 10-20 reps Intermediate: 20-50 reps Advanced: 50-200 reps
Bodyweight Squats
TOTAL REPS Beginner: 20-50 reps Intermediate: 50-100 reps Advanced: 100-250 reps
Walking Lunges
Beginner: 200 meters or 5 minutes Intermediate: 400 Meters of 12 minutes Advanced: 800 meters or 20-24 minutes