Date: Workout No.

Beginner
Standard
Intermediate
Standard
Progression
Standard
Warmup
Beginner
Standard
Intermediate
Standard
Progression
Standard
Warmup
Beginner
Standard
Intermediate
Standard
Progression
Standard
Warmup
1 set 10 2 sets 25 3 sets 50 Wall Pushups 1 2 x 20 4 x 100 Double Leg Bent - Floor 1 1 set 10 2 sets 25 3 sets 40 Knee Tucks 1
1 set 10 2 sets 20 3 sets 40 Incline Pushups 2 4 x 40 4 x 90 Double Leg Straight - Floor 2 1 set 10 2 sets 20 3 sets 35 Flat Knee Raises 2
1 set 10 2 sets 15 3 sets 30 Kneeling Pushups 3 2 x 30 4 x 80 Single Leg Bent Calf Raises 3 1 set 10 2 sets 15 3 sets 30 Flat Bent Leg Raises 3
1 set 8 2 sets 12 2 sets 25 Half Pushups 4 4 x 30 4 x 70 Single Leg Straight - Floor 4 1 set 8 2 sets 12 3 sets 25 Flat Frog Raises 4
1 set 5 2 sets 10 2 sets 20 Full Pushups 5 2 x 30 4 x 60 Double Leg Bent - Step 5 1 set 5 2 sets 10 2 sets 20 Flat Straight Leg Raises 5
1 set 5 2 sets 10 2 sets 20 Close Pushups 6 Work Set 4 x 30 4 x 50 Double Leg Straight - Step 6 Work Set 1 set 5 2 sets 10 2 sets 15 Hanging Knee Raises 6 Work Set
1 set 5 2 sets 10 2 sets 20 Uneven Pushups 7 2 x 15 4 x 45 Single Leg Bent - Step 7 30 sec. 45 sec. 60 sec. Standing 1-Leg Lift Holds 6.5
1 set 5 2 sets 10 2 sets 20 1-ArmWall Pushups 7.2 4 x 30 4 x 50 Single Leg Straight - Step 8 1 set 5 2 sets 10 2 sets 15 Flat Straight Overhead LR 6.7
1 set 5 2 sets 10 2 sets 20 1-ArmBookcase Pushups (42") 7.3 1 set 5 2 sets 10 2 sets 15 Flat Straight Hip Raises 6.9
1 set 5 2 sets 10 2 sets 20 1-ArmBar Pushups W (39") 7.5 1 set 5 2 sets 10 2 sets 15 Hanging Bent Leg Raises 7
1 set 5 2 sets 10 2 sets 20 1-ArmBar Pushups H (35") 7.6 1 set 5 2 sets 10 2 sets 15 Hanging Frog Raises 8
1 set 5 2 sets 10 2 sets 20 Half 1-ArmDesk Pushups (29") 7.7 Challenge Challenge 1 set 5 2 sets 10 2 sets 15 Partial Straight Leg Raises 9 Challenge
1 set 5 2 sets 10 2 sets 20 1-ArmDesk Pushups (29") 7.8 1 set 5 2 sets 10 2 sets 30 Straight Leg Raises 10
1 set 5 2 sets 10 2 sets 20 1/2 Lever Pushups 7.9 Holds
1 set 5 2 sets 10 2 sets 20 1/2 One Arm Pushups 8 L-Sit
1 set 5 2 sets 10 2 sets 20 Lever Pushups 9 Bridge
1 set 5 2 sets 10 1 set 100 One Arm Pushups 10 Twist
Date: Workout No.
Beginner
Standard
Intermediate
Standard
Progression
Standard
Warmup
Beginner
Standard
Intermediate
Standard
Progression
Standard
Warmup
Beginner
Standard
Intermediate
Standard
Progression
Standard
Warmup
1 set 10 2 sets 20 3 sets 40 Door Pulls 1 1 x 20 Prelim Wrestlers Bridge A 1 set 10 2 sets 25 3 sets 50 Shoulderstand Squats 1
1 set 10 2 sets 20 3 sets 30 45 Ring Pulls 1.5 1 x 20 Full Wrestlers Bridge B 1 set 10 2 sets 20 3 sets 40 Jacknife Squats 2
1 set 10 2 sets 20 3 sets 30 Horizontal Pulls 2 1 x 20 Prelim Front Bridge C 1 set 10 2 sets 15 3 sets 30 Supported Squats 3
1 set 10 2 sets 15 3 sets 20 Jackknife Pulls 3 1 x 20 Full Front Bridge D 1 set 8 2 sets 35 2 sets 50 Half Squats 4
1 set 8 2 sets 11 2 sets 15 Half Pullups 4 1 x 20 Side Variations ( L , R ) E 1 set 5 2 sets 10 2 sets 30 Full Squats 5
1 set 5 2 sets 8 2 sets 10 Full Pullups 5 Work Set Work Set 1 set 5 2 sets 10 2 sets 20 Close Squats 6 Work Set
1 set 5 2 sets 8 2 sets 10 Close Pullups 6 1 set 5 2 sets 10 2 sets 20 2 Chair / Bulgarian Squats 6.5
1 set 8 2 sets 10 3 sets 15 45 One-ArmRing Pulls 6.5 1 set 5 2 sets 8 2 sets 10 Squated Pistols 6.7
1 set 5 2 sets 7 2 sets 9 Uneven Pullups 7 1 set 5 2 sets 10 2 sets 20 Uneven Squats 7
1 set 4 2 sets 6 2 sets 8 Archer Pullups (Distance/Depth) 7.5 1 set 5 2 sets 10 2 sets 20 1/2 One-Leg Squats 8
1 set 4 2 sets 6 2 sets 10 30 One-ArmRing Pulls 7.7 1 set 5 2 sets 10 2 sets 20 Assisted One Leg Squats 9
1 set 4 2 sets 6 2 sets 8 1/2 One Arm Pullups 8 Challenge Challenge 1 set 5 2 sets 10 2 sets 50 One-Leg Squats 10 Challenge
1 set 3 2 sets 5 2 sets 7 Assisted One Arm Pullups 9
1 set 1 2 sets 3 4 sets 6 One Arm Pullups 10
Squatted Leg Extensions
Date: Workout No.
Beginner
Standard
Intermediate
Standard
Progression
Standard
Warmup
Beginner
Standard
Progression
Standard
Warmup
Beginner
Standard
Intermediate
Standard
Progression
Standard
Warmup
30 sec. 60 sec. 120 sec. Wall Headstands 1 1 x 10 s. 4 x 30 s. Horizontal Hang 1 1 set 10 2 sets 25 3 sets 50 Short Bridges 1
10 sec. 30 sec. 60 sec. Crow Stands 2 1 x 10 s. 4 x 60 s. Bar Hang 2 1 set 10 2 sets 20 3 sets 40 Straight Bridges 2
30 sec. 60 sec. 120 sec. Wall Handstands 3 1 x 10 s. 3 x 60 s. Uneven Hang 3 1 set 8 2 sets 15 3 sets 30 Angled Bridges 3
1 set 5 2 sets 10 2 sets 20 V-Pushups 3.5 1 x 10 s. 3 x 60 s. One Arm Bar Hang 4 1 set 8 2 sets 15 2 sets 25 Head Bridges 4
1 set 5 2 sets 10 2 sets 20 Half Handstand Pushups 4 1 x 10 s. 3 x 60 s. Towel Hang 5 1 set 8 2 sets 15 2 sets 20 Half Bridges 5
1 set 5 2 sets 10 2 sets 15 3/4 Handstand Pushups 4.5 Work Set 1 x 10 s. 3 x 60 s. Twin Towel Hang 6 Work Set 1 set 6 1sets 8 1 sets 10 Wall Holds 5.5 Work Set
1 set 5 2 sets 10 2 sets 15 Handstand Pushups 5 1 x 10 s. 2 x 60 s. Uneven Towel Hang 7 1 set 6 2 sets 10 2 sets 15 Full Bridges 6
1 set 5 2 sets 9 2 sets 12 Close Handstand Pushups 6 1 x 10 s. 5 min. One Arm Towel Hang 8 1 set 3 2 sets 6 2 sets 10 Half-Walkdown Bridges 6.5
1 set 5 2 sets 8 2 sets 10 Uneven Handstand Pushups 7 1 set 1 2 sets 3 2 sets 10 One Leg, One ArmLifts 6.7
1 set 4 2 sets 6 2 sets 8 1/2 One-Arm HS Pushups 8 1 set 3 2 sets 6 2 sets 10 Walkdown Bridges 7
1 set 3 2 sets 4 2 sets 6 Lever Handstand Pushups 9 1 set 2 2 sets 4 2 sets 8 Walkup Bridges 8
1 set 1 2 sets 2 1 set 5 One-Arm HS Pushups 10 Challenge Finger Tip Pushups Challenge 1 set 1 2 sets 3 2 sets 6 Closing Bridges 9 Challenge
1 set 1 2 sets 3 2 sets 10-30 Stand-to-Stand Bridges 10
Handstands Grip Work Bridges
Pushups Calf Work Leg Lifts
Pullups Neck Work Squats
Date: Workout No.
Beginner
Standard
Intermediate
Standard
Progression
Standard
Warmup
Beginner
Standard
Intermediate
Standard
Progression
Standard
Warmup
Beginner
Standard
Intermediate
Standard
Progression
Standard
Warmup
1 set 10 2 sets 25 3 sets 50 Wall Pushups 1 2 x 20 4 x 100 Double Leg Bent - Floor 1 1 set 10 2 sets 25 3 sets 40 Knee Tucks 1
1 set 10 2 sets 20 3 sets 40 Incline Pushups 2 4 x 40 4 x 90 Double Leg Straight - Floor 2 1 set 10 2 sets 20 3 sets 35 Flat Knee Raises 2
1 set 10 2 sets 15 3 sets 30 Kneeling Pushups 3 2 x 30 4 x 80 Single Leg Bent Calf Raises 3 1 set 10 2 sets 15 3 sets 30 Flat Bent Leg Raises 3
1 set 8 2 sets 12 2 sets 25 Half Pushups 4 4 x 30 4 x 70 Single Leg Straight - Floor 4 1 set 8 2 sets 12 3 sets 25 Flat Frog Raises 4
1 set 5 2 sets 10 2 sets 20 Full Pushups 5 2 x 30 4 x 60 Double Leg Bent - Step 5 1 set 5 2 sets 10 2 sets 20 Flat Straight Leg Raises 5
1 set 5 2 sets 10 2 sets 20 Close Pushups 6 Work Set 4 x 30 4 x 50 Double Leg Straight - Step 6 Work Set 1 set 5 2 sets 10 2 sets 15 Hanging Knee Raises 6 Work Set
1 set 5 2 sets 10 2 sets 20 Uneven Pushups 7 2 x 15 4 x 45 Single Leg Bent - Step 7 30 sec. 45 sec. 60 sec. Standing 1-Leg Lift Holds 6.5
1 set 5 2 sets 10 2 sets 20 1-ArmWall Pushups 7.2 4 x 30 4 x 50 Single Leg Straight - Step 8 1 set 5 2 sets 10 2 sets 15 Flat Straight Overhead LR 6.7
1 set 5 2 sets 10 2 sets 20 1-ArmBookcase Pushups (42") 7.3 1 set 5 2 sets 10 2 sets 15 Flat Straight Hip Raises 6.9
1 set 5 2 sets 10 2 sets 20 1-ArmBar Pushups W (39") 7.5 1 set 5 2 sets 10 2 sets 15 Hanging Bent Leg Raises 7
1 set 5 2 sets 10 2 sets 20 1-ArmBar Pushups H (35") 7.6 1 set 5 2 sets 10 2 sets 15 Hanging Frog Raises 8
1 set 5 2 sets 10 2 sets 20 Half 1-ArmDesk Pushups (29") 7.7 Challenge Challenge 1 set 5 2 sets 10 2 sets 15 Partial Straight Leg Raises 9 Challenge
1 set 5 2 sets 10 2 sets 20 1-ArmDesk Pushups (29") 7.8 1 set 5 2 sets 10 2 sets 30 Straight Leg Raises 10
1 set 5 2 sets 10 2 sets 20 1/2 Lever Pushups 7.9 Holds
1 set 5 2 sets 10 2 sets 20 1/2 One Arm Pushups 8 L-Sit
1 set 5 2 sets 10 2 sets 20 Lever Pushups 9 Bridge
1 set 5 2 sets 10 1 set 100 One Arm Pushups 10 Twist
Date: Workout No.
Beginner
Standard
Intermediate
Standard
Progression
Standard
Warmup
Beginner
Standard
Intermediate
Standard
Progression
Standard
Warmup
Beginner
Standard
Intermediate
Standard
Progression
Standard
Warmup
1 set 10 2 sets 20 3 sets 40 Door Pulls 1 1 x 20 Prelim Wrestlers Bridge A 1 set 10 2 sets 25 3 sets 50 Shoulderstand Squats 1
1 set 10 2 sets 20 3 sets 30 45 Ring Pulls 1.5 1 x 20 Full Wrestlers Bridge B 1 set 10 2 sets 20 3 sets 40 Jacknife Squats 2
1 set 10 2 sets 20 3 sets 30 Horizontal Pulls 2 1 x 20 Prelim Front Bridge C 1 set 10 2 sets 15 3 sets 30 Supported Squats 3
1 set 10 2 sets 15 3 sets 20 Jackknife Pulls 3 1 x 20 Full Front Bridge D 1 set 8 2 sets 35 2 sets 50 Half Squats 4
1 set 8 2 sets 11 2 sets 15 Half Pullups 4 1 x 20 Side Variations ( L , R ) E 1 set 5 2 sets 10 2 sets 30 Full Squats 5
1 set 5 2 sets 8 2 sets 10 Full Pullups 5 Work Set Work Set 1 set 5 2 sets 10 2 sets 20 Close Squats 6 Work Set
1 set 5 2 sets 8 2 sets 10 Close Pullups 6 1 set 5 2 sets 10 2 sets 20 2 Chair / Bulgarian Squats 6.5
1 set 8 2 sets 10 3 sets 15 45 One-ArmRing Pulls 6.5 1 set 5 2 sets 8 2 sets 10 Squated Pistols 6.7
1 set 5 2 sets 7 2 sets 9 Uneven Pullups 7 1 set 5 2 sets 10 2 sets 20 Uneven Squats 7
1 set 4 2 sets 6 2 sets 8 Archer Pullups (Distance/Depth) 7.5 1 set 5 2 sets 10 2 sets 20 1/2 One-Leg Squats 8
1 set 4 2 sets 6 2 sets 10 30 One-ArmRing Pulls 7.7 1 set 5 2 sets 10 2 sets 20 Assisted One Leg Squats 9
1 set 4 2 sets 6 2 sets 8 1/2 One Arm Pullups 8 Challenge Challenge 1 set 5 2 sets 10 2 sets 50 One-Leg Squats 10 Challenge
1 set 3 2 sets 5 2 sets 7 Assisted One Arm Pullups 9
1 set 1 2 sets 3 4 sets 6 One Arm Pullups 10
Squatted Leg Extensions
Date: Workout No.
Beginner
Standard
Intermediate
Standard
Progression
Standard
Warmup
Beginner
Standard
Progression
Standard
Warmup
Beginner
Standard
Intermediate
Standard
Progression
Standard
Warmup
30 sec. 60 sec. 120 sec. Wall Headstands 1 1 x 10 s. 4 x 30 s. Horizontal Hang 1 1 set 10 2 sets 25 3 sets 50 Short Bridges 1
10 sec. 30 sec. 60 sec. Crow Stands 2 1 x 10 s. 4 x 60 s. Bar Hang 2 1 set 10 2 sets 20 3 sets 40 Straight Bridges 2
30 sec. 60 sec. 120 sec. Wall Handstands 3 1 x 10 s. 3 x 60 s. Uneven Hang 3 1 set 8 2 sets 15 3 sets 30 Angled Bridges 3
1 set 5 2 sets 10 2 sets 20 V-Pushups 3.5 1 x 10 s. 3 x 60 s. One Arm Bar Hang 4 1 set 8 2 sets 15 2 sets 25 Head Bridges 4
1 set 5 2 sets 10 2 sets 20 Half Handstand Pushups 4 1 x 10 s. 3 x 60 s. Towel Hang 5 1 set 8 2 sets 15 2 sets 20 Half Bridges 5
1 set 5 2 sets 10 2 sets 15 3/4 Handstand Pushups 4.5 Work Set 1 x 10 s. 3 x 60 s. Twin Towel Hang 6 Work Set 1 set 6 1sets 8 1 sets 10 Wall Holds 5.5 Work Set
1 set 5 2 sets 10 2 sets 15 Handstand Pushups 5 1 x 10 s. 2 x 60 s. Uneven Towel Hang 7 1 set 6 2 sets 10 2 sets 15 Full Bridges 6
1 set 5 2 sets 9 2 sets 12 Close Handstand Pushups 6 1 x 10 s. 5 min. One Arm Towel Hang 8 1 set 3 2 sets 6 2 sets 10 Half-Walkdown Bridges 6.5
1 set 5 2 sets 8 2 sets 10 Uneven Handstand Pushups 7 1 set 1 2 sets 3 2 sets 10 One Leg, One ArmLifts 6.7
1 set 4 2 sets 6 2 sets 8 1/2 One-Arm HS Pushups 8 1 set 3 2 sets 6 2 sets 10 Walkdown Bridges 7
1 set 3 2 sets 4 2 sets 6 Lever Handstand Pushups 9 1 set 2 2 sets 4 2 sets 8 Walkup Bridges 8
1 set 1 2 sets 2 1 set 5 One-Arm HS Pushups 10 Challenge Finger Tip Pushups Challenge 1 set 1 2 sets 3 2 sets 6 Closing Bridges 9 Challenge
1 set 1 2 sets 3 2 sets 10-30 Stand-to-Stand Bridges 10
Handstands Grip Work Bridges
Pushups Calf Work Leg Lifts
Pullups Neck Work Squats
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