Week 1

Workout 1 - Quads/Chest/Back
Body Part Exercise Sets x Reps 1
Bodyweight Squats 5-8 x Full Fatigue
Quads
Bear Pyramid 5-8 x Full Fatigue
Push Ups 5-8 x Full Fatigue
Chest
Dips 5-8 x Full Fatigue
Pull Ups 5-8 x Full Fatigue
Back
Narrow Grip Pull Ups 5-8 x Full Fatigue
Tip: Use the Variable Rest Interval Technique to fatigue your muscles faster and build up lactic acid.

Workout 2 - Shoulders/Biceps/Triceps
Body Part Exercise Sets x Reps 1
Handstand/Pike Push Ups 5-8 x Full Fatigue
Shoulders
Single Shoulder Press 5-8 x Full Fatigue
Chin Ups 5-8 x Full Fatigue
Biceps
Lumberjack Chin Ups 5-8 x Full Fatigue
Half Plank Tiger Bends 5-8 x Full Fatigue
Triceps
Bodyweight Extensions 5-8 x Full Fatigue
Tip: Use the Variable Rest Interval Technique to fatigue your muscles faster and build up lactic acid.

Workout 3 - Hamstrings/Chest/Back
Body Part Exercise Sets x Reps 1
High Curls 5-8 x Full Fatigue
Hamstrings
Low Curls 5-8 x Full Fatigue
Wide Push Ups 5-8 x Full Fatigue
Chest
Decline Push Ups 5-8 x Full Fatigue
Narrow Grip Pull Ups 5-8 x Full Fatigue
Back
Elbow Push Ups 5-8 x Full Fatigue
Tip: Use the Variable Rest Interval Technique to fatigue your muscles faster and build up lactic acid.

Workout 4 - Biceps/Triceps/Calves
Body Part Exercise Sets x Reps 1
Partial High Chin Ups 5-8 x Full Fatigue
Biceps
Partial Low Chin Ups 5-8 x Full Fatigue
Close Grip Push Ups 5-8 x Full Fatigue
Triceps
Dips on Chair 5-8 x Full Fatigue
Calves Calf Raises 5-8 x Full Fatigue
Tip: Use the Variable Rest Interval Technique to fatigue your muscles faster and build up lactic acid.

Workout 5 - Quads/Hamstrings/Shoulders
Body Part Exercise Sets x Reps 1
Quads/Glutes Bodyweight Squats 10-15 minutes
Hamstrings High Curls 10-15 minutes
Shoulders Handstand/Pike Push Ups 5-7 minutes
Tip: Use the Variable Rest Interval Technique to fatigue your muscles faster and build up lactic acid.
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2 3 4 5 Notes

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2 3 4 5 Notes

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2 3 4 5 Notes

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2 3 4 5 Notes

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2 3 4 5 Notes

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 Week 2

Workout 1 - Quads/Chest/Back
Body Part Exercise Sets x Reps 1 2
Bodyweight Squats 5-8 x Full Fatigue
Quads
Bear Pyramid 5-8 x Full Fatigue
Push Ups 5-8 x Full Fatigue
Chest
Dips 5-8 x Full Fatigue
Pull Ups 5-8 x Full Fatigue
Back
Narrow Grip Pull Ups 5-8 x Full Fatigue
Tip: Use the Variable Rest Interval Technique to fatigue your muscles faster and build up lactic acid.

Workout 2 - Shoulders/Biceps/Triceps
Body Part Exercise Sets x Reps 1 2
Handstand/Pike Push Ups 5-8 x Full Fatigue 12 10
Shoulders
Single Shoulder Press 5-8 x Full Fatigue 8 8
Chin Ups 5-8 x Full Fatigue 10 8
Biceps
Lumberjack Chin Ups 5-8 x Full Fatigue 5 5
Half Plank Tiger Bends 5-8 x Full Fatigue 9 8
Triceps
Bodyweight Extensions 5-8 x Full Fatigue 8 8
Tip: Use the Variable Rest Interval Technique to fatigue your muscles faster and build up lactic acid.

Workout 3 - Hamstrings/Chest/Back
Body Part Exercise Sets x Reps 1 2
High Curls 5-8 x Full Fatigue 12 10
Hamstrings
Low Curls 5-8 x Full Fatigue 25 12
Wide Push Ups 5-8 x Full Fatigue 10 8
Chest
Decline Push Ups 5-8 x Full Fatigue 0 0
Narrow Grip Pull Ups 5-8 x Full Fatigue 0 0
Back
Elbow Push Ups 5-8 x Full Fatigue 8 8
Tip: Use the Variable Rest Interval Technique to fatigue your muscles faster and build up lactic acid.

Workout 4 - Biceps/Triceps/Calves
Body Part Exercise Sets x Reps 1 8
Partial High Chin Ups 5-8 x Full Fatigue
Biceps
Partial Low Chin Ups 5-8 x Full Fatigue
Close Grip Push Ups 5-8 x Full Fatigue
Triceps
Dips on Chair 5-8 x Full Fatigue
Calves Calf Raises 5-8 x Full Fatigue
Tip: Use the Variable Rest Interval Technique to fatigue your muscles faster and build up lactic acid.

Workout 5 - Quads/Hamstrings/Shoulders
Body Part Exercise Sets x Reps 1 2
Quads/Glutes Bodyweight Squats 10-15 minutes
Hamstrings High Curls 10-15 minutes
Shoulders Handstand/Pike Push Ups 5-7 minutes
Tip: Use the Variable Rest Interval Technique to fatigue your muscles faster and build up lactic acid.
2

3 4 5 6 Notes

3 4 5 6 Notes
8 8 8
8 8 4
8 8 6

8 8 8
8 8 8

3 4 5 6 Notes
8 8 8 21:56
10 10 10
8 8 6
0 0 0
0 0 0
8 8 8

3 4 5 6 Notes

3 4 5 6 Notes
Week 3!
!
Workout 1 - Quads/Chest/Back!
!
Workout 2 - Shoulders/Biceps/Triceps!
!
Workout 3 - Hamstrings/Chest/Back!
Body Part Exercise Sets x Reps Notes
Quads Bodyweight Squats 5-8 x Full Fatigue
Quads Bear Pyramid 5-8 x Full Fatigue
Chest Push Ups 5-8 x Full Fatigue
Chest Dips 5-8 x Full Fatigue
Back Pull Ups 5-8 x Full Fatigue
Back Narrow Grip Pull Ups 5-8 x Full Fatigue
Tip: Use the Variable Rest Interval Technique to fatigue your muscles faster and build up lactic acid.
Body Part Exercise Sets x Reps Notes
Shoulders Handstand/Pike Push
Ups
5-8 x Full Fatigue
Shoulders Single Shoulder Press 5-8 x Full Fatigue
Biceps Chin Ups 5-8 x Full Fatigue
Biceps Lumberjack Chin Ups 5-8 x Full Fatigue
Triceps Half Plank Tiger Bends 5-8 x Full Fatigue
Triceps Bodyweight Extensions 5-8 x Full Fatigue
Tip: Use the Variable Rest Interval Technique to fatigue your muscles faster and build up lactic acid.
Body Part Exercise Sets x Reps Notes
Hamstrings High Curls 5-8 x Full Fatigue
Hamstrings Low Curls 5-8 x Full Fatigue
Chest Wide Push Ups 5-8 x Full Fatigue
Chest Decline Push Ups 5-8 x Full Fatigue
Back Narrow Grip Pull Ups 5-8 x Full Fatigue
Back Elbow Push Ups 5-8 x Full Fatigue
!
Workout 4 - Biceps/Triceps/Calves!
!
Workout 5 - Quads/Hamstrings/Shoulders!
Tip: Use the Variable Rest Interval Technique to fatigue your muscles faster and build up lactic acid.
Body Part Exercise Sets x Reps Notes
Body Part Exercise Sets x Reps Notes
Biceps Partial High Chin Ups 5-8 x Full Fatigue
Biceps Partial Low Chin Ups 5-8 x Full Fatigue
Triceps Close Grip Push Ups 5-8 x Full Fatigue
Triceps Dips on Chair 5-8 x Full Fatigue
Calves Calf Raises 5-8 x Full Fatigue
Tip: Use the Variable Rest Interval Technique to fatigue your muscles faster and build up lactic acid.
Body Part Exercise Sets x Reps Notes
Quads/Glutes Bodyweight Squats 10-15 minutes
Hamstrings High Curls 10-15 minutes
Shoulders Handstand/Pike Push
Ups
5-7 minutes
Tip: Use the Variable Rest Interval Technique to fatigue your muscles faster and build up lactic acid
ster and build up lactic acid.

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ster and build up lactic acid
Week 4!
!
Workout 1 - Quads/Chest/Back!
!
Workout 2 - Shoulders/Biceps/Triceps!
!
Workout 3 - Hamstrings/Chest/Back!
Body Part Exercise Sets x Reps Notes
Quads Bodyweight Squats 5-8 x Full Fatigue
Quads Bear Pyramid 5-8 x Full Fatigue
Chest Push Ups 5-8 x Full Fatigue
Chest Dips 5-8 x Full Fatigue
Back Pull Ups 5-8 x Full Fatigue
Back Narrow Grip Pull Ups 5-8 x Full Fatigue
Tip: Use the Variable Rest Interval Technique to fatigue your muscles faster and build up lactic acid.
Body Part Exercise Sets x Reps Notes
Shoulders Handstand/Pike Push
Ups
5-8 x Full Fatigue
Shoulders Single Shoulder Press 5-8 x Full Fatigue
Biceps Chin Ups 5-8 x Full Fatigue
Biceps Lumberjack Chin Ups 5-8 x Full Fatigue
Triceps Half Plank Tiger Bends 5-8 x Full Fatigue
Triceps Bodyweight Extensions 5-8 x Full Fatigue
Tip: Use the Variable Rest Interval Technique to fatigue your muscles faster and build up lactic acid.
Body Part Exercise Sets x Reps Notes
Hamstrings High Curls 5-8 x Full Fatigue
Hamstrings Low Curls 5-8 x Full Fatigue
Chest Wide Push Ups 5-8 x Full Fatigue
Chest Decline Push Ups 5-8 x Full Fatigue
Back Narrow Grip Pull Ups 5-8 x Full Fatigue
Back Elbow Push Ups 5-8 x Full Fatigue

Body Part Exercise Sets x Reps Notes

Body Part Exercise Sets x Reps Notes
Biceps Partial High Chin Ups 5-8 x Full Fatigue
Biceps Partial Low Chin Ups 5-8 x Full Fatigue
Triceps Close Grip Push Ups 5-8 x Full Fatigue
Triceps Dips on Chair 5-8 x Full Fatigue
Calves Calf Raises 5-8 x Full Fatigue
Tip: Use the Variable Rest Interval Technique to fatigue your muscles faster and build up lactic acid.
Body Part Exercise Sets x Reps Notes
Quads/Glutes Bodyweight Squats 10-15 minutes
Hamstrings High Curls 10-15 minutes
Shoulders Handstand/Pike Push
Ups
5-7 minutes
Tip: Use the Variable Rest Interval Technique to fatigue your muscles faster and build up lactic acid.
ster and build up lactic acid.

ster and build up lactic acid.

ster and build up lactic acid.

ster and build up lactic acid.