Date: Workout No.

Pushups Calf Work Leg Lifts

Beginner Intermediate Progression Beginner Intermediate Progression Beginner Intermediate Progression
Standard Standard Standard Warmup Standard Standard Standard Warmup Standard Standard 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-Arm Wall 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-Arm Bookcase 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-Arm Bar 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-Arm Bar 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-Arm Desk 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-Arm Desk 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.

Pullups Neck Work Squats

Beginner Intermediate Progression Beginner Intermediate Progression Beginner Intermediate Progression
Standard Standard Standard Warmup Standard Standard Standard Warmup Standard Standard 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-Arm Ring 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-Arm Ring 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.

Handstands Grip Work Bridges

Beginner Intermediate Progression Beginner Progression Beginner Intermediate Progression
Standard Standard Standard
Warmup Standard Standard
Warmup Standard Standard 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 Arm Lifts 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
 Date: Workout No.

Pushups Calf Work Leg Lifts

Beginner Intermediate Progression Beginner Intermediate Progression Beginner Intermediate Progression
Standard Standard Standard Warmup Standard Standard Standard Warmup Standard Standard 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-Arm Wall 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-Arm Bookcase 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-Arm Bar 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-Arm Bar 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-Arm Desk 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-Arm Desk 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.

Pullups Neck Work Squats

Beginner Intermediate Progression Beginner Intermediate Progression Beginner Intermediate Progression
Standard Standard Standard Warmup Standard Standard Standard Warmup Standard Standard 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-Arm Ring 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-Arm Ring 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.

Handstands Grip Work Bridges

Beginner Intermediate Progression Beginner Progression Beginner Intermediate Progression
Standard Standard Standard
Warmup Standard Standard
Warmup Standard Standard 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 Arm Lifts 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
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