Routines in this Program
Monday (push)
Push-Up (Decline) · Push-Up (Diamond) · Pike Push-Up · Planche Push-Up (Pseudo) · Hollow Body Hold · Dead Hang
Tuesday (pull)
Negative Pull-Up · Inverted Row · Scapular Pull-Up · Dead Hang · Hollow Body Hold
Wednesday (legs)
Bodyweight Squat · Split Squat (Bulgarian)
Thursday (treadmill)
Walking · Running · Walking · Dead Hang · Hollow Body Hold
Friday (pull)
Negative Pull-Up · Chin Up Hold · Australian chin up
Rest days
Hollow Body Hold · Dead Hang · Scapular Pull-Up
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