# 2026

## Monday

Pull-Up · Dip (Chest Version) · Row (Bent-Over) · Overhead Press · Dead Hang

### Workout

- 5 × 9-12 Pull-Up
- 5 × 20-30 Dip (Chest Version)
- 4 × 20-30 Row (Bent-Over) - Barbell
- 4 × 3-6 Overhead Press - Barbell
- 3 × 1-2min Dead Hang


## Tuesday

Running

### Workout

- 1 × 30-45min Running


## Wednesday

Squat · Deadlift · Kettlebell Swing · Split Squat (Bulgarian) · Farmer Carry

### Workout

- 5 × 5-8 Squat - Resistance Band
- 4 × 18-20 Deadlift - Dumbbell
- 5 × 20-25 Kettlebell Swing - Kettlebell
- 3 × 12 Split Squat (Bulgarian)
- 5 × 50m Farmer Carry - Dumbbell


## Thursday

Running

### Workout

- 8 × 2min Running


## Friday

Pull-Up · Dip (Chest Version) · Push-Up · Kettlebell Swing · Squat

### Workout

- 1 × 8 Pull-Up
- 1 × 12 Dip (Chest Version)
- 1 × 20 Push-Up
- 1 × 20 Kettlebell Swing - Kettlebell
- 1 × 20 Squat - Resistance Band


## Saturday

Walking

### Workout

- 1 × 10000m Walking