Routines in this Program
Monday: Chest + Triceps
Push-Up · Push-Up (Decline) · Push-Up (Wide) · Push-Up (Close) · Dip (Triceps) · Plank
Tuesday: Legs + Abs
Bodyweight Squat · Reverse Lunge · Split Squat (Bulgarian) · Glute Bridge · Crunch (Reverse) · Leg Raise (Lying) · Dead Bug · Side Plank
Wednesday
Row · Row (Single-Arm) · Prone Y-T-W · Pike Push-Up · Lateral Raise · Bicep Curl · Hammer Curl
Thursday
Push-Up · Push-Up (Decline) · Pike Push-Up · Lateral Raise · Push-Up (Close) · Crunch (Reverse) · Leg Raise · Side Plank · Bird Dog
Friday
Split Squat (Bulgarian) · Bodyweight Squat · Glute Bridge (Single-Leg) · Row · Prone Y-T-W · Bicep Curl · Calf Raise · Plank
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