# Sleeper Build Guide 

## Monday: Chest + Triceps

Push-Up · Push-Up (Decline) · Push-Up (Wide) · Push-Up (Close) · Dip (Triceps) · Plank

### Workout

- 1 × 1-60s Jogging
- 1 × 1-20 Arm Circle
- 1 × 1-20 Shoulder Roll
- 1 × 10-15 Scapular Push-Up
- 1 × 8-10 Knee Push-Up
- 2 × 1-10 Chest Opener Stretch
- 1 × 20-30s Plank (Wall)
- 3 × 8-15 Push-Up
- 2 × 6-12 Push-Up (Decline)
- 3 × 8-15 Push-Up (Wide)
- 2 × 6-12 Push-Up (Close)
- 2 × 8-15 Dip (Triceps)
- 2 × 30-60s Plank
- 1 × 40-60s Chest Stretch
- 1 × 40-60s Triceps Stretch (Overhead) - Partner Assisted
- 1 × 30-45s Child's Pose


## Tuesday: Legs + Abs

Bodyweight Squat · Reverse Lunge · Split Squat (Bulgarian) · Glute Bridge · Crunch (Reverse) · Leg Raise (Lying) · Dead Bug · Side Plank

### Workout

- 3 × 10-15 Bodyweight Squat
- 3 × 16-24 Reverse Lunge
- 3 × 16-24 Split Squat (Bulgarian)
- 3 × 10-15 Glute Bridge
- 3 × 10-15 Crunch (Reverse)
- 3 × 8-12 Leg Raise (Lying)
- 2 × 16-24 Dead Bug
- 2 × 20-45s Side Plank


## Wednesday

Row · Row (Single-Arm) · Prone Y-T-W · Pike Push-Up · Lateral Raise · Bicep Curl · Hammer Curl

### Workout

- 3 × 8-15 Row - Other
- 2 × 16-24 Row (Single-Arm) - Dumbbell
- 2 × 30-45 Prone Y-T-W - Body Only
- 3 × 6-12 Pike Push-Up
- 3 × 10-15 Lateral Raise - Resistance Band
- 3 × 8-15 Bicep Curl - Dumbbell
- 2 × 8-15 Hammer Curl - Resistance Band


## Thursday 

Push-Up · Push-Up (Decline) · Pike Push-Up · Lateral Raise · Push-Up (Close) · Crunch (Reverse) · Leg Raise · Side Plank · Bird Dog

### Workout

- 3 × 8-15 Push-Up
- 2 × 6-12 Push-Up (Decline)
- 3 × 6-12 Pike Push-Up
- 2 × 10-15 Lateral Raise - Resistance Band
- 2 × 8-12 Push-Up (Close)
- 3 × 10-15 Crunch (Reverse)
- 2 × 8-12 Leg Raise
- 4 × 20-45s Side Plank
- 2 × 16-24 Bird Dog


## Friday 

Split Squat (Bulgarian) · Bodyweight Squat · Glute Bridge (Single-Leg) · Row · Prone Y-T-W · Bicep Curl · Calf Raise · Plank

### Workout

- 3 × 20-30 Split Squat (Bulgarian)
- 3 × 15-20 Bodyweight Squat
- 4 × 8-12 Glute Bridge (Single-Leg)
- 3 × 8-15 Row - Other
- 2 × 30-45 Prone Y-T-W - Body Only
- 2 × 8-15 Bicep Curl - Dumbbell
- 3 × 15-20 Calf Raise
- 2 × 30-60s Plank