# Claude program

## Mardi 

Push-Up · Push-Up (Diamond) · Dip (Triceps) · Pike Push-Up · Plank

### Workout

- 4 × 15 Push-Up
- 3 × 10 Push-Up (Diamond)
- 3 × 10 Dip (Triceps)
- 3 × 10 Pike Push-Up
- 3 × 60s Plank


## Jeudi

Pull-Up · Towel Pull-Up · Negative Pull-Up · Ring Row · Bar curl

### Workout

- 5 × 3 Pull-Up
- 3 × 2 Towel Pull-Up - Pull Up Bar
- 3 × 3 Negative Pull-Up
- 3 × 5 Ring Row - Gymnastic Rings
- 3 × 20s Bar curl


## Vendredi

Split Squat · Pistol Squat · Jump Squat · Side Plank

### Workout

- 3 × 10 Split Squat
- 3 × 6 Pistol Squat
- 3 × 10 Jump Squat
- 3 × 30s Side Plank


## Samedi

Pull-Up · Push-Up · Bodyweight Squat · Superman

### Workout

- 4 × 5 Pull-Up
- 4 × 20 Push-Up
- 4 × 20 Bodyweight Squat
- 3 × 12 Superman