# 1 week program

## Day 1

Push-Up (Wall) · Push-Up

### Workout

- 5 × 12+ Push-Up
- 3 × 9-10 Pike Push-Up
- 3 × 11-12 Push-Up (Diamond)
- 3 × 11-12 Bench Dip - Weighted
- 1 × 0-100 Push-Up


## Day 2

Pull-Up · Negative Pull-Up · Inverted Row · Chin-Up · Reverse Snow Angel

### Workout

- 4 × 9-10 Pull-Up
- 3 × 5-6 Negative Pull-Up
- 4 × 14-15 Inverted Row
- 3 × 9-10 Chin-Up
- 3 × 19-20 Reverse Snow Angel


## day 3

Squat · Split Squat (Bulgarian) · Reverse Lunge · Glute Bridge (Single-Leg) · Calf Raise · Plank

### Workout

- 4 × 19-20 Squat - Dumbbell
- 3 × 11-12 Split Squat (Bulgarian)
- 3 × 14-15 Reverse Lunge
- 3 × 14-15 Glute Bridge (Single-Leg)
- 4 × 24-25 Calf Raise
- 3 × 50-60s Plank


## Day 4

Push-Up · Inverted Row · Pike Push-Up · Pull-Up · Push-Up (Diamond) · Reverse Snow Angel

### Workout

- 3 × 14-15 Push-Up
- 3 × 14-15 Inverted Row
- 3 × 13-12 Pike Push-Up
- 3 × 9-10 Pull-Up
- 3 × 11-12 Push-Up (Diamond)
- 3 × 19-20 Reverse Snow Angel


## Day 5

Push-Up · Squat · Inverted Row · Split Squat (Bulgarian) · Pike Push-Up · Glute Bridge · Plank

### Workout

- 1 × 10-15 Push-Up
- 1 × 10-15 Squat - Dumbbell
- 1 × 8-15 Inverted Row
- 1 × 8-12 Split Squat (Bulgarian)
- 1 × 6-10 Pike Push-Up
- 1 × 15-20 Glute Bridge
- 1 × 40-60s Plank