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Level 5 Day 1 Week 1-4

Weeks 1-4

Warm Up

5-10 reps
5-10 reps
5-10 reps
5-10 reps

Rest 90 seconds

Pull Up/ Pike Push Ups

4-6 reps

Rest 180 seconds

4-6 reps

Rest 180 seconds

4-6 reps

Rest 180 seconds

4-6 reps

Rest 180 seconds

Row/ Dips

10-12 reps
6-10 reps

Rest 120 seconds

10-12 reps
6-10 reps

Rest 120 seconds

10-12 reps
6-10 reps

Rest 120 seconds

Hollow Body Hold/ Scap Pull

30-45 s
6-8 reps

Rest 60 seconds

30-45 s
6-8 reps

Rest 60 seconds

30-45 s
6-8 reps

Rest 60 seconds

30-45 s
6-8 reps

Rest 60 seconds

Wall Slide/ Shoulder Extensions

6-8 reps

Rest 60 seconds

6-8 reps

Rest 60 seconds

6-8 reps

Rest 60 seconds