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Level 5 Day 1 Week 5-8

Week 5-8

Warm Up

10-12 reps
10-12 reps
10-12 reps
Ohp
10-12 reps

Pull Ups/ 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

4-6 reps

Rest 180 seconds

Row/ Dips

12-20 reps
8-12 reps

Rest 120 seconds

12-20 reps
8-12 reps

Rest 120 seconds

12-20 reps
8-12 reps

Rest 120 seconds

Hollow Body Hold/ Scap Pull

45-60 s
4-8 reps

Rest 60 seconds

45-60 s
4-8 reps

Rest 60 seconds

45-60 s
4-8 reps

Rest 60 seconds

45-60 s
4-8 reps

Rest 60 seconds

Foam Roller Slide/ Shoulder Extensions

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds