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Day 1

By @TwoNames

Push

Pushup Progression
Wall Pushup
5-8 reps
Pushups
Pushup
5-25 reps

Pull

Row Progression
Vertical Row
5-8 reps
Rows
Horizontal Row
5-25 reps

Legs

Squat Progression
Assisted Bodyweight Squat
5-8 reps
Squats
Bulgarian Split Squats
10-20 reps