Get the App
Track your workouts with the Android and iOS app.

Bodyweight + Strength

By @

My default

Warmups

Dynamic Stretches
Shoulder Band Warmup
5-10 reps
Squat Sky Reaches
5-10 reps
Wrist Mobility Exercises
10-20 reps
Dead Bugs
30 s
Parallel Bar Support
30 s
Bodyweight Squat
5-10 reps

Strength Work

Pair 1
Pull Up
5-8 reps

Rest 90 seconds

Barbell Squat
5 reps

Rest 90 seconds

Pull Up
5-8 reps

Rest 90 seconds

Barbell Squat
5 reps

Rest 90 seconds

Pull Up
5-8 reps

Rest 90 seconds

Barbell Squat
5 reps

Rest 90 seconds

Pair 2
Parallel Bar Dips
8 reps

Rest 90 seconds

Single Legged Deadlift
15 reps

Rest 90 seconds

Parallel Bar Dips
8 reps

Rest 90 seconds

Single Legged Deadlift
15 reps

Rest 90 seconds

Parallel Bar Dips
8 reps

Rest 90 seconds

Single Legged Deadlift
15 reps

Rest 90 seconds

Pair 3
Horizontal Row
10 reps

Rest 90 seconds

Bench Press (barbell)
5 reps

Rest 90 seconds

Horizontal Row
10 reps

Rest 90 seconds

Bench Press (barbell)
5 reps

Rest 90 seconds

Horizontal Row
10 reps

Rest 90 seconds

Bench Press (barbell)
5 reps

Rest 90 seconds

Core Triplet
Plank
60 s

Rest 60 seconds

Banded Pallof Press
12 reps

Rest 60 seconds

Reverse Hyperextension
15 reps

Rest 60 seconds

Plank
60 s

Rest 60 seconds

Banded Pallof Press
12 reps

Rest 60 seconds

Reverse Hyperextension
15 reps

Rest 60 seconds

Plank
60 s

Rest 60 seconds

Banded Pallof Press
12 reps

Rest 60 seconds

Reverse Hyperextension
15 reps