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Level 5 Day 2 Week 1-4

Week 1-4

Warm Up

10-12 reps
10-12 reps
10-15 reps
Ohp
10-12 reps

Rest 90 seconds

Chin Up/ PPPU

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

8-12 reps
6-10 reps

Rest 120 seconds

8-12 reps
6-10 reps

Rest 120 seconds

8-12 reps
6-10 reps

Rest 120 seconds

Plank

50-60 s

Rest 60 seconds

50-60 s

Rest 60 seconds

50-60 s

Rest 60 seconds

Stomach W-Y

6-10 reps

Rest 60 seconds

6-10 reps

Rest 60 seconds

6-10 reps

Rest 60 seconds