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Upper body

Upper Body Set 1
15-20 reps
5-8 reps
10-15 reps
8-12 reps
10-15 reps
8-12 reps

Rest 120 seconds

Upper Body Set 2
15-20 reps
5-8 reps
10-15 reps
8-12 reps
10-15 reps
8-12 reps

Rest 120 seconds

Upper Body Set 3
15-20 reps
5-8 reps
10-15 reps
8-12 reps
10-15 reps
8-12 reps

Rest 120 seconds

Upper Body Set 4
15-20 reps
5-8 reps
10-15 reps
8-12 reps
10-15 reps
8-12 reps

Rest 300 seconds


Legs

Leg Set 1
3-10 reps
30-40 reps
30-60 s

Rest 120 seconds

Leg Set 2
3-10 reps
30-40 reps
30-60 s

Rest 120 seconds

Leg Set 3
3-10 reps
30-40 reps
30-60 s

Rest 120 seconds

Leg Set 4
3-10 reps
30-40 reps
30-60 s

Rest 300 seconds

Hinge Progression
Hinge Progression
Hinge Progression
Hinge Progression

Core

Core Set 1
60 s
10-30 s
3-10 reps

Rest 60 seconds

L-sit Progression
Core Set 2
60 s
10-30 s
3-10 reps

Rest 60 seconds

L-sit Progression
Core Set 3
60 s
10-30 s
3-10 reps

Rest 60 seconds

L-sit Progression