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Phase 1

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START: <15 Pushups,<10 Pullups,<10 Dips. END: 25 Pushups,10 pullups,10 dips. EXTRA TIPS: 1. Perform 20-30 min cardio on off days if seeking weight loss 2. Be sure to always warm up for best performance 3. pick an exercise that hits the prescirbed reps at or near muscle failure 4. Track your progress! - test results for end once a month 5. Focus on maintaining perfect form to learn the basics!

M/W/F

Beginner Pushup
10-20 reps

Rest 90 seconds

10-20 reps

Rest 90 seconds

10-20 reps

Rest 90 seconds

Beginner Pullup
6-15 reps

Rest 120 seconds

Rest 120 seconds

Rest 120 seconds

Beginner Dip
6-15 reps

Rest 90 seconds

6-15 reps

Rest 90 seconds

6-15 reps

Rest 90 seconds

Beginner Leg
10-20 reps

Rest 60 seconds

10-20 reps

Rest 60 seconds

5-10 reps

Rest 60 seconds

Ab Exercise

Rest 60 seconds

15-30 reps

Rest 60 seconds

Rest 60 seconds