Focus: Classic strength training. Complete all sets of one exercise before moving to the next.
Exercises: Push-Up [21], Short-Lever Inverted Curl [3], Triceps Extension [1], Renegade Row (Bodyweight) [11], Chest Dip [34] (for advanced) / Three-Point Bench Dip [9] (for beginner/medium), Pull-Up [94] (for advanced) / Modified Inverted Row [100] (for beginner/medium)
BEGINNER
(Approx. 40-50 min)
Warm-up: 5 min light cardio.
Workout:
- Push-Up [21]: 3 sets of 10-12 reps, 60s rest.
- Modified Inverted Row [100]: 3 sets of 10-12 reps, 60s rest.
- Triceps Extension [1]: 3 sets of 15 reps, 45s rest.
- Renegade Row (Bodyweight) [11]: 3 sets of 10-12 reps (each side), 60s rest.
- Three-Point Bench Dip [9]: 3 sets of 8-10 reps, 60s rest.
Cool-down: 5 min stretching.


MEDIUM
Medium (Approx. 50-60 min)
Warm-up: 5-7 min dynamic warm-up.
Workout:
- Push-Up [21]: 4 sets of 12-15 reps, 45s rest.
- Modified Inverted Row [100] (feet slightly elevated): 4 sets of 12-15 reps, 45s rest.
- Triceps Extension [1]: 4 sets of 20 reps, 30s rest.
- Renegade Row (Bodyweight) [11]: 4 sets of 12-15 reps (each side), 45s rest.
- Three-Point Bench Dip [9]: 4 sets of 10-12 reps, 45s rest.
Cool-down: 7-10 min stretching.
ADVANCED
(Approx. 55-60 min)
Warm-up: 7-10 min dynamic warm-up.
Workout: Perform 5 Rounds for Time (no rest between exercises, 30-45 seconds rest between rounds).
- Feet-Elevated Push-Up [26]: 5 sets of 10-12 reps, 60s rest.
- Pull-Up [94]: 5 sets of 6-8 reps (or max reps), 90s rest.
- Diamond Triceps Push-Up [7]: 4 sets of 10-12 reps, 45s rest.
- One-Arm Inverted Row [105] (Self-assisted or partial range): 4 sets of 5-8 reps (each side), 60s rest.
- Chest Dip [34]: 4 sets of 8-10 reps (or max reps), 60s rest.
- Biceps Chin-Up [5]: 3 sets of 5-8 reps (or max reps), 90s rest.
Cool-down: 10 min stretching.

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