PBS 25 – 50

Week 1

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 5	Sets 2	Sets 1	Sets 2	Sets 5
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	5	12	25	12	5
Walking Burpee	5	12	25	12	5
Squat	5	12	25	12	5

Week 2

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 3	Sets 6	Sets 3	Sets 6	Sets 3
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	10	5	10	5	10
Walking Burpee	10	5	10	5	10
Squat	10	5	10	5	10

Week 3

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 2	Sets 1	Sets 2	Sets 1
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	30	15	30	15	30
Walking Burpee	30	15	30	15	30
Squat	30	15	30	15	30

Week 4

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 5	Sets 2	Sets 1	Sets 2	Sets 5
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	7	15	35	15	7
Walking Burpee	7	15	35	15	7
Squat	7	15	35	15	7

Week 5

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 2	Sets 3	Sets 2	Sets 3	Sets 2
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	15	12	17	12	15
Walking Burpee	15	12	17	12	15
Squat	15	12	17	12	15

Week 6

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 2	Sets 1	Sets 2	Sets 1
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	35	17	35	17	35
Walking Burpee	35	17	35	17	35
Squat	35	17	35	17	35

Week 7

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 4	Sets 2	Sets 1	Sets 2	Sets 4
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	10	20	35	20	10
Walking Burpee	10	20	35	20	10
Squat	10	20	35	20	10

Week 8

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 4	Sets 5	Sets 4	Sets 5	Sets 4
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	10	8	10	8	10
Walking Burpee	10	8	10	8	10
Squat	10	8	10	8	10

Week 9

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 2	Sets 1	Sets 2	Sets 1
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	40	20	40	20	40
Walking Burpee	40	20	40	20	40
Squat	40	20	40	20	40

Week 10

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 5	Sets 2	Sets 1	Sets 2	Sets 5
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	8	20	45	20	8
Walking Burpee	8	20	45	20	8
Squat	8	20	45	20	8

Week 11

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 5	Sets 10	Sets 5	Sets 10	Sets 5
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	10	5	10	5	10
Walking Burpee	10	5	10	5	10
Squat	10	5	10	5	10

Week 12

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 2	Sets 1	Sets 2	Sets 1
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	50	25	50	25	50
Walking Burpee	50	25	50	25	50
Squat	50	25	50	25	50

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Updated on March 12, 2022