PBS 50 – 100

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	10	30	50	30	10
Walking Burpee	10	30	50	30	10
Squat	10	30	50	30	10

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	20	10	20	10	20
Walking Burpee	20	10	20	10	20
Squat	20	10	20	10	20

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	60	30	60	30	60
Walking Burpee	60	30	60	30	60
Squat	60	30	60	30	60

Week 4

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 10	Sets 5	Sets 2	Sets 5	Sets 10
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	7	15		15	7
Walking Burpee	7	15		15	7
Squat	7	15		15	7

Week 5

	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	15	7	15	7	15
Walking Burpee	15	7	15	7	15
Squat	15	7	15	7	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	70	35	70	35	70
Walking Burpee	70	35	70	35	70
Squat	70	35	70	35	70

Week 7

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 10	Sets 4	Sets 1	Sets 4	Sets 10
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	8	20	8	20	8
Walking Burpee	8	20	8	20	8
Squat	8	20	8	20	8

Week 8

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 4	Sets 10	Sets 4	Sets 10	Sets 4
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	20	8	20	8	20
Walking Burpee	20	8	20	8	20
Squat	20	8	20	8	20

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	80	45	90	45	80
Walking Burpee	80	45	90	45	80
Squat	80	45	90	45	80

Week 10

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 10	Sets 5	Sets 1	Sets 5	Sets 10
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	10	20	90	20	10
Walking Burpee	10	20	90	20	10
Squat	10	20	90	20	10

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	20	10	20	10	20
Walking Burpee	20	10	20	10	20
Squat	20	10	20	10	20

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	100	50	100	50	100
Walking Burpee	100	50	100	50	100
Squat	100	50	100	50	100

Still stuck? How can we help?

Updated on March 12, 2022