PBS 100 – 200

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Week 1

	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	10	25	100	25	10
Walking Burpee	10	25	100	25	10
Squat	10	25	100	25	10

Week 2

	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 3

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

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	15	30	75	30	15
Walking Burpee	15	30	75	30	15
Squat	15	30	75	30	15

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	30	15	30	15	30
Walking Burpee	30	15	30	15	30
Squat	30	15	30	15	30

Week 6

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 1	Sets 1	Sets 1	Sets 1
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	100	100	100	100	100
Walking Burpee	100	100	100	100	100
Squat	100	100	100	100	100

Week 7

	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	15	30	100	30	15
Walking Burpee	15	30	100	30	15
Squat	15	30	100	30	15

Week 8

	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	30	15	30	15	30
Walking Burpee	30	15	30	15	30
Squat	30	15	30	15	30

Week 9

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 1	Sets 1	Sets 1	Sets 1
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	100	100	100	100	100
Walking Burpee	100	100	100	100	100
Squat	100	100	100	100	100

Week 10

	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	20	40	100	40	20
Walking Burpee	20	40	100	40	20
Squat	20	40	100	40	20

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	40	20	40	20	40
Walking Burpee	40	20	40	20	40
Squat	40	20	40	20	40

Week 12

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 2	Sets 4	Sets 2	Sets 4	Sets 2
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	100	40	100	40	100
Walking Burpee	100	40	100	40	100
Squat	100	40	100	40	100

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Updated on March 12, 2022