PBS 200 – 300

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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 2	Sets 4	Sets 10
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	20	50	100	50	20
Walking Burpee	20	50	100	50	20
Squat	20	50	100	50	20

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

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

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	25	40	100	40	25
Walking Burpee	25	40	100	40	25
Squat	25	40	100	40	25

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	40	25	40	25	40
Walking Burpee	40	25	40	25	40
Squat	40	25	40	25	40

Week 6

	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	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 2	Sets 5	Sets 10
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	25	50	100	50	25
Walking Burpee	25	50	100	50	25
Squat	25	50	100	50	25

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	50	25	50	25	50
Walking Burpee	50	25	50	25	50
Squat	50	25	50	25	50

Week 9

	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	60	100	60	100
Walking Burpee	100	60	100	60	100
Squat	100	60	100	60	100

Week 10

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 15	Sets 5	Sets 3	Sets 5	Sets 15
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	20	60	100	60	20
Walking Burpee	20	60	100	60	20
Squat	20	60	100	60	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	60	30	60	v	60
Walking Burpee	60	30	60	30	60
Squat	60	30	60	30	60

Week 12

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 3	Sets 5	Sets 3	Sets 5	Sets 3
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	100	60	100	60	100
Walking Burpee	100	60	100	60	100
Squat	100	60	100	60	100

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Updated on March 12, 2022