PDB 20 – 40

Week 1

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 2	Sets 4	Sets 2	Sets 4
Superset	Reps	Reps	Reps	Reps
Pull Ups	10	5	10	5
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 2

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 3	Sets 5	Sets 3	Sets 5
Superset	Reps	Reps	Reps	Reps
Pull Ups	7	4	7	4
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 3

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 4	Sets 5	Sets 4	Sets 5
Superset	Reps	Reps	Reps	Reps
Pull Ups	6	5	6	5
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 4

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 8	Sets 4	Sets 8	Sets 4
Superset	Reps	Reps	Reps	Reps
Pull Ups	3	7	3	7
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 5

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 3	Sets 7	Sets 3	Sets 7
Superset	Reps	Reps	Reps	Reps
Pull Ups	9	4	9	4
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 6

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 10	Sets 3	Sets 10	Sets 3
Superset	Reps	Reps	Reps	Reps
Pull Ups	3	10	3	10
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 7

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 8	Sets 5	Sets 8	Sets 5
Superset	Reps	Reps	Reps	Reps
Pull Ups	4	6	4	6
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 8

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 4	Sets 8	Sets 4	Sets 8
Superset	Reps	Reps	Reps	Reps
Pull Ups	8	4	8	4
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 9

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 7	Sets 5	Sets 7	Sets 5
Superset	Reps	Reps	Reps	Reps
Pull Ups	5	7	5	7
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 10

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 5	Sets 9	Sets 5	Sets 9
Superset	Reps	Reps	Reps	Reps
Pull Ups	7	4	7	4
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 11

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 4	Sets 7	Sets 4	Sets 7
Superset	Reps	Reps	Reps	Reps
Pull Ups	9	5	9	5
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 12

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 4	Sets 10	Sets 4	Sets 10
Superset	Reps	Reps	Reps	Reps
Pull Ups	10	4	10	4
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

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Updated on March 12, 2022