PDB 40 – 60

Week 1

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 10	Sets 4	Sets 10	Sets 4
Superset	Reps	Reps	Reps	Reps
Pull Ups	4	10	4	10
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 6	Sets 7	Sets 6	Sets 7
Superset	Reps	Reps	Reps	Reps
Pull Ups	7	6	7	6
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 9	Sets 5	Sets 9	Sets 5
Superset	Reps	Reps	Reps	Reps
Pull Ups	5	9	5	9
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 6	Sets 9	Sets 6	Sets 9
Superset	Reps	Reps	Reps	Reps
Pull Ups	8	5	8	5
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 6	Sets 8	Sets 6	Sets 8
Superset	Reps	Reps	Reps	Reps
Pull Ups	8	6	8	6
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 5	Sets 10	Sets 5
Superset	Reps	Reps	Reps	Reps
Pull Ups	5	10	5	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 10	Sets 6	Sets 10	Sets 6
Superset	Reps	Reps	Reps	Reps
Pull Ups	5	9	5	9
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 6	Sets 9	Sets 6	Sets 9
Superset	Reps	Reps	Reps	Reps
Pull Ups	9	6	9	6
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 6	Sets 7	Sets 6
Superset	Reps	Reps	Reps	Reps
Pull Ups	8	9	8	9
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 8	Sets 9	Sets 8	Sets 9
Superset	Reps	Reps	Reps	Reps
Pull Ups	7	6	7	6
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 6	Sets 6	Sets 6	Sets 6
Superset	Reps	Reps	Reps	Reps
Pull Ups	9	9	9	9
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 10	Sets 6	Sets 10	Sets 6
Superset	Reps	Reps	Reps	Reps
Pull Ups	6	10	6	10
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

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Updated on March 12, 2022