PDB 60 – 80

Week 1

	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

Week 2

	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	10	10	10	10
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 7	Sets 9	Sets 7
Superset	Reps	Reps	Reps	Reps
Pull Ups	7	9	7	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 8	Sets 9	Sets 8	Sets 9
Superset	Reps	Reps	Reps	Reps
Pull Ups	8	7	8	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 8	Sets 8	Sets 8	Sets 8
Superset	Reps	Reps	Reps	Reps
Pull Ups	8	8	8	8
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 7	Sets 10	Sets 7
Superset	Reps	Reps	Reps	Reps
Pull Ups	7	10	7	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 7	Sets 7	Sets 7	Sets 7
Superset	Reps	Reps	Reps	Reps
Pull Ups	10	10	10	10
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 10	Sets 10	Sets 10	Sets 10
Superset	Reps	Reps	Reps	Reps
Pull Ups	7	7	7	7
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 10	Sets 9	Sets 10	Sets 9
Superset	Reps	Reps	Reps	Reps
Pull Ups	7	8	7	8
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 9	Sets 8	Sets 9	Sets 8
Superset	Reps	Reps	Reps	Reps
Pull Ups	8	9	8	9
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 8	Sets 8	Sets 8	Sets 8
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 8	Sets 10	Sets 8
Superset	Reps	Reps	Reps	Reps
Pull Ups	8	10	8	10
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

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Updated on March 12, 2022