PDB 40 Maintenance

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 5	Sets 10	Sets 5	Sets 10
Superset	Reps	Reps	Reps	Reps
Pull Ups	8	4	8	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 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

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Updated on March 12, 2022