PDB 80 Maintenance

Week 1

	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	8	8	8	8
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 8	Sets 8	Sets 8	Sets 8
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 10	Sets 7	Sets 10	Sets 7
Superset	Reps	Reps	Reps	Reps
Pull Ups	8	12	8	12
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

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Updated on March 12, 2022