PDB 100 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	10	10	10	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 8	Sets 10	Sets 8	Sets 10
Superset	Reps	Reps	Reps	Reps
Pull Ups	12	10	12	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 8	Sets 10	Sets 8
Superset	Reps	Reps	Reps	Reps
Pull Ups	10	12	10	12
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

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Updated on March 12, 2022