PBS 100 – 200

Week 1

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 10	Sets 4	Sets 1	Sets 4	Sets 10
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	10	25	100	25	10
Walking Burpee	10	25	100	25	10
Squat	10	25	100	25	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	Sets 5
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	20	10	20	10	20
Walking Burpee	20	10	20	10	20
Squat	20	10	20	10	20

Week 3

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 2	Sets 2	Sets 2	Sets 2	Sets 2
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	50	50	50	50	50
Walking Burpee	50	50	50	50	50
Squat	50	50	50	50	50

Week 4

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 10	Sets 5	Sets 2	Sets 5	Sets 10
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	15	30	75	30	15
Walking Burpee	15	30	75	30	15
Squat	15	30	75	30	15

Week 5

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 5	Sets 10	Sets 5	Sets 10	Sets 5
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	30	15	30	15	30
Walking Burpee	30	15	30	15	30
Squat	30	15	30	15	30

Week 6

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 1	Sets 1	Sets 1	Sets 1
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	100	100	100	100	100
Walking Burpee	100	100	100	100	100
Squat	100	100	100	100	100

Week 7

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 10	Sets 5	Sets 1	Sets 5	Sets 10
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	15	30	100	30	15
Walking Burpee	15	30	100	30	15
Squat	15	30	100	30	15

Week 8

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 5	Sets 10	Sets 5	Sets 10	Sets 5
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	30	15	30	15	30
Walking Burpee	30	15	30	15	30
Squat	30	15	30	15	30

Week 9

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 1	Sets 1	Sets 1	Sets 1
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	100	100	100	100	100
Walking Burpee	100	100	100	100	100
Squat	100	100	100	100	100

Week 10

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 10	Sets 5	Sets 2	Sets 5	Sets 10
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	20	40	100	40	20
Walking Burpee	20	40	100	40	20
Squat	20	40	100	40	20

Week 11

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 5	Sets 10	Sets 5	Sets 10	Sets 5
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	40	20	40	20	40
Walking Burpee	40	20	40	20	40
Squat	40	20	40	20	40

Week 12

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 2	Sets 4	Sets 2	Sets 4	Sets 2
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	100	40	100	40	100
Walking Burpee	100	40	100	40	100
Squat	100	40	100	40	100

Still stuck? How can we help?

Updated on March 12, 2022