PBS 50 – 100

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Week 1

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 5	Sets 2	Sets 1	Sets 2	Sets 5
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	10	30	50	30	10
Walking Burpee	10	30	50	30	10
Squat	10	30	50	30	10

Week 2

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 3	Sets 6	Sets 3	Sets 6	Sets 3
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 1	Sets 2	Sets 1	Sets 2	Sets 1
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	60	30	60	30	60
Walking Burpee	60	30	60	30	60
Squat	60	30	60	30	60

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	7	15		15	7
Walking Burpee	7	15		15	7
Squat	7	15		15	7

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	15	7	15	7	15
Walking Burpee	15	7	15	7	15
Squat	15	7	15	7	15

Week 6

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 2	Sets 1	Sets 2	Sets 1
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	70	35	70	35	70
Walking Burpee	70	35	70	35	70
Squat	70	35	70	35	70

Week 7

	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	8	20	8	20	8
Walking Burpee	8	20	8	20	8
Squat	8	20	8	20	8

Week 8

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 4	Sets 10	Sets 4	Sets 10	Sets 4
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	20	8	20	8	20
Walking Burpee	20	8	20	8	20
Squat	20	8	20	8	20

Week 9

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 2	Sets 1	Sets 2	Sets 1
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	80	45	90	45	80
Walking Burpee	80	45	90	45	80
Squat	80	45	90	45	80

Week 10

	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	10	20	90	20	10
Walking Burpee	10	20	90	20	10
Squat	10	20	90	20	10

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	20	10	20	10	20
Walking Burpee	20	10	20	10	20
Squat	20	10	20	10	20

Week 12

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 2	Sets 1	Sets 2	Sets 1
Superset	Reps	Reps	Reps	Reps	Reps
Pushup	100	50	100	50	100
Walking Burpee	100	50	100	50	100
Squat	100	50	100	50	100

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Updated on March 12, 2022