Week 1

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 1Sets 1Sets 1
SupersetRepsRepsRepsReps
Pull Ups1111
Bench Dips10101010
Hip Bridge10101010

Week 2

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 1Sets 1Sets 1
SupersetRepsRepsRepsReps
Pull Ups2121
Bench Dips10101010
Hip Bridge10101010

Week 3

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 2Sets 1Sets 2
SupersetRepsRepsRepsReps
Pull Ups3232
Bench Dips10101010
Hip Bridge10101010

Week 4

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 2Sets 1Sets 2
SupersetRepsRepsRepsReps
Pull Ups5353
Bench Dips10101010
Hip Bridge10101010

Week 5

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 4Sets 2Sets 4Sets 2
SupersetRepsRepsRepsReps
Pull Ups2525
Bench Dips10101010
Hip Bridge10101010

Week 6

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 5Sets 1Sets 5
SupersetRepsRepsRepsReps
Pull Ups102102
Bench Dips10101010
Hip Bridge10101010

Week 7

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 2Sets 4Sets 2Sets 4
SupersetRepsRepsRepsReps
Pull Ups6363
Bench Dips10101010
Hip Bridge10101010

Week 8

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 3Sets 7Sets 3Sets 7
SupersetRepsRepsRepsReps
Pull Ups4242
Bench Dips10101010
Hip Bridge10101010

Week 9

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 2Sets 3Sets 2Sets 3
SupersetRepsRepsRepsReps
Pull Ups7575
Bench Dips10101010
Hip Bridge10101010

Week 10

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 8Sets 6Sets 8Sets 6
SupersetRepsRepsRepsReps
Pull Ups2323
Bench Dips10101010
Hip Bridge10101010

Week 11

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 2Sets 3Sets 2Sets 3
SupersetRepsRepsRepsReps
Pull Ups9898
Bench Dips10101010
Hip Bridge10101010

Week 12

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 2Sets 4Sets 2Sets 4
SupersetRepsRepsRepsReps
Pull Ups105105
Bench Dips10101010
Hip Bridge10101010