PDB 1 – 20

Week 1

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 1	Sets 1	Sets 1
Superset	Reps	Reps	Reps	Reps
Pull Ups	1	1	1	1
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 1	Sets 1	Sets 1	Sets 1
Superset	Reps	Reps	Reps	Reps
Pull Ups	2	1	2	1
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 1	Sets 2	Sets 1	Sets 2
Superset	Reps	Reps	Reps	Reps
Pull Ups	3	2	3	2
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 4

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 2	Sets 1	Sets 2
Superset	Reps	Reps	Reps	Reps
Pull Ups	5	3	5	3
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 5

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 4	Sets 2	Sets 4	Sets 2
Superset	Reps	Reps	Reps	Reps
Pull Ups	2	5	2	5
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 6

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 5	Sets 1	Sets 5
Superset	Reps	Reps	Reps	Reps
Pull Ups	10	2	10	2
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 7

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 2	Sets 4	Sets 2	Sets 4
Superset	Reps	Reps	Reps	Reps
Pull Ups	6	3	6	3
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 8

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 3	Sets 7	Sets 3	Sets 7
Superset	Reps	Reps	Reps	Reps
Pull Ups	4	2	4	2
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 9

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 2	Sets 3	Sets 2	Sets 3
Superset	Reps	Reps	Reps	Reps
Pull Ups	7	5	7	5
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 10

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 8	Sets 6	Sets 8	Sets 6
Superset	Reps	Reps	Reps	Reps
Pull Ups	2	3	2	3
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 11

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 2	Sets 3	Sets 2	Sets 3
Superset	Reps	Reps	Reps	Reps
Pull Ups	9	8	9	8
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

Week 12

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 2	Sets 4	Sets 2	Sets 4
Superset	Reps	Reps	Reps	Reps
Pull Ups	10	5	10	5
Bench Dips	10	10	10	10
Hip Bridge	10	10	10	10

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Updated on March 12, 2022