Week 1

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

Week 2

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 3Sets 5Sets 3Sets 5
SupersetRepsRepsRepsReps
Pull Ups7474
Bench Dips10101010
Hip Bridge10101010

Week 3

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 4Sets 5Sets 4Sets 5
SupersetRepsRepsRepsReps
Pull Ups6565
Bench Dips10101010
Hip Bridge10101010

Week 4

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 8Sets 4Sets 8Sets 4
SupersetRepsRepsRepsReps
Pull Ups3737
Bench Dips10101010
Hip Bridge10101010

Week 5

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 3Sets 7Sets 3Sets 7
SupersetRepsRepsRepsReps
Pull Ups9494
Bench Dips10101010
Hip Bridge10101010

Week 6

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 3Sets 10Sets 3
SupersetRepsRepsRepsReps
Pull Ups310310
Bench Dips10101010
Hip Bridge10101010

Week 7

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 8Sets 5Sets 8Sets 5
SupersetRepsRepsRepsReps
Pull Ups4646
Bench Dips10101010
Hip Bridge10101010

Week 8

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 4Sets 8Sets 4Sets 8
SupersetRepsRepsRepsReps
Pull Ups8484
Bench Dips10101010
Hip Bridge10101010

Week 9

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 7Sets 5Sets 7Sets 5
SupersetRepsRepsRepsReps
Pull Ups5757
Bench Dips10101010
Hip Bridge10101010

Week 10

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 5Sets 9Sets 5Sets 9
SupersetRepsRepsRepsReps
Pull Ups7474
Bench Dips10101010
Hip Bridge10101010

Week 11

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 4Sets 7Sets 4Sets 7
SupersetRepsRepsRepsReps
Pull Ups9595
Bench Dips10101010
Hip Bridge10101010

Week 12

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 4Sets 10Sets 4Sets 10
SupersetRepsRepsRepsReps
Pull Ups104104
Bench Dips10101010
Hip Bridge10101010