Week 1

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 4Sets 10Sets 4
SupersetRepsRepsRepsReps
Pull Ups410410
Bench Dips10101010
Hip Bridge10101010

Week 2

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 6Sets 7Sets 6Sets 7
SupersetRepsRepsRepsReps
Pull Ups7676
Bench Dips10101010
Hip Bridge10101010

Week 3

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 9Sets 5Sets 9Sets 5
SupersetRepsRepsRepsReps
Pull Ups5959
Bench Dips10101010
Hip Bridge10101010

Week 4

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 6Sets 9Sets 6Sets 9
SupersetRepsRepsRepsReps
Pull Ups8585
Bench Dips10101010
Hip Bridge10101010

Week 5

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 6Sets 8Sets 6Sets 8
SupersetRepsRepsRepsReps
Pull Ups8686
Bench Dips10101010
Hip Bridge10101010

Week 6

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 5Sets 10Sets 5
SupersetRepsRepsRepsReps
Pull Ups510510
Bench Dips10101010
Hip Bridge10101010

Week 7

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 6Sets 10Sets 6
SupersetRepsRepsRepsReps
Pull Ups5959
Bench Dips10101010
Hip Bridge10101010

Week 8

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 6Sets 9Sets 6Sets 9
SupersetRepsRepsRepsReps
Pull Ups9696
Bench Dips10101010
Hip Bridge10101010

Week 9

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 7Sets 6Sets 7Sets 6
SupersetRepsRepsRepsReps
Pull Ups8989
Bench Dips10101010
Hip Bridge10101010

Week 10

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 8Sets 9Sets 8Sets 9
SupersetRepsRepsRepsReps
Pull Ups7676
Bench Dips10101010
Hip Bridge10101010

Week 11

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 6Sets 6Sets 6Sets 6
SupersetRepsRepsRepsReps
Pull Ups9999
Bench Dips10101010
Hip Bridge10101010

Week 12

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 6Sets 10Sets 6
SupersetRepsRepsRepsReps
Pull Ups610610
Bench Dips10101010
Hip Bridge10101010