PDB 80 – 100

Week 1

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

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Updated on March 12, 2022