# Doxa program 

This programme is specifically made to work on short heavy weight makes, made with progression to peak calisthenics moves in mind with developing muscle and not reducing weight 

## Day 1

Push-Up · Push-Up (Incline) · Knee Pike pushup · Dip · Plank

### Workout

- 4 × 10-12 Push-Up
- 3 × 10-15 Push-Up (Incline)
- 4 × 5-8 Knee Pike pushup
- 3 × 8-12 Dip - Bench
- 3 × 40-60s Plank


## Day 2

Squat · Split Squat (Bulgarian) · Glute Bridge · Calf Raise · Sit-Up · Side Plank

### Workout

- 4 × 20-25 Bodyweight Squat
- 3 × 8 Split Squat (Bulgarian)
- 3 × 12-15 Glute Bridge
- 4 × 20 Calf Raise
- 3 × 10-12 Sit-Up
- 6 × 30s Side Plank


## Day 4

Table rows · Backpack rows · Backpack curl · Hand gripper · Superman

### Workout

- 4 × 8-12 Table rows
- 3 × 12-15 Backpack rows
- 3 × 20-40 Backpack curl
- 4 × 15-20 Hand gripper
- 3 × 25-40s Superman


## Day 5

Push-Up · Squat · Mountain Climber · Neck Exercise (Side) · Neck Exercise (Front/Back)

### Workout

- 4 × 10 Push-Up
- 4 × 20 Bodyweight Squat
- 4 × 20s Mountain Climber
- 1 × 20-30s Neck Exercise (Side) - Isometric
- 1 × 20-30 Neck Exercise (Front/Back) - Isometric