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Day 1 & 3 (Saturday, Wednesday)

Full Body

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Created by

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Workout Breakdown

Warmup

Stretching

1

Shoulder Warm-up - Resistance Band

1 set × 5-10 reps

2

Squat (Sky Reach)

1 set × 3-5 reps

3

Calf Stretch (Seated)

1 set × 3-5 reps

4

Hamstring Stretch (Supine)

1 set × 3-5 reps

5

Kneeling Hip Flexor Stretch

1 set × 3-5 reps

Pair 1

1

Pull-Up

1 set × 5-10 reps

2

Squat - Barbell

1 set × 5-10 reps

3

Pull-Up

1 set × 5-10 reps

4

Squat - Barbell

1 set × 5-10 reps

5

Pull-Up

1 set × 5-10 reps

6

Squat - Barbell

1 set × 5-10 reps

7

Pull-Up

1 set × 5-10 reps

8

Squat - Barbell

1 set × 5-10 reps

Pair 2

1

Bench Press - Barbell

1 set × 5-10 reps

2

Deadlift - Barbell

1 set × 3-5 reps

3

Bench Press - Barbell

1 set × 5-10 reps

4

Deadlift - Barbell

1 set × 3-5 reps

5

Bench Press - Barbell

1 set × 5-10 reps

6

Deadlift - Barbell

1 set × 3-5 reps

7

Bench Press - Barbell

1 set × 5-10 reps

Pair 3

1

Front Lever (Tuck)

1 set × 30-60s

2

Row - Other

1 set × 5-10 reps

3

Dip - Rings

1 set × 5-10 reps

4

Front Lever (Tuck)

1 set × 30-60s

5

Row - Other

1 set × 5-10 reps

6

Dip - Rings

1 set × 5-10 reps

7

Front Lever (Tuck)

1 set × 30-60s

8

Row - Other

1 set × 5-10 reps

9

Dip - Rings

1 set × 5-10 reps