FULL BODY WORKOUT(3 days/week)(INTENSITY-MODERATELY HIGH)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Full Body Workout Rest Full Body Workout Rest Rest Full Body Workout Rest
Push Hanging Knee Raises Push Hanging Knee Raises Hanging Knee Raises Push Hanging Knee Raises
Push Ups Leg Raises Push Ups Leg Raises Leg Raises Push Ups Leg Raises
Dips Plank Dips Plank Plank Dips Plank
Pike Push ups Decline Sit Ups Pike Push ups Decline Sit Ups Decline Sit Ups Pike Push ups Decline Sit Ups
Tricep Extention Tricep Extention Tricep Extention
Pull Pull Pull
Pull Ups Pull Ups Pull Ups
Chin Ups Chin Ups Chin Ups
Leg Leg Leg
Pistol Squat progression Pistol Squat progression Pistol Squat progression
Calf Raises Calf Raises Calf Raises

UPPER/LOWER BODY SPLIT WORKOUT(4 days/week)(INTENSITY-MODERATE)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Upper Body Lower Body Rest Upper Body Lower Body Rest Rest
Push Leg Hanging Knee Raises Push Leg Hanging Knee Raises Hanging Knee Raises
Push Ups Pistol Squat progression Leg Raises Push Ups Pistol Squat progression Leg Raises Leg Raises
Dips Calf Raises Plank Dips Calf Raises Plank Plank
Pike Push ups Deep Squats Decline Sit Ups Pike Push ups Deep Squats Decline Sit Ups Decline Sit Ups
Tricep Extention Lunges Tricep Extention Lunges
Pull Pull
Pull Ups Pull Ups
Chin Ups Chin Ups

PUSH PULL LEG SPLIT WORKOUT(6 days/week)(INTENSITY-LOW)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Push Pull Leg Push Pull Leg Rest
Push Pull Leg Push Pull Leg Core
Push Ups Pull Ups Pistol Squat progression Push Ups Pull Ups Pistol Squat progression Hanging Knee Raises
Dips Chin Ups Calf Raises Dips Chin Ups Calf Raises Leg Raises
Pike Push ups Pike Push ups Pike Push ups Pike Push ups Plank
Tricep Extention Tricep Extention Decline Sit Ups

PUSH PULL LEG SPLIT WORKOUT(3 days/week)(INTENSITY-HIGH)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Push Rest Pull Rest Leg Rest Rest
Push Hanging Knee Raises Pull Hanging Knee Raises Leg Hanging Knee Raises Hanging Knee Raises
Push Ups Leg Raises Pull Ups Leg Raises Pistol Squat progression Leg Raises Leg Raises
Dips Plank Chin Ups Plank Calf Raises Plank Plank
Pike Push ups Decline Sit Ups Australian Pull Ups Decline Sit Ups Deep Squats Decline Sit Ups Decline Sit Ups
Diamond Push Ups Bicep Curls Lunges
Tricep Extention