Date:

Workout No.

Pushups

Calf Work

Beginner
Standard

Intermediate
Standard

Progression
Standard

1 set 10
1 set 10
1 set 10
1 set 8
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5

2 sets 25
2 sets 20
2 sets 15
2 sets 12
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10

3 sets 50
3 sets 40
3 sets 30
2 sets 25
2 sets 20
2 sets 20
2 sets 20
2 sets 20
2 sets 20
2 sets 20
2 sets 20
2 sets 20
2 sets 20
2 sets 20
2 sets 20
2 sets 20
1 set 100

Date:

Warmup

Wall Pushups
Incline Pushups
Kneeling Pushups
Half Pushups
Full Pushups
Close Pushups
Uneven Pushups
1-Arm Wall Pushups
1-Arm Bookcase Pushups (42")
1-Arm Bar Pushups W (39")
1-Arm Bar Pushups H (35")
Half 1-Arm Desk Pushups (29")
1-Arm Desk Pushups (29")
1/2 Lever Pushups
1/2 One Arm Pushups
Lever Pushups
One Arm Pushups

1
2
3
4
5
6
7
7.2
7.3
7.5
7.6
7.7
7.8
7.9
8
9
10

Work Set

Beginner
Standard

Intermediate
Standard

2 x 20
4 x 40
2 x 30
4 x 30
2 x 30
4 x 30
2 x 15
4 x 30

Leg Lifts
Progression
Standard

4 x 100
4 x 90
4 x 80
4 x 70
4 x 60
4 x 50
4 x 45
4 x 50

Warmup

Double Leg Bent - Floor

Double Leg Straight - Floor
Single Leg Bent Calf Raises
Single Leg Straight - Floor
Double Leg Bent - Step
Double Leg Straight - Step
Single Leg Bent - Step
Single Leg Straight - Step

1
2
3
4
5
6
7
8

Challenge

Work Set

Challenge

Beginner
Standard

Intermediate
Standard

Progression
Standard

1 set 10
1 set 10
1 set 10
1 set 8
1 set 5
1 set 5
30 sec.
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5

2 sets 25
2 sets 20
2 sets 15
2 sets 12
2 sets 10
2 sets 10
45 sec.
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10

3 sets 40
3 sets 35
3 sets 30
3 sets 25
2 sets 20
2 sets 15
60 sec.
2 sets 15
2 sets 15
2 sets 15
2 sets 15
2 sets 15
2 sets 30

Warmup

Knee Tucks
1
Flat Knee Raises
2
Flat Bent Leg Raises
3
Flat Frog Raises
4
Flat Straight Leg Raises
5
Hanging Knee Raises
6
Standing 1-Leg Lift Hol 6.5
Flat Straight Overhead 6.7
Flat Straight Hip Raises6.9
Hanging Bent Leg Raises 7
Hanging Frog Raises
8
Partial Straight Leg Raises 9
Straight Leg Raises
10

Work Set

Challenge

Holds
L-Sit
Bridge
Twist

Workout No.

Pullups

Neck Work

Beginner
Standard

Intermediate
Standard

Progression
Standard

1 set 10
1 set 10
1 set 10
1 set 10
1 set 8
1 set 5
1 set 5
1 set 8
1 set 5
1 set 4
1 set 4
1 set 4
1 set 3
1 set 1

2 sets 20
2 sets 20
2 sets 20
2 sets 15
2 sets 11
2 sets 8
2 sets 8
2 sets 10
2 sets 7
2 sets 6
2 sets 6
2 sets 6
2 sets 5
2 sets 3

3 sets 40
3 sets 30
3 sets 30
3 sets 20
2 sets 15
2 sets 10
2 sets 10
3 sets 15
2 sets 9
2 sets 8
2 sets 10
2 sets 8
2 sets 7
4 sets 6

Warmup

Door Pulls
45 Ring Pulls
Horizontal Pulls
Jackknife Pulls
Half Pullups
Full Pullups
Close Pullups
45 One-Arm Ring Pulls
Uneven Pullups
Archer Pullups (Distance/Depth)
30 One-Arm Ring Pulls
1/2 One Arm Pullups
Assisted One Arm Pullups
One Arm Pullups

1
1.5
2
3
4
5
6
6.5
7
7.5
7.7
8
9
10

Beginner
Standard

Intermediate
Standard

Squats
Progression
Standard

Warmup

Prelim Wrestlers Bridge

Full Wrestlers Bridge
Prelim Front Bridge
Full Front Bridge
Side Variations ( L , R )

1 x 20
1 x 20
1 x 20
1 x 20
1 x 20

A
B
C
D
E

Work Set

Work Set

Challenge

Challenge

Beginner
Standard

Intermediate
Standard

Progression
Standard

1 set 10
1 set 10
1 set 10
1 set 8
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5

2 sets 25
2 sets 20
2 sets 15
2 sets 35
2 sets 10
2 sets 10
2 sets 10
2 sets 8
2 sets 10
2 sets 10
2 sets 10
2 sets 10

3 sets 50
3 sets 40
3 sets 30
2 sets 50
2 sets 30
2 sets 20
2 sets 20
2 sets 10
2 sets 20
2 sets 20
2 sets 20
2 sets 50

Warmup

Shoulderstand Squats
Jacknife Squats
Supported Squats
Half Squats
Full Squats
Close Squats
2 Chair / Bulgarian Squ
Squated Pistols
Uneven Squats
1/2 One-Leg Squats
Assisted One Leg Squats
One-Leg Squats

1
2
3
4
5
6
6.5
6.7
7
8
9
10

Work Set

Challenge

Squatted Leg Extensions

Date:

Workout No.

Handstands

Grip Work

Beginner
Standard

Intermediate
Standard

Progression
Standard

30 sec.
10 sec.
30 sec.
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 4
1 set 3
1 set 1

60 sec.
30 sec.
60 sec.
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 9
2 sets 8
2 sets 6
2 sets 4
2 sets 2

120 sec.
60 sec.
120 sec.
2 sets 20
2 sets 20
2 sets 15
2 sets 15
2 sets 12
2 sets 10
2 sets 8
2 sets 6
1 set 5

Warmup

Wall Headstands
Crow Stands
Wall Handstands
V-Pushups
Half Handstand Pushups
3/4 Handstand Pushups
Handstand Pushups
Close Handstand Pushups
Uneven Handstand Pushups
1/2 One-Arm HS Pushups
Lever Handstand Pushups
One-Arm HS Pushups

1
2
3
3.5
4
4.5
5
6
7
8
9
10

Work Set

Challenge

Bridges

Beginner
Standard

Progression
Standard

1 x 10 s.
1 x 10 s.
1 x 10 s.
1 x 10 s.
1 x 10 s.
1 x 10 s.
1 x 10 s.
1 x 10 s.

4 x 30 s.
4 x 60 s.
3 x 60 s.
3 x 60 s.
3 x 60 s.
3 x 60 s.
2 x 60 s.
5 min.

Finger Tip Pushups

Warmup

Horizontal Hang
Bar Hang
Uneven Hang
One Arm Bar Hang
Towel Hang
Twin Towel Hang
Uneven Towel Hang
One Arm Towel Hang

1
2
3
4
5
6
7
8

Work Set

Challenge

Beginner
Standard

1 set 10
1 set 10
1 set 8
1 set 8
1 set 8
1 set 6
1 set 6
1 set 3
1 set 1
1 set 3
1 set 2
1 set 1
1 set 1

Intermediate
Standard

Progression
Standard

2 sets 25 3 sets 50
2 sets 20 3 sets 40
2 sets 15 3 sets 30
2 sets 15 2 sets 25
2 sets 15 2 sets 20
1sets 8
1 sets 10
2 sets 10 2 sets 15
2 sets 6 2 sets 10
2 sets 3 2 sets 10
2 sets 6
2 sets 10
2 sets 4
2 sets 8
2 sets 3
2 sets 6
2 sets 3 2 sets 10-30

Warmup

Short Bridges
Straight Bridges
Angled Bridges
Head Bridges
Half Bridges
Wall Holds
Full Bridges
Half-Walkdown Bridges
One Leg, One Arm Lifts
Walkdown Bridges
Walkup Bridges
Closing Bridges
Stand-to-Stand Bridges

1
2
3
4
5
5.5
6
6.5
6.7
7
8
9
10

Work Set

Challenge

Date:

Workout No.

Pushups

Calf Work

Beginner
Standard

Intermediate
Standard

Progression
Standard

1 set 10
1 set 10
1 set 10
1 set 8
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5

2 sets 25
2 sets 20
2 sets 15
2 sets 12
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10

3 sets 50
3 sets 40
3 sets 30
2 sets 25
2 sets 20
2 sets 20
2 sets 20
2 sets 20
2 sets 20
2 sets 20
2 sets 20
2 sets 20
2 sets 20
2 sets 20
2 sets 20
2 sets 20
1 set 100

Date:

Warmup

Wall Pushups
Incline Pushups
Kneeling Pushups
Half Pushups
Full Pushups
Close Pushups
Uneven Pushups
1-Arm Wall Pushups
1-Arm Bookcase Pushups (42")
1-Arm Bar Pushups W (39")
1-Arm Bar Pushups H (35")
Half 1-Arm Desk Pushups (29")
1-Arm Desk Pushups (29")
1/2 Lever Pushups
1/2 One Arm Pushups
Lever Pushups
One Arm Pushups

1
2
3
4
5
6
7
7.2
7.3
7.5
7.6
7.7
7.8
7.9
8
9
10

Work Set

Beginner
Standard

Intermediate
Standard

2 x 20
4 x 40
2 x 30
4 x 30
2 x 30
4 x 30
2 x 15
4 x 30

Leg Lifts
Progression
Standard

4 x 100
4 x 90
4 x 80
4 x 70
4 x 60
4 x 50
4 x 45
4 x 50

Warmup

Double Leg Bent - Floor

Double Leg Straight - Floor
Single Leg Bent Calf Raises
Single Leg Straight - Floor
Double Leg Bent - Step
Double Leg Straight - Step
Single Leg Bent - Step
Single Leg Straight - Step

1
2
3
4
5
6
7
8

Challenge

Work Set

Challenge

Beginner
Standard

Intermediate
Standard

Progression
Standard

1 set 10
1 set 10
1 set 10
1 set 8
1 set 5
1 set 5
30 sec.
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5

2 sets 25
2 sets 20
2 sets 15
2 sets 12
2 sets 10
2 sets 10
45 sec.
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 10

3 sets 40
3 sets 35
3 sets 30
3 sets 25
2 sets 20
2 sets 15
60 sec.
2 sets 15
2 sets 15
2 sets 15
2 sets 15
2 sets 15
2 sets 30

Warmup

Knee Tucks
1
Flat Knee Raises
2
Flat Bent Leg Raises
3
Flat Frog Raises
4
Flat Straight Leg Raises
5
Hanging Knee Raises
6
Standing 1-Leg Lift Hol 6.5
Flat Straight Overhead 6.7
Flat Straight Hip Raises6.9
Hanging Bent Leg Raises 7
Hanging Frog Raises
8
Partial Straight Leg Raises 9
Straight Leg Raises
10

Work Set

Challenge

Holds
L-Sit
Bridge
Twist

Workout No.

Pullups

Neck Work

Beginner
Standard

Intermediate
Standard

Progression
Standard

1 set 10
1 set 10
1 set 10
1 set 10
1 set 8
1 set 5
1 set 5
1 set 8
1 set 5
1 set 4
1 set 4
1 set 4
1 set 3
1 set 1

2 sets 20
2 sets 20
2 sets 20
2 sets 15
2 sets 11
2 sets 8
2 sets 8
2 sets 10
2 sets 7
2 sets 6
2 sets 6
2 sets 6
2 sets 5
2 sets 3

3 sets 40
3 sets 30
3 sets 30
3 sets 20
2 sets 15
2 sets 10
2 sets 10
3 sets 15
2 sets 9
2 sets 8
2 sets 10
2 sets 8
2 sets 7
4 sets 6

Warmup

Door Pulls
45 Ring Pulls
Horizontal Pulls
Jackknife Pulls
Half Pullups
Full Pullups
Close Pullups
45 One-Arm Ring Pulls
Uneven Pullups
Archer Pullups (Distance/Depth)
30 One-Arm Ring Pulls
1/2 One Arm Pullups
Assisted One Arm Pullups
One Arm Pullups

1
1.5
2
3
4
5
6
6.5
7
7.5
7.7
8
9
10

Beginner
Standard

Intermediate
Standard

Squats
Progression
Standard

Warmup

Prelim Wrestlers Bridge

Full Wrestlers Bridge
Prelim Front Bridge
Full Front Bridge
Side Variations ( L , R )

1 x 20
1 x 20
1 x 20
1 x 20
1 x 20

A
B
C
D
E

Work Set

Work Set

Challenge

Challenge

Beginner
Standard

Intermediate
Standard

Progression
Standard

1 set 10
1 set 10
1 set 10
1 set 8
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5

2 sets 25
2 sets 20
2 sets 15
2 sets 35
2 sets 10
2 sets 10
2 sets 10
2 sets 8
2 sets 10
2 sets 10
2 sets 10
2 sets 10

3 sets 50
3 sets 40
3 sets 30
2 sets 50
2 sets 30
2 sets 20
2 sets 20
2 sets 10
2 sets 20
2 sets 20
2 sets 20
2 sets 50

Warmup

Shoulderstand Squats
Jacknife Squats
Supported Squats
Half Squats
Full Squats
Close Squats
2 Chair / Bulgarian Squ
Squated Pistols
Uneven Squats
1/2 One-Leg Squats
Assisted One Leg Squats
One-Leg Squats

1
2
3
4
5
6
6.5
6.7
7
8
9
10

Work Set

Challenge

Squatted Leg Extensions

Date:

Workout No.

Handstands

Grip Work

Beginner
Standard

Intermediate
Standard

Progression
Standard

30 sec.
10 sec.
30 sec.
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 5
1 set 4
1 set 3
1 set 1

60 sec.
30 sec.
60 sec.
2 sets 10
2 sets 10
2 sets 10
2 sets 10
2 sets 9
2 sets 8
2 sets 6
2 sets 4
2 sets 2

120 sec.
60 sec.
120 sec.
2 sets 20
2 sets 20
2 sets 15
2 sets 15
2 sets 12
2 sets 10
2 sets 8
2 sets 6
1 set 5

Warmup

Wall Headstands
Crow Stands
Wall Handstands
V-Pushups
Half Handstand Pushups
3/4 Handstand Pushups
Handstand Pushups
Close Handstand Pushups
Uneven Handstand Pushups
1/2 One-Arm HS Pushups
Lever Handstand Pushups
One-Arm HS Pushups

1
2
3
3.5
4
4.5
5
6
7
8
9
10

Work Set

Challenge

Bridges

Beginner
Standard

Progression
Standard

1 x 10 s.
1 x 10 s.
1 x 10 s.
1 x 10 s.
1 x 10 s.
1 x 10 s.
1 x 10 s.
1 x 10 s.

4 x 30 s.
4 x 60 s.
3 x 60 s.
3 x 60 s.
3 x 60 s.
3 x 60 s.
2 x 60 s.
5 min.

Finger Tip Pushups

Warmup

Horizontal Hang
Bar Hang
Uneven Hang
One Arm Bar Hang
Towel Hang
Twin Towel Hang
Uneven Towel Hang
One Arm Towel Hang

1
2
3
4
5
6
7
8

Work Set

Challenge

Beginner
Standard

1 set 10
1 set 10
1 set 8
1 set 8
1 set 8
1 set 6
1 set 6
1 set 3
1 set 1
1 set 3
1 set 2
1 set 1
1 set 1

Intermediate
Standard

Progression
Standard

2 sets 25 3 sets 50
2 sets 20 3 sets 40
2 sets 15 3 sets 30
2 sets 15 2 sets 25
2 sets 15 2 sets 20
1sets 8
1 sets 10
2 sets 10 2 sets 15
2 sets 6 2 sets 10
2 sets 3 2 sets 10
2 sets 6
2 sets 10
2 sets 4
2 sets 8
2 sets 3
2 sets 6
2 sets 3 2 sets 10-30

Warmup

Short Bridges
Straight Bridges
Angled Bridges
Head Bridges
Half Bridges
Wall Holds
Full Bridges
Half-Walkdown Bridges
One Leg, One Arm Lifts
Walkdown Bridges
Walkup Bridges
Closing Bridges
Stand-to-Stand Bridges

1
2
3
4
5
5.5
6
6.5
6.7
7
8
9
10

Work Set

Challenge

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