Day 1: Test Day 3 Day 5

Date:
Pushup 2/3/2/2/Max (3) 3/4/2/3/Max (4)
Squats 3/4/3/3/Max (5) 5/5/3/5/Max (5)
Dips 3/4/3/3/Max (4) 4/5/3/4/Max (5)
Situps 3/4/3/3/Max (5) 5/6/3/5/Max (6)
Day 9 Day 11
Date:
Pushup 4/6/4/4/Max (6) 5/6/4/4/Max (7)
Squats 6/8/5/5/Max (8) 6/8/5/5/Max (10)
Dips 5/8/5/5/Max (8) 6/8/5/5/Max (9)
Situps 6/9/6/6/Max (9) 7/9/6/6/Max (11)

Day 1: Test Do a set with max reps, fill Max (#)

Source: http://www.onefiftydips.com/ http://www.twohundredsquats.com/
http://www.hundredpushups.com/
http://www.twohundredsitups.com/
Day 7

4/5/4/4/Max (5)
5/6/5/5/Max (7)
5/6/5/5/Max (6)
6/7/6/6/Max (8)
Day 13

5/7/5/5/Max (8)
7/11/7/7/Max (11)
6/9/6/6/Max (10)
8/12/8/8/Max (12)

Do a minimum of (#) reps

Push-ups Day 3 Day 5 Day 7
0-5 2/3/2/2/Max (3) 3/4/2/3/Max (4) 4/5/4/4/Max (5)
6 - 10 6/6/4/4/Max (5) 6/8/6/6/Max (7) 8/10/7/7/Max (10)
11- 15 10/12/7/7/Max (9) 10/12/8/8/Max (12) 11/15/9/9/Max (13)
16 - 20 10/12/7/7/Max (9) 10/12/8/8/Max (12) 11/13/9/9/Max (13)
21 - 25 (17) 14/19/14/14/Max (19) 16/21/15/15/Max (21)
26 - 30 (20) 20/25/15/15/Max (25) 22/30/20/20/Max (28
31 - 35 (20) (25) (30)
36 - 40 (35) (40) (45)
41 - 45 (40) (45) (50)
46 - 50 (40) x (44) x (50)
51 - 60 (50) x (53) x (55)
>60 (55) x (58) x (60)
Day 9 Day 11 Day 13
4/6/4/4/Max (6) 5/6/4/4/Max (7) 5/7/5/5/Max (8)
9/11/8/8/Max (11) 10/12/9/9/Max (13) 12/13/10/10/Max (15)
(15) 14/16/12/12/Max (17) 16/17/14/14/Max (20)
(16) 14/16/12/12/Max (18) 16/18/13/13/Max (20)
(25) 20/25/20/20/Max (28) 23/28/23/23/Max (33)
(32) 25/29/25/25/Max (28) 29/33/29/29/Max (40)
(35) (40) (45)
(40) (45) (50)
(40) x (44) x (50)
(50) x (53) x (55)
(55) x (58) x (60)
(60) x (65) x (65)
Squats Day 3 Day 5 Day 7
<10 3/4/3/3/Max (5) 5/5/3/5/Max (5) 5/6/5/5/Max (7)
11 - 20 8/8/5/5/Max (7) 8/11/8/8/Max (9) 11/13/10/10/Max (13)
21 - 25 13/16/8/8/Max (13) 11/13/10/10/Max (13) 15/20/13/13/Max (18)
26 - 30 (13) 13/16/11/11/Max (16) 15/18/13/13/Max (18)
31 - 40 (22) 19/25/19/19/Max (25) 22/29/20/21/Max (29)
41 - 45 (27) 27/34/21/21/Max (34) 30/38/27/27/Max (34)
46 - 50 (27) (34) (40)
51 - 60 (47) (54) (60)
61 - 70 (54) (60) (67
71 - 90 (54) x (59) (67)
91 - 110 (67) x (72) (81)
>110 (76) x (81) (100)
Day 9 Day 11 Day 13
6/8/5/5/Max (8) 6/8/5/5/Max (10) 7/11/7/7/Max (11)
(15) 13/16/13/13/Max (18) 16/18/13/13/Max (21)
(20) 19/22/16/16/Max (23) 22/22/19/19/Max (27)
(22) 19/22/16/16/Max (24) 22/24/18/18/Max (27)
(34) 27/34/27/27/Max (38) 31/38/31/31/Max (45)
(43) 34/40/34/34/Max (49) 40/45/40/40/Max (54)
(47) (54) 23/23/27/27/23/23/27/Max (60)
(54) (60) 27/27/32/32/27/27/36/Max (67)
(54) (59) (67)
(67) (72) (81)
(76) (81) (100)
(85) (85) (110
Dips Day 1 Day 2 Day 3
<7 3/4/3/3/Max (4) 4/5/3/4/Max (5) 5/6/5/5/Max (6)
7 - 13 6/6/5/5/Max (6) 8/10/8/8/Max (9) 10/13/9/9/Max (13)
14 - 20 13/15/9/9/Max (12) 13/15/10/10/Max (15) 14/19/12/12/Max (16)
21 - 26 13/15/9/9//Max (12) 13/15/10/10/Max (15) 14/17/11/11/Max (17)
27 - 32 15/22/17/17/Max (22) 18/24/18/18/Max (24) 21/27/19/19/Max (27)
33 - 39 18/23/18/18/Max (26) 26/32/19/19/Max (32) 28/39/26/26/Max (36)
40 - 45 22/24/19/19/Max (26) (32) (39)
46 - 52 36/45/32/28/Max (45) (52) (58)
53 - 59 36/45/32/28/Max (45) (52) (58)
60 - 65 46/52/39/31/Max (52) (58) (65)
66 - 78 47/60/30/32/Max (65) (69) (70)
>79 55/65/45/39/Max (70) (75) (80)
Day 5 Day 7 Day 9
5/8/5/5/Max (8) 6/8/5/5/Max (9) 6/9/6/6/Max (10)
12/14/10/10/Max (14) 13/15/12/12/Max (15) 15/15/13/13/Max (18)
(18) 16/20/15/15/Max (20) 20/21/16/16/Max (25)
15/18/14/13/Max (20) 18/20/15/15/Max (23) 20/23/21/21/Max (27)
23/28/20/20/Max (32) 26/32/26/26/Max (36) 30/36/30/30/Max (42)
27/32/27/27/Max (40) 32//37/32/32/Max (46) 37/42/37/37/Max (52)
32/39/26/19/Max (45) (52) (58)
46/52/39/31/Max (52) (58) (65)
32/39/26/19/Max (52) (57) (65)
47/60/30/32/Max (65) (69) (70)
55/65/45/39/Max (70) (75) (80)
56/70/45/45/Max (75) (80) (85)
Sit-ups Day 3 Day 5 Day 7
< 10 3/4/3/3/Max (5) 5/6/3/5/Max (6) 6/7/6/6/Max (8)
10 - 20 9/9/6/6/Max (8) 9/12/9/9/Max (10) 12/15/11/11/Max (15)
21 - 25 (14) 15/18/15/15/Max (14) 17/22/14/14/Max (20)
25 - 30 (14) 15/18/12/12/Max (18) 17/20/14/14/Max (20)
31 - 40 (25) 21/28/21/21/Max (28) 24/32/23/23/Max (32)
41 - 45 (30 30/38/23/23/Max (38) 33/42/30/30/Max (45)
46 - 50 (30) (38) (45)
51 - 60 (52) (60) (67)
61 - 75 (60) (70) (75)
75 - 90 (60) x (65) (75)
91 - 110 (75) x (80) (90)
> 110 (85) x (90) (105)
Day 9 Day 11 Day 13
6/9/6/6/Max (9) 7/9/6/6/Max (11) 8/12/8/8/Max (12)
(17) 15/18/14/14/Max (20) 18/20/15/15/Max (23)
(22) 21/24/18/18/Max (26) 24/25/21/21/Max (30)
(24) 21/24/18/18/Max (27) 24/27/20/20/Max (30)
(38) 30/39/30/30/Max (42) 35/42/35/35/Max (50)
(48) 38/45/38/38/Max (54) 45/50/45/45/Max (60)
(52) (60) (67)
(60) (70) (75)
(60) (65) (75)
(75) (80) (90)
(85) (90) (105)
(95) (100) (110)