1.

Pushups
1. Wall Pushups
 Beginner: 1 set of 10
 Intermediate: 2 sets of 25
 Progression: 3 sets of 50
2. Incline Pushups
 Beginner: 1 set of 10
 Intermediate: 2 sets of 20
 Progression: 3 sets of 40
3. Kneeling Pushups
 Beginner: 1 set of 10
 Intermediate: 2 sets of 15
 Progression: 3 sets of 30
4. Half Pushups
 Beginner: 1 set of 8
 Intermediate: 2 sets of 12
 Progression: 2 sets of 25
5. Full Pushups
 Beginner: 1 set of 5
 Intermediate: 2 sets of 10
 Progression: 2 sets of 20
6. Close Pushups
 Beginner: 1 set of 5
 Intermediate: 2 sets of 10
 Progression: 2 sets of 10
7. Uneven Pushups
 Beginner: 1 set of 5 (both sides)
 Intermediate: 2 sets of 10 (both sides)
 Progression: 2 sets of 10 (both sides)
8. 1/2 One-Arm Pushups
 Beginner: 1 set of 5 (both sides)
 Intermediate: 2 sets of 10 (both sides)
 Progression: 2 sets of 10 (both sides)
9. Lever Pushups
 Beginner: 1 set of 5 (both sides)
 Intermediate: 2 sets of 10 (both sides)
 Progression: 2 sets of 10 (both sides)
10. One-Arm Pushups
 Beginner: 1 set of 5 (both sides)
 Intermediate: 2 sets of 10 (both sides)
 Elite: 1 sets of 100 (both sides)

2. Squats
1. Shoulderstand Squats
 Beginner: 1 set of 10
 Intermediate: 2 sets of 25
  Progression: 3 sets of 50
2. Jackknife Squats
 Beginner: 1 set of 10
 Intermediate: 2 sets of 20
 Progression: 3 sets of 40
3. Supported Squats
 Beginner: 1 set of 10
 Intermediate: 2 sets of 15
 Progression: 3 sets of 30
4. Half Squats
 Beginner: 1 set of 8
 Intermediate: 2 sets of 35
 Progression: 2 sets of 50
5. Full Squats
 Beginner: 1 set of 5
 Intermediate: 2 sets of 10
 Progression: 2 sets of 30
6. Close Squats
 Beginner: 1 set of 5
 Intermediate: 2 sets of 10
 Progression: 2 sets of 20
7. Uneven Squats
 Beginner: 1 set of 5 (both sides)
 Intermediate: 2 sets of 10 (both sides)
 Progression: 2 sets of 20 (both sides)
8. 1/2 One-Leg Squats
 Beginner: 1 set of 5 (both sides)
 Intermediate: 2 sets of 10 (both sides)
 Progression: 2 sets of 20 (both sides)
9. Assisted One-Leg Squats
 Beginner: 1 set of 5 (both sides)
 Intermediate: 2 sets of 10 (both sides)
 Progression: 2 sets of 20 (both sides)
10. One-Leg Squats
 Beginner: 1 set of 5 (both sides)
 Intermediate: 2 sets of 10 (both sides)
 Elite: 2 sets of 50 (both sides)

3. Pullups
1. Vertical Pulls
 Beginner: 1 set of 10
 Intermediate: 2 sets of 20
 Progression: 3 sets of 40
2. Horizontal Pulls
 Beginner: 1 set of 10
 Intermediate: 2 sets of 20
  Progression: 3 sets of 30
3. Jackknife Pulls
 Beginner: 1 set of 10
 Intermediate: 2 sets of 15
 Progression: 3 sets of 20
4. Half Pullups
 Beginner: 1 set of 8
 Intermediate: 2 sets of 11
 Progression: 2 sets of 15
5. Full Pullups
 Beginner: 1 set of 5
 Intermediate: 2 sets of 8
 Progression: 2 sets of 10
6. Close Pullups
 Beginner: 1 set of 5
 Intermediate: 2 sets of 8
 Progression: 2 sets of 10
7. Uneven Pullups
 Beginner: 1 set of 5 (both sides)
 Intermediate: 2 sets of 7 (both sides)
 Progression: 2 sets of 9 (both sides)
8. 1/2 One-Arm Pullups
 Beginner: 1 set of 4 (both sides)
 Intermediate: 2 sets of 6 (both sides)
 Progression: 2 sets of 8 (both sides)
9. Assisted One-Arm Pullups
 Beginner: 1 set of 3 (both sides)
 Intermediate: 2 sets of 5 (both sides)
 Progression: 2 sets of 7 (both sides)
10. One-Arm Pullups
 Beginner: 1 set of 1 (both sides)
 Intermediate: 2 sets of 3 (both sides)
 Elite: 2 sets of 6 (both sides)

4. Leg Raises
1. Knee Tucks
 Beginner: 1 set of 10
 Intermediate: 2 sets of 25
 Progression: 3 sets of 40
2. Flat Knee Raises
 Beginner: 1 set of 10
 Intermediate: 2 sets of 20
 Progression: 3 sets of 35
3. Flat Bent Leg Raises
 Beginner: 1 set of 10
 Intermediate: 2 sets of 15
  Progression: 3 sets of 30
4. Flat Frog Raises
 Beginner: 1 set of 8
 Intermediate: 2 sets of 15
 Progression: 3 sets of 25
5. Flat Straight Leg Raises
 Beginner: 1 set of 5
 Intermediate: 2 sets of 10
 Progression: 2 sets of 20
6. Hanging Knee Raises
 Beginner: 1 set of 5
 Intermediate: 2 sets of 10
 Progression: 2 sets of 15
7. Hanging Bent Leg Raises
 Beginner: 1 set of 5
 Intermediate: 2 sets of 10
 Progression: 2 sets of 15
8. Hanging Frog Raises
 Beginner: 1 set of 5
 Intermediate: 2 sets of 10
 Progression: 2 sets of 15
9. Partial Straight Leg Raises
 Beginner: 1 set of 5
 Intermediate: 2 sets of 10
 Progression: 2 sets of 15
10. Hanging Straight Leg Raises
 Beginner: 1 set of 5
 Intermediate: 2 sets of 10
 Elite: 2 sets of 30

5. Bridges
1. Short Bridges
 Beginner: 1 set of 10
 Intermediate: 2 sets of 25
 Progression: 3 sets of 50
2. Straight Bridges
 Beginner: 1 set of 10
 Intermediate: 2 sets of 20
 Progression: 3 sets of 40
3. Angled Bridges
 Beginner: 1 set of 8
 Intermediate: 2 sets of 15
 Progression: 3 sets of 30
4. Head Bridges
 Beginner: 1 set of 8
 Intermediate: 2 sets of 15
  Progression: 2 sets of 25
5. Half Bridges
 Beginner: 1 set of 8
 Intermediate: 2 sets of 15
 Progression: 2 sets of 20
6. Full Bridges
 Beginner: 1 set of 6
 Intermediate: 2 sets of 10
 Progression: 2 sets of 15
7. Wall Walking Bridges (Down)
 Beginner: 1 set of 3
 Intermediate: 2 sets of 6
 Progression: 2 sets of 10
8. Wall Walking Bridges (Up)
 Beginner: 1 set of 2
 Intermediate: 2 sets of 4
 Progression: 2 sets of 8
9. Closing Bridges
 Beginner: 1 set of 1
 Intermediate: 2 sets of 3
 Progression: 2 sets of 6
10. Stand-To-Stand Bridges
 Beginner: 1 set of 1
 Intermediate: 2 sets of 3
 Elite: 2 sets of 10-30

6. Handstand Pushups
1. Wall Headstands
 Beginner: 30 seconds
 Intermediate: 1 minute
 Progression: 2 minutes
2. Crow Stands
 Beginner: 10 seconds
 Intermediate: 30 seconds
 Progression: 1 minute
3. Wall Handstands
 Beginner: 30 seconds
 Intermediate: 1 minute
 Progression: 2 minutes
4. Half Handstand Pushups
 Beginner: 1 set of 5
 Intermediate: 2 sets of 10
 Progression: 2 sets of 20
5. Handstand Pushups
 Beginner: 1 set of 5
 Intermediate: 2 sets of 10
  Progression: 2 sets of 15
6. Close Handstand Pushups
 Beginner: 1 set of 5
 Intermediate: 2 sets of 9
 Progression: 2 sets of 12
7. Uneven Handstand Pushups
 Beginner: 1 set of 5 (both sides)
 Intermediate: 2 sets of 8 (both sides)
 Progression: 2 sets of 10 (both sides)
8. 1/2 One-Arm Handstand Pushups
 Beginner: 1 set of 4 (both sides)
 Intermediate: 2 sets of 6 (both sides)
 Progression: 2 sets of 8 (both sides)
9. Lever Handstand Pushups
 Beginner: 1 set of 3 (both sides)
 Intermediate: 2 sets of 4 (both sides)
 Progression: 2 sets of 6 (both sides)
10. One-Arm Handstand Pushups
 Beginner: 1 set of 1 (both sides)
 Intermediate: 2 sets of 2 (both sides)
 Elite: 1 sets of 5 (both sides)

New Blood:
Monday: Pushups, Leg Raises 2-3 work sets
Tuesday:
Wednesday:
Thursday:
Friday: Pullups, Squats 2-3 work sets
Saturday:
Sunday:

Good Behavior:
Monday: Pushups, Leg Raises 2-3 work sets
Tuesday:
Wednesday: Pullups, Squats 2-3 work sets
Thursday:
Friday: Handstand Pushups, Bridges 2-3 work sets
Saturday:
Sunday:

Veterano:
Monday: Pullups 2-3 work sets
Tuesday: Bridges 2-3 work sets
Wednesday: Handstand Pushups 2-3 work sets
Thursday: Leg Raises 2-3 work sets
Friday: Squats 2-3 work sets
Saturday: Pushups 2-3 work sets
Sunday: