WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6

⚪
Monday
• Upper ⚪
Monday
• Push 🟡
Monday
• Pull
Monday
• Rest 🟠
Monday
• Push
Monday
• Rest

⚪
Tuesday
• Legs 🟡
Tuesday
• Legs 🟡
Tuesday
• Push 🟠
Tuesday
• Pull
Tuesday
• Rest 🔴
Tuesday
• Pull
Wednesday
• Rest
Wednesday
• Rest 🟡
Wednesday
• Legs 🟠
Wednesday
• Push 🔴
Wednesday
• Pull 🔴
Wednesday
• Push

⚪
Thursday
• Upper 🟡
Thursday
• Upper 🟡
Thursday
• Upper 🟠
Thursday
• Legs 🔴
Thursday
• Push 🟠
Thursday
• Legs

⚪
Friday
• Legs 🟡
Friday
• Legs 🟠
Friday
• Legs 🟡
Friday
• Upper 🟠
Friday
• Legs 🔴
Friday
• Upper
Saturday
• Rest
Saturday
• Rest 🟡
Saturday
• Pull 🟠
Saturday
• Legs 🔴
Saturday
• Upper 🔴
Saturday
• Legs

⚪
Sunday
• Pull
Sunday
• Rest 🟡
Sunday
• Push 🟠
Sunday
• Pull 🟡
Sunday
• Legs
Sunday
• Rest

WEEK 7 WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12

Monday
• Rest ⚪
Monday
• Upper 🔴
Monday
• Pull
Monday
• Rest 🔴
Monday
• Push
Monday
• Rest

⚪
Tuesday
• Push ⚪
Tuesday
• Legs 🔴
Tuesday
• Push ⚫
Tuesday
• Pull
Tuesday
• Rest ⚫
Tuesday
• Pull
Wednesday
• Rest
Wednesday
• Rest 🔴
Wednesday
•  Legs ⚫
Wednesday
• Push ⚫
Wednesday
• Pull ⚫
Wednesday
• Push

⚪
Thursday
• Pull 🟡
Thursday
• Upper 🔴
Thursday
• Upper 🔴
Thursday
• Legs ⚫
Thursday
• Push 🔴
Thursday
• Legs
Friday
• Rest 🟡
Friday
• Legs 🟠
Friday
• Legs ⚫
Friday
• Upper 🔴
Friday
• Legs ⚫
Friday
• Upper

⚪
Saturday
• Legs
Saturday
• Rest 🔴
Saturday
•  Pull 🟡
Saturday
• Legs 🟡
Saturday
• Upper 🟠
Saturday
• Legs

🔴 🔴 🟠
Sunday Sunday Sunday Sunday Sunday Sunday
• Rest • Rest • Push • Pull • Legs • Rest
 Workouts
⚪ Upper Body ⚪
Pull Ups ~ 3 sets X up to 10
⚪ Push ⚪
Pike/HSPUs ~ 3 sets X 10
Pike/Handstand Push Ups ~ 3 sets X up to 10 Push Ups ~ 3 sets X 12
Inverted Rows ~ 3 sets X up to 10

⚪ Lower Body/Legs ⚪
Dips ~ 3 sets X up to 10 ⚪ ⚪
Dips ~ 3 sets X 10
Pull
Explosive Pull Ups ~ 3 sets X 5
Back Squats/Pistol Squats ~ 3 sets X 10 Inverted Rows ~ 3 sets X 15
Hip Thrusts ~ 3 sets X 10

🟡 Upper Body 🟡
Explosive Pull Ups ~ 3 sets X up to 10
🟡 Push 🟡
Weighted Pike/HSPUs ~ 5 sets X 5
Handstand Push Ups ~ 3sets X up to 10 Weighted Dips ~ 5 sets X 5
Inverted Rows ~ 5 sets X up to 20

🟡 🟡
Decline Push Ups ~ 5 sets X up to 10
Lower Body/Legs =====
🟡 🟡
Weighted Push Ups ~ 5 sets X 6
Pull
Weighted Pull Ups ~ 5 sets X 5
Back Squats/Pistol Squats ~ 5 sets X 6 Weighted Inverted Rows ~ 5 sets X 10
Weighted Walking Lunges ~ 5 sets X 10 steps Chin Ups ~ 3 sets X 10
Hip Thrusts ~ 5 sets X 10

🟠 Upper Body 🟠
Pike/Handstand Push Ups ~ 5 sets X up to 5
🟠 Push 🟠
Pike/Handstand Push Ups ~ 5 sets X failure
Close Grip Pull Ups ~ 4 sets X up to 6 Weighted Dips ~ 3 sets X 3
Dips ~ 3 sets up to 10 Weighted Dips ~ 3 sets X 6

🟠 Lower Body/ Legs 🟠

Weighted Inverted Rows ~ 4 sets X up to 15

Weighted Pistol Box Squats ~ 5 sets X 5

🟠 🟠
Weighted Decline Push Ups ~ 3 sets X 10
Pull
Weighted Pull Ups ~ 3 sets X 3
Weighted Squat Jumps ~ 5 sets X 10 Weighted Pull Ups ~ 3 sets X 6
Weighted Hip Thrusts ~ 5 sets X 10 Weighted Inverted Rows ~ 5 sets X 10
Calf Raises ~ 5 X failure Chin Ups ~ 3 sets X 10

🔴 Upper Body 🔴
Explosive Pull Ups ~ 3 sets X up to 6
🔴 Push 🔴
Handstand Push Ups ~ 5 sets X failure
Handstand/Pike Push Ups ~ 5 sets X up to 6 Weighted Dips ~ 10 sets X 5
Inverted Rows ~ 5 sets up to 10

🔴 🔴
Clap Push Ups ~ 3 sets X up to 20
Lower Body/Legs =====
🔴 🔴
Decline Push Ups ~ 5 sets X failure
Pull
Weighted Pull Ups ~ 10 sets X 6
Back Squats/Pistol Squats ~ 3 sets X 6 Weighted Inverted Rows ~ 5 sets X 10
Weighted Walking Lunges ~ 3 sets X 10 steps
Hip Thrusts ~ 3 sets X 10
Jump Squats ~ 3 sets X 10
Calf Raises ~ 3 sets X 10

⚫ Upper Body ⚫
Weighted Pull Ups ~ 3 sets X 6
⚫ Push ⚫
Weighted Pike/HSPUs ~ 5 sets X 5
Weighted Pike/ HSPUs ~ 3 sets X 6 Weighted Dips ~ 5 sets X 5
Weighted Chin Ups ~ 3 sets X 3 Weighted Push Ups ~ 3 sets X 10
Weighted Dips ~ 3 sets X 6
Inverted Rows ~ 3 sets X 15
Clap Push Ups ~ 3 sets X10
⚫ ⚫
Decline Push Ups ~ 3 sets X 10
Pull
Weighted Pull Ups ~ 3 sets X 6
Weighted Chin Ups ~ 3 sets X 3
Abs Explosive Pull Ups ~ 3 sets X 5
Weighted Hanging/Dip Bar Knee Raises ~ 5 Inverted Rows ~ 5 sets X 10
sets X 10
 Advice
• • Before working out, make sure to do a 3+ minute warm up, to
increase your heart rate and warm up your muscles. There is a 7-minute
warm up video included with the training plan.
• Make sure to get between 90 seconds and 3 minutes of rest between
sets.
• For cardio, aim to do 150 minutes of moderate cardio or do 75 minutes
of intense cardio. Alternatively, you can do a mix of both and adjust the
time accordingly. I recommend either burpees, skipping, walking or
playing sports.
• Try to eat between 0.6g per lb of lean bodyweight and 1g per lb of lean
bodyweight.
• Make sure to eat calories close to maintenance, even if in a calorie
deficit. A large calorie deficit will lead to difficulty building muscle. Also, a
large calorie surplus will lead to excessive fat gain. So, any surplus or
deficit needs to be close to maintenance.
• Aim to drink around 3l of water daily. Water makes up over 70% of
muscle. Therefore, you need to make sure you drink plenty, in order to
optimize your results.
• Make sure to cool down and stretch your muscles after every workout.

Once you finish this program, you can repeat this again. Alternatively,
you can start another or even design your own training plan.

Disclaimer
This program is not available for resale or redistribution, even by a qualified personal
trainer. Anyone reselling or redistributing this program is liable for prosecution.
Always ensure you have thorough knowledge of how to carry out an exercise before
attempting. Never attempt anything you are uncertain of or are unable to carry out,
due to limited ability. Make sure to carry out an adequate warm up and cool down
before and after the workout to prevent injury. I am not legally responsible for any
injuries that may occur during or after each workout, as sufficient information for
prevention measures have been provided.