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Progressive Workout Levels Guide

The document outlines an 8-level workout program with increasing difficulty each day. Each level consists of 5 rounds of pull-ups, push-ups and squats with the rep counts increasing each day. Additional exercises like dips, inverted rows, parallette push-ups and a roll wheel are included with rep progressions across the levels.

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ivan meseguer
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13 views4 pages

Progressive Workout Levels Guide

The document outlines an 8-level workout program with increasing difficulty each day. Each level consists of 5 rounds of pull-ups, push-ups and squats with the rep counts increasing each day. Additional exercises like dips, inverted rows, parallette push-ups and a roll wheel are included with rep progressions across the levels.

Uploaded by

ivan meseguer
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

WOR

KOU
TS
Day 1 Day 2 Day 3
max
5 rounds
rounds in for time
for time
20 min
Level 1 1 pull-ups 2 pull-ups 10 pull-ups
21 push-
2 push-ups 6 push-ups
ups
3 squats 10 squats 21 squats
max
5 rounds
rounds in for time
for time
20 min
Level 2 1 pull-ups 3 pull-ups 13 pull-ups
26 push-
3 push-ups 8 push-ups
ups
4 squats 13 squats 26 squats
max
5 rounds
rounds in for time
for time
20 min
Level 3 2 pull-ups 3 pull-ups 16 pull-ups
10 push- 33 push-
3 push-ups
ups ups
5 squats 16 squats 33 squats
max
5 rounds
rounds in for time
for time
20 min
Level 4 2 pull-ups 4 pull-ups 20 pull-ups
12 push- 41 push-
4 push-ups
ups ups
6 squats 20 squats 41 squats
max
5 rounds
rounds in for time
for time
20 min
Level 5 3 pull-ups 5 pull-ups 26 pull-ups
15 push- 51 push-
5 push-ups
ups ups
8 squats 26 squats 51 squats
max
5 rounds
rounds in for time
for time
20 min
Level 6 3 pull-ups 6 pull-ups 32 pull-ups
Level 6
19 push- 64 push-
6 push-ups
ups ups
10 squats 32 squats 64 squats
max
5 rounds
rounds in for time
for time
20 min
Level 7 4 pull-ups 8 pull-ups 40 pull-ups
24 push- 80 push-
8 push-ups
ups ups
12 squats 40 squats 80 squats
max
5 rounds
rounds in for time
for time
20 min
Level 8 5 pull-ups 10 pull-ups 50 pull-ups
10 push- 30 push- 100 push-
ups ups ups
15 squats 50 squats 100 squats
DIPS NEUTRAL INVERTED ROWS PARALLETTE PUSH UPS SQUATS
NIVEL 1 1 1 2 3
NIVEL 2 1 1 3 4
NIVEL 3 2 2 3 5
NIVEL 4 2 2 4 6
NIVEL 5 3 3 5 8
NIVEL 6 3 3 6 10
NIVEL 7 4 4 8 12
NIVEL 8 5 5 10 15
ROLL WHEEL
2
3
3
4
5
6
8
10

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