Day Exercise Sets Reps/Time Progression
Tips
Monday Chest + Core
Push-Ups 4 12-15 Add variations
(diamond, wide)
or elevate legs
for difficulty.
Wide Arm 3 10-12 Focus on chest
Push-Ups stretch; increase
reps weekly.
Incline 3 10-12 Use a sturdy
Push-Ups (feet surface like
elevated) stairs or a
bench.
Plank 3 30-60 seconds Add side plank
holds for oblique
focus.
Mountain 3 15-20 per side Increase speed
Climbers or reps weekly.
Tuesday Legs + Core
Bodyweight 4 15-20 Add a pause at
Squats the bottom or
jump for
explosiveness.
Bulgarian Split 3 12-15 per leg Use a low step
Squats or ledge for
elevation.
Jump Squats 3 10-12 Increase reps or
jump height
weekly.
Calf Raises 4 20-25 Use single-leg
variations for
added intensity.
Leg Raises 3 12-15 Add a hold at
the top for 3
seconds per rep.
Wednesday Upper Body +
Core
Pike Push-Ups 3 8-10 Target shoulders
and chest by
adjusting angle.
Hindu Push-Ups 3 10-12 Focus on fluid
motion for a full
upper body
stretch.
Superman Hold 3 15-20 seconds Gradually
increase hold
duration.
Side Planks 3 20-30 seconds Add hip dips for
per side more oblique
activation.
Bicycle 3 15-20 per side Increase speed
Crunches or reps weekly.
Thursday Chest + Abs
Focus
Standard 4 12-15 Progress to
Push-Ups explosive/clap
push-ups for
power.
Decline 3 10-12 Elevate feet to
Push-Ups target upper
chest more.
Diamond 3 10-12 Focus on triceps
Push-Ups and chest
contraction.
Flutter Kicks 3 20-30 seconds Keep legs low to
maximize core
engagement.
V-Ups 3 12-15 Increase reps
weekly or add a
2-second hold at
the top.
Friday Legs + Core
Jumping Lunges 3 10-12 per leg Use slow,
controlled
motion for
stability.
Sumo Squats 3 12-15 Focus on inner
thighs and hold
a pause at the
bottom.
Step-Ups (use 3 12-15 per leg Add height to
stairs or step) step for
increased
difficulty.
Toe-Touches 3 15-20 Focus on
controlled
movement to
engage abs fully.
Side Leg Lifts 3 12-15 per side Gradually
increase reps
weekly.
Saturday Full Body +
Core
Burpees 3 10-12 Add a push-up
at the bottom for
extra challenge.
Push-Up to Side 3 8-10 per side Combine upper
Plank body and
obliques in one
move.
Wall Sit 3 30-60 seconds Add a weight
(e.g., backpack)
or increase hold
time.
Plank Shoulder 3 12-15 per side Maintain a
Taps stable core
throughout.
Russian Twists 3 15-20 per side Add speed or
keep feet
elevated for
difficulty.