Typical week would look like:

Monday Monday Monday Monday Monday Monday Monday

Upper Lower Rest Upper Lower rest rest

cycle 1 cycle 1 Cycle 2 cycle 2

WARM UP (you don’t need to do the

whole thing. Do before every workout):
Full Body 5 Minute Dynamic Warm Up …
For the first time you do each exercise, find out the maximum amount
of weight you can use for the given amount of reps (in your
backpack). Make sure you’re progressing in weight (in the backpack)
almost every next cycle through, OR adding a rep from the weight
from the previous week, OR improving your form (mind muscle
connection). All three are forms of progressive overload.
AMRAP = As Many Reps As Possible
Superset = Perform this exercise immediately after the first (count
together as a set)

Cycle 1
Upper
Exercise SetsxReps Rest time Additional Tips
between sets
Pushups (with 4x6-8 2-3 minutes Pushup form:
backpack if https://www.yout
needed) ube.com/watch?
v=IODxDxX7oi4

Incline Pushups 3x8-10 2 minutes Same form as

regular pushups
but on an
elevated
surface.

Find the side of

a bench in your
house to do
these dips on.

Inverted rows 4x6-8 1-2 minutes How you can do this

with no equipment:
https://www.youtube.
com/watch?v=rloXYB
8M3vU

Superset with 4xAMRAP Superman form:

https://www.youtube.
supermans com/watch?v=cc6UV
RS7PW4

(remember to raise
legs too)

Assisted 3xAMRAP 2 minutes For these

handstand handstand
pushups pushups, put
3x8-10 your knees on a
Superset with couch and get
backpack lateral yourself as
raise upside down as
possible and
Superset with 3xAMRAP press as if it
floor flys were a shoulder
press.

Floor flys:
https://www.yout
ube.com/watch?
v=Hto3Gfw7KU0
(skip to 4:10)

Lower + Abs

Exercise SetsxReps Rest time Additional Tips

between sets

Goblet Squat 3x8-10 2-3 minutes Squat form:

https://www.youtube.
(while holding a com/watch?v=cq4u9
backpack) 8T-xrs

Superset with 3xAMRAP With jump squats you

just go all the way
jump squats down in a squat then
jump as high as
possible.

Split squat 3x8-10 2 minutes Split

squat:https://www.yo
utube.com/watch?v=
Superset with 3x30 seconds zlQb-Ya1YD0
wall sit
Just sit with your
back against the wall
in a squat position.

Assisted pistol 2xAMRAP (each 2 minutes Form:

https://youtu.be/kc4Yf
squats leg)
 SHjbYE

Abs

Hanging leg 3xAMRAP

raises (on corner
of counter)
Twisting pistons:
Superset with 3x30 seconds https://www.yout
twisting pistons ube.com/watch?
v=MhlXJZtKU0g
Superset with 3x30 seconds
starfish crunches Starfish crunch:
https://www.yout
ube.com/watch?
v=WdfyOO6cEV
Q

Cycle 2
(Do this after you’ve finished the first upper/lower
split, then cycle back to the first one)

Upper
Exercise SetsxReps Rest time Additional Tips
between sets
Twisting 4x8 2-3 minutes How to perform
Pushups (with these:
backpack if
needed) https://youtu.be/
TWJY6EDg9lQ
Decline pushups 3x8-10 1-2 minutes Decline form:
(with backpack if https://www.yout
too easy) ube.com/watch?
v=SKPab2YC8B
Superset 3xAMRAP E
diamond
pushups Diamond
pushup:
https://www.yout
ube.com/watch?
v=J0DnG1_S92I
Inverted rows 4x6-8 2 minutes Same form as last
time

Superset with 4x8-10 (Each For backpack curls

backpack curls Arm) use the top backpack
handle to curl the
backpack.

Backpack 3x6-8 1-2 minutes Backpack

presses presses form:
https://www.yout
Superset with 3x8-10 ube.com/watch?
backpack lateral v=C-5ExbCSNbc
raise
Same two
Superset with 3xAMRAP supersets as
floor flys before
Bodyweight 3xAMRAP 1-2 minutes Form:
extensions https://www.yout
ube.com/watch?
v=1xbiPPbN1hI&
t=63s
Lower + Abs
Assisted pistol 3x8 (each leg) 2-3 minutes Same form as before
squat (with
backpack if
needed)

Superset with 3xAMRAP

jumping squat
backpack lunges 3x6-8 (each leg) 2 minutes lunges:
https://www.youtube.
com/watch?v=D7KaR
cUTQeE

Wear the backpack

on you when you do
this or added weight

Wall sit (one leg 3x30 seconds 2 minutes So for this wall sit,
you want to only have
at a time) one leg on the
ground and then one
Superset with 3x8-10 (each leg hovering in air as
split squats (no side you hold it up.
weight) Same split squats as
before.

Abs 1 time

Do this video:
https://youtu.be/
8jyhJ6TiUPA
Rest another 1-2 days before starting this over again. Remember to come back stronger
every week! Add the tiniest amount of weight if necessary to each exercise, OR add a
rep, OR improve your form (mind muscle connection). All three are forms of
progressive overload.