Workout Plan | Level 4

You will rest 40 seconds between each set, and perform the reps with a 4-1-2-0
tempo as explained earlier.

MONDAY

PUSH - CHEST / TRICEPS / ABS

One Hand Push Ups 3x 4-6

Diamond Push Ups 3x 6-8

L Sit 3x 10 sec

Plank 3x 55 sec

TUESDAY

LEGS - THIGHS / CALVES / GLUTES

Jumping Lunges 3x 6-8

Jumping Squats 3x 6-8

Pistol Squats 3x 4-6

Sissy Squats 3x 4-6

WEDNESDAY

PULL - BACK / BICEPS / ABS

Pull Ups 3x 12-14

Chin Ups 3x 12-14

Sit Ups 3x 6-8

Superman Plank 3x 40 sec

THURSDAY

PUSH - CHEST / TRICEPS / ABS

One Hand Push Ups 3x 4-6

Diamond Push Ups 3x 6-8

L Sit 3x 10 sec

Plank 3x 40 sec

FRIDAY

LEGS - THIGHS / CALVES / GLUTES

Jumping Lunges 3x 6-8

Jumping Squats 3x 6-8

Pistol Squats 3x 4-6

Sissy Squats 3x 4-6

SATURDAY

PULL - BACK / BICEPS / ABS

Pull Ups 3x 12-14

Chin Ups 3x 12-14

Sit Ups 3x 6-8

Superman Plank 3x 40 sec

SUNDAY

FREE / REST DAY