C&W - INTERMEDIATE PROGRAM

Requirements: Complete Intermediate Calisthenics before starting this program This is a more difficult program
which includes advanced versions of exercises. Challenges are placed throughout the program to help you achieve
your fitness goals. If you are unable to complete a specific day/step successfully, repeat the previous day/steps until
you can progress successfully.

PART ONE - FRESH START

DAY 1 - CORE
WARM UP
1. Jumping Jacks (30X)
2. Push Ups (20X)
REPEAT ROUTINE 3X
ROUND 1
1. DB Sit Ups (10X)
2. DB Side Sit Ups (10X Each)
3. DB Side Crunches (10 Each)
4. Plank Side to Side (30 Secs)
5. Plank Knees to Elbow (30 Secs)
6. DB Russian Twists (30 Secs)
7. Boat Hold (30 Secs)
REPEAT ROUTINE 4X

DAY 2 - BACK & BICEPS

WARM UP
1. Squats (30X)
2. Mountain Climbers (45 Sec)
3. Diamond Push Ups (12X)
REPEAT ROUTINE 2X
ROUND 1
1. Pull Ups (MAX OUT)
2. Barbell Bent Over Rows (10X)
3. Chin Ups (MAX OUT)
4. Barbell Curls (10X)
5. Australian Pull Ups W.S.C (MAX OUT EACH)
REPEAT ROUTINE 3X

DAY 3 - LEGS & ABS

WARM UP
1. Burpees (10X)
2. V-Ups (10X)
3. Boat Hold (30 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. Barbell Back Squats (10X)
2. Barbell Deadlifts (10X)
3. DB Walking Lunges (30 Secs)
REPEAT ROUTINE 3X
ROUND 2
1. Jumping Squats (30 Secs)
2. Box Step Ups (15 Each)
3. Crab Walks (30 Secs)
REPEAT ROUTINE 2X

DAY 4 - SHOULDERS
WARM UP
1. Jumping Jacks (45 Secs)
2. Scapula Shrugs (10X)
3. Pull Ups (10X)
REPEAT ROUTINE 2X
ROUND 1
1. Barbell Shoulder Press (10X)
2. DB Upright Rows (10X)
3. Barbell Behind the Back Rows (10X)
4. DB Lateral Raises (10X)
REPEAT ROUTINE 3X
ROUND 2
1. Wall Walks (3X)
2. Elevated Pike Push Ups + HOLD (MAX OUT)
3. Australian Pull Ups (MAX OUT)
REPEAT ROUTINE 3X

DAY 5 - WHOLE BODY

WARM UP
1. Plank Open and Closed (45 Secs)
2. Plank Knees to Elbow (45 Secs)
3. Half Burpees (45 Secs)
REPEAT ROUTINE 1X
ROUND 1
1. Barbell Clean & Press (7X)
2. DB Overhead Tricep Extensions (10X)
3. Barbell Curls (10X)
4. Handstand Press (10X)
5. Burpees (12X)
6. Pull Ups (MAX OUT)
REPEAT ROUTINE 3X

DAY 6 - CHEST & TRICEPS

WARM UP
1. Switching Lunges (30 Secs)
2. Plank Hold (30 Secs)
3. Jumping Squats (30 Secs)
4. Boat Hold (30 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. DB Incline Bench Press (10X) 30 SECOND REST
2. DB Flies (10X)
3. Push Ups (MAX OUT)
REPEAT ROUTINE 3X
ROUND 2
1. Straight Bar Dips (MAX OUT)
2. L-Sit HOLD (MAX OUT)
3. Dips (MAX OUT)
4. Skull Crushers (MAX OUT)
REPEAT ROUTINE 3X

DAY 7 - REST DAY

PART TWO - REPETITION BUILDING FUNDAMENTALS

DAY 1 - LEGS & ABS

WARM UP
1. Spiderman Push Ups Across 20FT (4X)
2. Burpees (10X)
3. Russian Twists (30 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. Broad Jumps (30 Secs)
2. Barbell Squats (10X)
3. Jump Squats (20X)
4. Switching Lunges (30 Secs)
5. DB Sumo Dead Lifts (15X)
REPEAT ROUTINE 3X
ROUND 2
1. DB Chair Sit Ups (10X)
2. DB Boat Hold (30 Secs)
3. DB Russian Twists (30 Secs)
4. Plank (1 Min)
5. Side Plank (1 Min Each)
REPEAT ROUTINE 3X

DAY 2 - PULL/PUSH
WARM UP
1. Squats (45 Secs)
2. Mountain Climbers (45 Secs)
3. In and Outs (45 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. Barbell Dead lift (10X)
2. Barbell Bench Press (10X)
3. Barbell Bent Over Rows (10X)
4. Diamond Push Ups (MAX OUT)
5. Pull Ups (MAX OUT)
6. Handstand Push Up Against the Wall (MAX OUT)
REPEAT ROUTINE 3X

DAY 3 - CORE
WARM UP
1. Jumping Jacks (60 Secs)
2. Jumping Squats (30 Secs)
2. Jumping Squats (30 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. L-Sit (MAX OUT)
2. Leg Raises on Dip Bar (10X)
3. Knee Raises on Dip Bars (10X)
4. Corner Raises on Dip Bar (10X)
5. DB Standing Side Crunch (10X on Each Side)
6. DB Chair Crunches (10X)
REPEAT ROUTINE 3X
ROUND 2
1. Mountain Climbers (45 Secs)
2. Boat Hold (45 Secs)
3. Russian Twist (45 Secs)
4. Plank Open & Closed
REPEAT ROUTINE 3X

DAY 4 - CHEST & TRICEPS

WARM UP
1. Scapula Shrugs (12X)
2. Half Burpees (12X)
REPEAT ROUTINE 2X
ROUND 1
1. L-Sit (MAX OUT)
2. Dips (MAX OUT)
3. Skull Crushers (MAX OUT)
4. Push Ups (20X)
5. Straight Bar Dips (10X)
REPEAT ROUTINE 3X
ROUND 2
1. DB Inclined Bench Press (10X)
2. DB Inclined Flies (10X)
3. DB Overhead Tricep Extension
REPEAT ROUTINE 3X

DAY 5 - BACK & BICEPS

WARM UP
Mountain Climbers (30 Secs)
2. Plank Open and Close (30 Secs)
3. Plank Hips Side to Side (30 Secs)
4. Plank Hold (30 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. Pull Ups (MAX OUT)
2. Jump Negative Pull Ups (MAX OUT)
3. Australian Pull Ups (MAX OUT)
4. Bar Curls (10X)
5. DB Curls (10X)
6. DB Hammer Curls (10X)
REPEAT ROUTINE 3X
ROUND 2
1. Single Arm DB Row (10X Each)
2. Chin Ups (MAX OUT)
3. Barbell Frontal Curls (10x)
REPEAT ROUTINE 3X

DAY 6 - SHOULDERS
WARM UP
1. Switching Lunges (30 Secs)
2. Plank Hold (30 Secs)
3. Jumping Squats (30 Secs)
4. Boat Hold (30 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. Wall Walks (4x)
2. Barbell Clean & Press (8x)
3. Handstand Push Ups Against the Wall (MAX)
4. Elevated Pike Push Ups (10x)
5. Barbell Anterior Raise (10x)
REPEAT ROUTINE 3X
ROUND 2
1. Db Spreads (10x)
2. Handstand Kick Ups (10x)
3. Db Lateral Raises (10x)
30 SECOND REST 4. Barbell Upright Rows (10x)
5. Handstand hold against the wall (MAX)
REPEAT ROUTINE 3X

DAY 7 - SHOULDERS

PART THREE - STRENGTH BUILDING FUNDAMENTALS

DAY 1 - CORE
WARM UP
1. Switching Lunges (30 Secs)
2. Push Ups (15X)
3. Squats (15X)
REPEAT ROUTINE 2X
ROUND 1
1. Hanging L-Sit Hold (MAX OUT)
2. Toes to Bar (8X)
3. Hanging Leg Raises (10X)
4. Hanging Corner Raises (10X EACH)
REPEAT ROUTINE 3X
ROUND 2
1. Mountain Climbers (45 Secs)
2. Plank Open & Closed (45 Secs)
3. V-Ups (12X)
4. Boat Hold (45 Secs)
5. Russian Twists (45 Secs)
REPEAT ROUTINE 3X

DAY 2 - BACK & BICEPS

WARM UP
1. Jumping Jacks (45 Secs)
2. Mountain Climbers (45 Secs)
3. Plank Hold (45 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. Barbell Deadlifts (7X)
2. Bent Over Rows (7X)
3. Pull Ups (MAX OUT)
REPEAT ROUTINE 3X
ROUND 2
1. Single Arm DB Rows (7X EACH)
2. Bar Curls (MAX OUT)
3. Barbell Curls (10X)
4. Australian Pull Ups (MAX OUT)
REPEAT ROUTINE 3X

DAY 3 - LEGS
WARM UP
1. Push Ups (15X)
2. Half Burpees (10X)
3. Boat Hold (30 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. Barbell Squats (7X)
2. Jump Squats (15X)
3. Barbell Dead Lift (7X)
4. DB Sumo Dead Lifts (10X)
5. DB Back and Forth Lunges (6X EACH)
6. Wall Sit (1 MIN)
7. Jumping Jacks (1 Min)
REPEAT ROUTINE 3X

DAY 4 - CHEST & TRICEPS

WARM UP
1. Scapula Shrugs (10X)
2. Burpees (10X)
3. Plank Hold (30 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. DB Incline Bench Press (7X)
2. Push Ups (MAX OUT)
3. DB Flies (10X)
4. L-Sit Hold (MAX OUT)
REPEAT ROUTINE 3X
ROUND 2
1. Slow Dips (MAX OUT)
2. Laying DB Single Arm Overhead Tricep Extension (8X EACH)
3. DB Single Arm Overhead Tricep Extension
4. Skull Crushers (MAX OUT)
5. Straight Bar Dips (10X)
6. DB Tricep Kick Backs (8X)
REPEAT ROUTINE 3X

DAY 5 - SHOULDERS
WARM UP
1. Jumping Squats (10X)
2. Mountain Climbers (45 Secs)
3. In and Out (45 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. Barbell Shoulder Press (8X)
2. Barbell Upright Rows (10X)
3. Barbell Behind the Back Rows (10X)
REPEAT ROUTINE 3X
ROUND 2
1. Handstand Push Ups (MAX OUT)
2. Handstand Kick Ups (8X)
3. DB Bent Arm Lateral Raise (10X)
4. Wall Walk (4X)
5. Farmer Walk (40 Secs)
REPEAT ROUTINE 3X

DAY 6 - WHOLE BODY

WARM UP
1. Jumping Jacks (50X)
2. Burpees (10X)
REPEAT ROUTINE 2X
ROUND 1
1. Barbell Dead Lift (8X)
2. Barbell Bench Press (8X)
3. Barbell Squats (8X)
4. Pull Ups (MAX OUT)
5. Burpees (15X)
6. Handstand Push Ups (MAX OUT)
REPEAT ROUTINE 3X

DAY 7 - REST DAY

PART FOUR - CHALLENGE

DAY 1 - LEGS
WARM UP
1. Push Ups (20X)
2. In and Out (20X)
3. Plank Knee to Elbow (20 Secs)
REPEAT ROUTINE 3X

ROUND 1
1. Barbell Squats (10X)
2. Barbell Calf Raises (15X)
3. Broad Jumps (40 Secs)
4. DB Walking Lunges (40 Secs)
5. Barbell Dead Lift (10X)
6. Box Step Ups (12X)
7. Squats (30X)
REPEAT ROUTINE 3X

DAY 2 - PULL/PUSH
WARM UP
1. Jump Squats (30 Secs)
2. Mountain Climbers (30 Secs)
3. Plank Hold (60 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. Barbell Bent Over Rows (10X)
2. Dips (15X)
3. Pull Ups (10X)
4. Spiderman Push Ups (MAX OUT)
5. Chin Ups (MAX OUT)
6. Bench Dips (MAX OUT)
REPEAT ROUTINE 3X
ROUND 2
1. Bar Curls (10x)
REPEAT ROUTINE 3X

DAY 3 - ABS
WARM UP
1. Squats (20X)
2. Spiderman Push Ups Across 20FT (4X)
REPEAT ROUTINE 2X
ROUND 1
1. Mountain Climbers (45 Secs)
2. DB Boat Hold (45 Secs)
3. DB Russian Twist (45 Secs)
4. Plank Open and Closed (45 Secs)
5. Plank Knees to Elbow (45 Secs)
REPEAT ROUTINE 3X
ROUND 2
1. DB Standing Side Crunch (10X EACH)
2. DB Standing Front Crunch (10X EACH)
3. DB Sit Ups (12X)
4. DB Twisting Sit Ups (10X EACH)
5. Bicycles (45 Secs)
6. Laying Leg Flutters (45 Secs)
REPEAT ROUTINE 3X

DAY 4 - CHEST & TRICEPS

ROUND 1
1. Dips (15X)
2. Bench Press (10X)
3. Diamond Push Ups (12X)
4. Push Ups (12X)
5. Tricep Extensions (12X)
REPEAT ROUTINE 3X
ROUND 2
1. DB Flies (10X)
2. Bench Dips (15X)
3. DB Overhead Tricep Extensions (10X)
4. Laying Single Arm Tricep Extension (10 Each)
REPEAT ROUTINE 3X
WARM UP
1. Jump Squats (10X)
2. Scapula Shrugs (10X)
3. Toes to Bar (8X)
REPEAT ROUTINE 2X

DAY 5 - BACK & BICEPS

WARM UP
1. Burpees (45 Secs)
2. Plank Knees to Elbows (45 Secs)
3. Plank Hold (60 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. Pull Ups (12X)
2. Barbell Dead Lifts (10X)
3. Bent Over Rows (10X)
4. Chin Ups (10X)
5. Bar Curls (10X)
6. Australian Pull Ups Wide Shoulder Close (7X EACH)
REPEAT ROUTINE 3X
ROUND 2
1. Barbell Frontal Raises (10X)
2. Barbell Curls Shoulder Width (10X)
3. DB Hammer Curls (10X)
4. Australian Pull-ups (Wide+Close+Shoulder+Hold) (7X EACH)
REPEAT ROUTINE 3X

DAY 6 - SHOULDERS
WARM UP
1.Explosive Push Ups (10X)
2. V-Ups (10X)
3. Russian Twists (30 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. Handstand Push Ups (10X)
2. DB Standing Shoulder Press (10X)
3. DB Upright Rows 10X
4. Handstand Kick Ups (10X)
5. Wall Walks (4X)
REPEAT ROUTINE 3X
ROUND 2
1. DB Shrugs (12X)
2. DB Farmer Walks (45 Secs)
3. Elevated Pike Push Ups (Max)
4. DB Lateral Raises (10X)
5. Barbell Front Raise (10X)
REPEAT ROUTINE 3X

PART FIVE - EXPERIENCED APPROACH

DAY 1 - CORE
WARM UP
1. Push Ups (10X)
2. Handstand Hold Against the Wall (30 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. DB Sit Ups (10X)
2. DB Twisting Sit Ups (10X)
3. DB Standing Side Crunches (10X EACH)
4. Knee Raises on Dip Bars (30 Secs)
REPEAT ROUTINE 3X
ROUND 2
1. DB Chair Crunches (30 Secs EACH)
2. DB Boat Hold (30 Secs)
3. DB Russian Twists (30 Secs)
4. DB Jack Knife (30 Secs)
5. DB Single Leg Jack Knife (30 Secs EACH)
REPEAT ROUTINE 3X

DAY 2 - BACK & BICEPS

WARM UP
1. Squats (30X)
2. Wall Walks (3X)
3. Plank Hold (30 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. Pull Ups (MAX OUT)
2. Barbell Dead Lifts (10X)
3. Barbell Bent Over Rows (10X)
4. Chin Ups (MAX OUT)
5. Barbell Curls (10X)
6. Australian Pull ups W.S.C (MAX OUT EACH)
7. Bar Curls (10X)
REPEAT ROUTINE 3X
ROUND 2
1. DB Single Arm Row (10X)
2. DB Curls (10X)
3. DB Hammer Curls (10X)
REPEAT ROUTINE 3X
 DAY 3 - LEGS & ABS
WARM UP
1. Burpees (10X)
2. In and Out (10X)
REPEAT ROUTINE 2X
ROUND 1
1. Barbell Squats (10X)
2. Barbell Deadlifts (10X)
3. DB Walking Lunges (30 Secs)
4. DB Sumo Dead Lifts (12X)
5. Goblet Squat (15X)
REPEAT ROUTINE 3X
ROUND 2
1. Jumping Squats (30 Secs)
2. DB Step Ups (15 Each)
3. Crab Walks (30 Secs)
4. DB Single Leg Romanian Dead Lift
REPEAT ROUTINE 3X

DAY 4 - SHOULDERS
WARM UP
1. Diamond to Regular Pushups (10X)
2. Plank Open and Closed (30 Secs)
3. Side Plank Hold (30 Secs EACH SIDE)
REPEAT ROUTINE 3X
ROUND 1
1. Barbell Military Press (10X)
2. DB Upright Rows (10X)
3. Barbell Behind the Back Rows
4. DB Shrugs (12X)
5. DB Lateral Raises (10X)
6. Australian Pull Ups (MAX OUT)
REPEAT ROUTINE 3X
ROUND 2
1. Wall Walks (4X)
2. Elevated Pike Push Ups + HOLD (MAX OUT)
3. Farmer Walks (MAX OUT)
4. Handstand Hold Against the Wall (MAX OUT)
REPEAT ROUTINE 3X

DAY 5 - WHOLE BODY

WARM UP
1. Jumping Jacks (45 Secs)
2. Jumping Squats (45 Secs)
3. Elevated Pike Hold (30 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. Barbell Clean and Press (8X)
2. Handstand Push Ups Against the Wall (MAX OUT)
3. DB Overhead Tricep Extensions (10X)
4. Barbell Curls (10X)
5. Barbell Squats (10X)
6. Burpees (12X)
7. Pull Ups (Max Out)
8. Mountain Climbers (45 Secs)
REPEAT ROUTINE 3X
 DAY 6 - CHEST & TRICEPS
WARM UP
1. Burpees (12X)
2. V-Ups (12X)
3. Leg Raises on Dip Bar (12X)
REPEAT ROUTINE 2X
ROUND 1
1. Incline Barbell Bench Press (10X)
2. DB Flies (10X)
3. Push Ups (MAX OUT)
4. L-Sit Hold (MAX OUT)
REPEAT ROUTINE 3X
ROUND 2
1. Straight Bar Dips (MAX OUT)
2. L-Sit HOLD (MAX OUT)
3. Dips (MAX OUT)
4. Skull Crushers (MAX OUT)
5. DB Single Arm Overhead Tricep Extension (10X Each)
6. DB Rotating Tricep Kickbacks (10X)
REPEAT ROUTINE 3X

PART SIX - REPETITION BUILDING

DAY 1 - LEGS & ABS

WARM UP
1. Spiderman Push Ups Across 20FT (5X)
2. Handstand Hold Against the Wall (30Secs)
REPEAT ROUTINE 2X
ROUND 1
1. Broad Jumps (30 Secs)
2. Barbell Squats (10X)
3. Squats (15X)
4. DB Back and Forth Lunge (8X EACH)
5. DB Sumo Dead Lifts (15X)
REPEAT ROUTINE 3X
ROUND 2
1. DB Chair Sit Ups (10X Each)
2. DB Twisting Sit Ups (10X Each)
3. DB Boat Hold (30 Secs)
4. DB Russian Twists (30 Secs)
5. Plank (1 Min)
6. DB Jack Knife (30 Secs)
REPEAT ROUTINE 3X

DAY 2 - PULL/PUSH
WARM UP
1. Jumping Jacks (30 Secs)
2. Squats (30 Secs)
3. L-Sit HOLD (30 Secs)
REPEAT ROUTINE 3X
ROUND 1
1. Barbell Bench Press (10X)
2. Barbell Dead Lift (10X)
3. Barbell Bent Over Rows (10X)
4. Diamond Push Ups (MAX OUT)
5. Pull Ups (MAX OUT)
6. Handstand Push Up Against the Wall (MAX OUT)
7. Barbell Upright Rows to Forward Extension (10X)
REPEAT ROUTINE 3X

DAY 3 - CORE
WARM UP
1. Jumping Jacks (40X)
2. Diamond Push Ups (15X)
REPEAT ROUTINE 3X
ROUND 1
1. L-Sit (MAX OUT)
2. Knee Raises on Dip Bar (30 Secs)
3. Leg Raises on Dip Bar (30 Secs)
4. Corner Raises on Dip Bar (30 Secs)
5. DB Jack Knife (30 Secs)
6. DB Chair Crunches (30 Secs)
7. Bicycles (30 Secs)
8. Plank Knees to Elbow (30 Secs)
REPEAT ROUTINE 4X

DAY 4 - CHEST & TRICEPS

WARM UP
1. Jump Squats (40 Secs)
2. Mountain Climbers (40 Secs)
3. In and Out (40 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. L-Sit (MAX OUT)
2. Dips (MAX OUT)
3. Skull Crushers (MAX OUT)
4. Push Ups (20X)
5. Straight Bar Dips (10X)
6. Bench Dips (MAX OUT)
REPEAT ROUTINE 3X
ROUND 2
1. DB Inclined Bench Press (10X)
2. DB Inclined Flies (10X)
3. DB Overhead Tricep Extensions (10X)
4. DB Tricep Kickbacks (10X)
REPEAT ROUTINE 3X

DAY 5 - BACK & BICEPS

WARM UP
1. Diamond to Regular Push Ups (20X)
2. Squats (20X)
REPEAT ROUTINE 3X
ROUND 1
1. Pull Ups (MAX OUT)
2. Chin Ups (MAX OUT)
3. Australian Pull Ups (MAX OUT)
4. Bar Curls (10X)
5. DB Curls (10X)
6. DB Hammer Curls (10X)
REPEAT ROUTINE 3X
ROUND 2
1. Single Arm DB Row (10X Each)
2. Chin Ups (MAX OUT)
3. Barbell Frontal Curls (10X)
4. Australian Chin Ups (MAX OUT)
REPEAT ROUTINE 3X

DAY 6 - SHOULDERS
WARM UP
1. Jumping Jacks (30 Secs)
2. Jumping Squats (30 Secs)
3. Switching Lunges (30 Secs)
REPEAT ROUTINE 3X
ROUND 1
1. Barbell Clean and Press (8X)
2. Wall Walks (4x)
3. Handstand Push Ups Against the Wall (MAX OUT)
4. Elevated Pike Push Ups (10X)
5. Barbell Anterior Raise (10X)
6. DB Rear Delt Flies (10X)
7. Farmer Walks (40 Sec)
REPEAT ROUTINE 3X
ROUND 2
1. DB Spreads (10X)
2. Handstand Kick Ups (10X)
3. DB Bent Arm Lateral Raises (10X)
4. Barbell Upright Rows (10X)
5. Handstand Hold Against the Wall (MAX OUT)
REPEAT ROUTINE 3X

PART SEVEN - STRENGTH BUILDING

DAY 1 - CORE
WARM UP
1. Burpees (45 Secs)
2. Half Burpees (45 Secs)
3. Squats (45 Secs)
REPEAT ROUTINE 3X
ROUND 1
1. Jumping Jacks (30 Secs)
2. Half Burpees (30 Secs)
3. Knee Raises on Dip Bar (30 Secs)
4. DB Jack Knife (30 Secs)
5. DB Russian Twist (30 Secs)
6. DB Chair Crunches (30 Secs)
7. Bicycles (30 Secs)
8. Plank Knees to Elbow (30 Secs)
REPEAT ROUTINE 4X

DAY 2 - BACK & BICEPS

WARM UP
1. Spiderman Push Ups Across 20FT (5X)
2. Mountain Climbers (45 Secs)
3. Plank Hold (45 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. Barbell Deadlifts (5X)
2. Bent Over Rows (7X)
3. Pull Ups (MAX OUT)
REPEAT ROUTINE 4X
ROUND 2
1. Single Arm DB Rows (7X EACH)
2. Bar Curls (MAX OUT)
3. Barbell Curls (10X)
4. Australian Pull Ups (MAX OUT)
REPEAT ROUTINE 3X

DAY 3 - LEGS & ABS

WARM UP
1. Diamond to Regular Push Ups (20X)
2. Wall Walks (5X)
REPEAT ROUTINE 2X
ROUND 1
1. Barbell Squats (7X)
2. Jump Squats (15X)
3. Crab Walk (30 Secs)
4. Barbell Dead Lift (7X)
REPEAT ROUTINE 4X
ROUND 2
1. DB Sumo Dead Lifts (10X)
2. DB Back and Forth Lunges (6X EACH)
3. Wall Sit (1 Min)
4. Jumping Jacks (1 Min)
5. DB Step Ups (10X EACH)
REPEAT ROUTINE 4X

DAY 4 - SHOULDERS
WARM UP
1. V-Ups (15X)
2. Russian Twists (40 Secs)
3. Side Plank HOLD (30 Secs EACH SIDE)
REPEAT ROUTINE 2X
ROUND 1
1. DB Incline Bench Press (7X)
2. Push Ups (MAX OUT)
3. DB Flies (10X)
4. L-Sit HOLD (MAX OUT)
REPEAT ROUTINE 3X
1. SLOW DIPS (MAX OUT)
1. Slow Dips (MAX OUT)
2. Dips (8X)
3. Laying DB Single Arm Tricep Extension (8X EACH)
4. DB Single Arm Overhead Tricep Extension (8X)
5. Skull Crushers (MAX)
6. Straight Bar Dips (10X)
7. DB Tricep Kick Backs (8X)
8. Bench Dips (MAX OUT)
REPEAT ROUTINE 3X

DAY 5 - CHEST & TRICEPS

WARM UP
1. Scapula Shrugs (10X)
2. Toes to Bar (10X)
3. L-Sit Hold on Dip Bar (30 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. Barbell Deadlift (10X)
2. Barbell Bench Press (10X)
3. Barbell Squats (10X)
4. Pull Ups (12X)
5. Burpees (15X)
6. Handstand Push Ups (10X)
REPEAT ROUTINE 4X

DAY 5 - CHEST & TRICEPS

WARM UP
1. Scapula Shrugs (10X)
2. Toes to Bar (10X)
3. L-Sit Hold on Dip Bar (30 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. Barbell Deadlift (10X)
2. Barbell Bench Press (10X)
3. Barbell Squats (10X)
4. Pull Ups (12X)
5. Burpees (15X)
6. Handstand Push Ups (10X)
REPEAT ROUTINE 4X

DAY 6 - WHOLE BODY

WARM UP
1. Jumping Jacks (40 Secs)
2. Mountain Climbers (40 Secs)
3. Plank Open and Closed (30 Secs)
4. Plank Hips Side to Side (30 Secs)
REPEAT ROUTINE 2X
ROUND 1
1. Barbell Military Press (8X)
2. Barbell Upright Rows (10X)
3. Barbell Behind the Back Rows (10X)
REPEAT ROUTINE 3X
ROUND 2
1. Handstand Push Ups (MAX OUT)
2. Handstand Kick Ups (8X)
3. DB Bent Arms Lateral Raise (10X)
4. Wall Walks (5X)
5. Farmer Walks (40 Secs)
REPEAT ROUTINE 3X

PART EIGHT - CHALLENGE

DAY 1 - LEGS
WARM UP
1. Wall Walks (5x)
2. Handstand Hold against the wall (60 secs)
REPEAT ROUTINE 2X
ROUND 1
1. Barbell Squats (12x)
2. Barbell Overhead Lunges (10x Each)
3. Switching Lunges (60secs)
4. Dumbbell Romanian Deadlifts (12x) 30 SECOND REST
5. Broad Jumps (60sec)
6. DB Back and Forth Lunges (10sec EACH)
7. Barbell Dead Lift (10x)
8. DB Squats (25x)
9. DB Calf Raises (20x Each)
REPEAT ROUTINE 3X

DAY 2 - PULL/PUSH
WARM UP
1. Jumping Squats (30 secs)
2. Jumping Jacks (45 Secs)
3. LSIT Hold (30 secs)
REPEAT ROUTINE 2X
ROUND 1
1. Muscle Ups (10x)
2. Barbell Pendlay Rows (12x)
3. Dips (20x)
4. Pull Ups (15x)
5. Diamond Push ups (15X)
6. L-Sit Pull Ups(MAX)
7. Push Ups (20x)
8. Diamond Tricep Extensions (MAX)
REPEAT ROUTINE 3X
ROUND 2
1. Barbell Curls (10x)
2. Db Hammer Curls (12x Each)
3. Barbell Skull Crushers (12x)
4. Db Rotating Kickbacks (12x)
5. Burpee (15x)
REPEAT ROUTINE 3X

DAY 3 - ABS
WARM UP
1. Jumping Jacks (50 Secs)
2. Diamond to regular Push ups (12)
REPEAT ROUTINE 2X
ROUND 1
1. Toes to bar (40secs)
2. Lsit on Pull up Bar (MAX)
3. Leg Raises on Pull up Bar (40secs)
4. Knee Raises Pull up Bar (40secs)
5. Corner Raises Pull Up Bar (40secs)
6. Db Jack Knife (40secs)
7. Db Sit Ups (40secs)
8. Db Russian Twist (40secs)
9. Plank Hips side to side (40secs)
10. Plank Hold (40secs)
REPEAT ROUTINE 3X

DAY 4 - CHEST & TRICEPS

WARM UP
1. Side Squats (45 secs)
2. Mountain Climbers (45 secs)
3. In and out (45 secs)
REPEAT ROUTINE 2X
ROUND 1
1. Slow Dips (10x)
2. Dips (18x)
3. Incline Db Bench press (10x)
4. Push Ups (20x)
5. Skull Crushers (10x)
6. Diamond Tricep Extensions (15x)
REPEAT ROUTINE 3X
ROUND 2
1. Db Flys (12x)
2. Straight Bar Dips (15x)
3. Diamond Push Ups (15x)
4. Barbell Skull Crushers (10x) 30 SECOND REST
5. Laying single arm Tricep Extension (12x Each)
6. Bench Dips (20x)
REPEAT ROUTINE 3X

DAY 5 - BACK & BICEPS

WARM UP
1. Push ups (20)
2. Squats (20)
3. V-ups (10)
REPEAT ROUTINE 2X
ROUND 1
1. Muscle Ups (10x)
2. Close grip Pull Ups (12x)
3. Barbell Dead Lift (10x)
4. Barbell Bent Over Rows (10x)
5. Close grip Chin Ups (12x)
6. LSit Pull Ups (10x)
7. Comando Pull ups (12x)
8. Australian Chin ups Wide Shoulder Close (8x Each)
REPEAT ROUTINE 3X
ROUND 2
1. Chin Ups (10x)
2. Db Curls (12x)
3. Barbell Curls (12x)
4. Db Hammer Curls Crossed (12x Each)
5. Australian Pull Ups Wide Shoulder Close (8x Each)
REPEAT ROUTINE 3X

DAY 6 - SHOULDERS
WARM UP
1. Burpees (30 secs)
2. Jumping squats (30 secs)
3. Switching lunges (30 secs)
REPEAT ROUTINE 2X
ROUND 1
1. Handstand Presses (10x)
2. Handstand Push Ups (10x)
3. Db Standing Shoulder Press (10x)
4. Barbell Upright Rows (10x)
5. Handstand Kickups (12x)
6. Wall Walks (6x)
7. LSit Hold (MAX OUT)
REPEAT ROUTINE 3X
ROUND 2
1. Db Farmer walks (60secs)
2. Barbell Shrugs (12x)
3. Pike Walks (60secs)
4. Db Anterior Raise (12x)
5. Db lateral Raises (12x)
6. Db Rear Delt Flies (12x)
REPEAT ROUTINE 3X