To start, simply choose one exercise from each progression category. The lower an exercise is listed, the harder it is. Assistance exercises aren’t listed in any particular order, just pick one that helps you achieve your current goals. Once you can do 5 sets of 8-12 reps, move on to a more challenging variation.

PUSH (Monday, Thursday):

• Dip progression:

  • Bench dips
  • Negative dips
  • Full dips
  • Single bar dips
  • Ring dips

• Push-up progression:

  • Vertical push-ups
  • Incline push-ups
  • Knee push-ups
  • Full push-ups
  • Diamond push-ups
  • Pseudo planche push-ups
  • Uneven push-ups
  • Archer push-ups
  • One arm push-ups

• Push assistance:

  • Wall plank
  • Wall handstand
  • Freestanding handstand
  • Parallel bar support hold
  • Pike push-ups
  • Elevated pike push-ups
  • Triceps extensions

PULL (Toesday, Friday):

• Pull-up progression:

  • Jackknife pull-up
  • Negative pull-ups
  • Full pull-ups
  • Narrow pull-ups
  • One hand pull-ups
  • Archer pull-ups
  • One arm pull-ups

• Row progression:

  • Vertical rows
  • Incline rows
  • Horizontal rows
  • Wide rows
  • Archer rows
  • One arm rows

• Core progression:

  • Hanging knee raises
  • Hanging leg raises
  • Toe to bars

LEGS (Wednesday, Saturday):

• Squat progression:

  • Assisted squats
  • Full squats
  • Narrow squats
  • Uneven squats
  • Assisted pistol squats
  • Full pistol squats

• Hinge progression:

  • Glute ham raises
  • Negative nordic curls
  • Full nordic curls

• Calve progression:

  • Calve raises
  • One leg calve raises