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    Week 1 Rest 60 Sec: Pushups Set 1 Set 2 Set 3 Set 4 Set 5

    Uploaded by

    Mirc
    The document outlines a 6-week training program with increasing sets and repetitions of pushups, sit-ups, and dips each week. It provides the number of repetitions for each set on three different days of the week. The goal is to gradually increase strength and endurance over the course of the training period.

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    Week 1 Rest 60 Sec: Pushups Set 1 Set 2 Set 3 Set 4 Set 5

    Uploaded by

    Mirc
    26 views7 pages
    The document outlines a 6-week training program with increasing sets and repetitions of pushups, sit-ups, and dips each week. It provides the number of repetitions for each set on three different days of the week. The goal is to gradually increase strength and endurance over the course of the training period.

    Original Description:

    How to get to a number of pushups, situps, etc that you didn't know you can in a few weeks.

    Original Title

    Training Time

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    The document outlines a 6-week training program with increasing sets and repetitions of pushups, sit-ups, and dips each week. It provides the number of repetitions for each set on three different days of the week. The goal is to gradually increase strength and endurance over the course of the training period.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    26 views7 pages

    Week 1 Rest 60 Sec: Pushups Set 1 Set 2 Set 3 Set 4 Set 5

    Uploaded by

    Mirc
    The document outlines a 6-week training program with increasing sets and repetitions of pushups, sit-ups, and dips each week. It provides the number of repetitions for each set on three different days of the week. The goal is to gradually increase strength and endurance over the course of the training period.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    You are on page 1of 7

    TRAINING TIME

    WEEK 1 REST 60 SEC


    PUSHUPS DAY 1 DAY 2 DAY 3
    SET 1 6 6 8
    SET 2 6 8 10
    SET 3 4 6 7
    SET 4 4 6 7
    SET 5 5+ 7+ 10+

    WEEK 1 REST 60 SEC


    SIT-UPS DAY 1 DAY 2 DAY 3
    SET 1 9 9 12
    SET 2 9 12 15
    SET 3 6 9 11
    SET 4 6 9 11
    SET 5 8+ 10+ 15+

    WEEK 1 REST 60 SEC


    DIPS DAY 1 DAY 2 DAY 3
    SET 1 6 8 10
    SET 2 6 10 13
    SET 3 5 8 9
    SET 4 5 8 9
    SET 5 6+ 9+ 13+

    WEEK 2 REST 60 SEC


    PUSHUPS DAY 1 DAY 2 DAY 3
    SET 1 9 10 12
    SET 2 11 12 13
    SET 3 8 9 10
    SET 4 8 9 10
    SET 5 11+ 13+ 15+

    WEEK 2 REST 60 SEC


    SIT-UPS DAY 1 DAY 2 DAY 3
    SET 1 14 15 18
    SET 2 17 18 20
    SET 3 12 14 15
    SET 4 12 14 15
    SET 5 17+ 20+ 23+

    WEEK 2 REST 60 SEC


    DIPS DAY 1 DAY 2 DAY 3
    SET 1 12 13 15
    SET 2 14 15 15
    SET 3 10 12 13
    SET 4 10 12 13
    SET 5 14+ 15+ 18+

    WEEK 3 REST 60 SEC


    PUSHUPS DAY 1 DAY 2 DAY 3
    SET 1 12 14 16
    SET 2 17 19 21
    SET 3 13 14 15
    SET 4 13 14 15
    SET 5 17+ 19+ 21+

    WEEK 3 REST 60 SEC


    SIT-UPS DAY 1 DAY 2 DAY 3
    SET 1 18 21 24
    SET 2 25 28 32
    SET 3 19 21 23
    SET 4 19 21 23
    SET 5 25+ 28+ 32+

    WEEK 3 REST 60 SEC


    DIPS DAY 1 DAY 2 DAY 3
    SET 1 15 18 21
    SET 2 22 24 27
    SET 3 17 18 19
    SET 4 17 18 19
    SET 5 22+ 24+ 27+

    WEEK 4 REST 60 SEC


    PUSHUPS DAY 1 DAY 2 DAY 3
    SET 1 18 20 23
    SET 2 22 25 28
    SET 3 16 20 23
    SET 4 16 20 23
    SET 5 25+ 28+ 33+

    WEEK 4 REST 60 SEC


    SIT-UPS DAY 1 DAY 2 DAY 3
    SET 1 27 30 35
    SET 2 33 38 42
    SET 3 24 30 35
    SET 4 24 30 35
    SET 5 38+ 42+ 50+

    WEEK 4 REST 60 SEC


    DIPS DAY 1 DAY 2 DAY 3
    SET 1 23 26 30
    SET 2 28 32 36
    SET 3 20 26 30
    SET 4 20 26 30
    SET 5 32+ 36+ 42+

    WEEK 5 REST 60 SEC


    PUSHUPS DAY 1 DAY 2 DAY 3
    SET 1 28 18 18
    SET 2 35 18 18
    SET 3 25 20 20
    SET 4 22 20 20
    SET 5 35+ 14 17
    SET 6 14 17
    SET 7 16 20
    SET 8 40+ 45+

    WEEK 5 REST 60 SEC


    SIT-UPS DAY 1 DAY 2 DAY 3
    SET 1 42 27 26
    SET 2 52 27 26
    SET 3 38 30 30
    SET 4 33 30 30
    SET 5 52+ 21 26
    SET 6 21 26
    SET 7 24 30
    SET 8 60+ 67+

    WEEK 5 REST 60 SEC


    DIPS DAY 1 DAY 2 DAY 3
    SET 1 36 23 23
    SET 2 45 23 23
    SET 3 32 26 26
    SET 4 28 26 26
    SET 5 45+ 18 22
    SET 6 18 22
    SET 7 20 26
    SET 8 52+ 58+

    WEEK 6 REST 60 SEC


    PUSHUPS DAY 1 DAY 2 DAY 3
    SET 1 40 20 22
    SET 2 50 20 22
    SET 3 25 23 30
    SET 4 25 23 30
    SET 5 50+ 20 25
    SET 6 20 25
    SET 7 18 18
    SET 8 18 18
    SET 9 53+ 55+

    WEEK 6 REST 60 SEC


    DIPS DAY 1 DAY 2 DAY 3
    SET 1 60 30 33
    SET 2 75 30 33
    SET 3 38 35 45
    SET 4 35 35 45
    SET 5 75+ 30 34
    SET 6 30 34
    SET 7 27 27
    SET 8 27 27
    SET 9 80+ 90+

    WEEK 6 REST 60 SEC


    DIPS DAY 1 DAY 2 DAY 3
    SET 1 47 26 28
    SET 2 60 26 28
    SET 3 30 30 39
    SET 4 32 30 39
    SET 5 65+ 26 32
    SET 6 26 32
    SET 7 23 23
    SET 8 69+ 70+
    GOOD JOB!

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