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Workout overview

1. Chin-ups
2. Rows
3. Hanging leg raises
4. Squats
5. Bulgarian split squats
6. Calf raises
Equipment needed: pull-up bar, dip bars

Warm-up 

Exercise Reps
A. Wrist circles 10 ea direction
B. Elbow circles 10 ea direction
C. Shoulder circles 10 ea direction
D. Squat external rotation 5 ea
E. Scapular rows 5-10 reps

1. Chin-ups 
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
8 reps 9 reps 9 reps 10 reps
Week 2 8 reps
Week 3 9 reps
Week 4 9 reps
Week 5 10 reps

2. Rows 
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
12 reps 12 reps 12 reps 12 reps
Week 2 12 reps
Week 3 12 reps
Week 4 12 reps
Week 5 12 reps

3. Hanging leg raises 
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
8 reps 9 reps 9 reps 10 reps
Week 2 8 reps
Week 3 9 reps
Week 4 9 reps
Week 5 10 reps

4. Squats
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
12 reps 13 reps 14 reps 15 reps
Week 2 12 reps
Week 3 13 reps
Week 4 14 reps
Week 5 15 reps

5. Bulgarian split squats 
2 sets (each side) with 2 min rest

Week 2 Week 3 Week 4 Week 5
12 reps 12 reps 13 reps 13 reps
Week 2 12 reps
Week 3 12 reps
Week 4 13 reps
Week 5 13 reps

6. Calf raises
2 sets with 2 min rest 

Week 2 Week 3 Week 4 Week 5
25 reps 26 reps 27 reps 28 reps
Week 2 25 reps
Week 3 26 reps
Week 4 27 reps
Week 5 28 reps
A. Shoulder flexion stretch
B. Lunge stretch
C. Straddle stretch

Cool-down
Perform 2 rounds without rest

Exercise Duration
A. Shoulder flexion stretch 60 secs
B. Lunge stretch 60 secs ea
C. Straddle stretch 60 secs ea
Exercise A. Shoulder flexion stretch B. Lunge stretch C. Straddle stretch
Duration 60 secs 60 secs ea 60 secs ea
A. Shoulder flexion stretch
B. Lunge stretch
C. Straddle stretch

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