By Myworkouts
Advanced (3+ years) | |
65 minutes/day | 6 days/week | |
Build Muscle, Bodybuilding, Powerbuilding | |
Bodyweight, Dips (Parallel) Bar, Pull up bar, Steps Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
1.Push-up | 4 sets | 8 reps | 60s | |
2.Hand Stand Push-Up | 4 sets | 8 reps | 60s | |
3.Chest Dips | 4 sets | 8 reps | 60s | |
4.Static Handstand Hold | 4 sets | 8 reps | 60s | |
5.Triceps Press | 4 sets | 8 reps | 60s | |
6.Pike Push Up on Floor | 4 sets | 8 reps | 60s | |
7.Tricep Dips | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Pull-up | 4 sets | 8 reps | 60s | |
2.Wide-Grip Pullup | 4 sets | 8 reps | 60s | |
3.Cobra | 4 sets | 8 reps | 60s | |
4.Around the Bar Chin Ups See Exercise Notes | 4 sets | 8 reps | 60s | |
5.Close Grip Pull Up | 4 sets | 8 reps | 60s | |
6.Neutral-Grip Pullup | 4 sets | 8 reps | 60s | |
7.Chin Up Bar Hang | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Bodyweight Squat | 4 sets | 8 reps | 60s | |
2.Bodyweight Side Lunge | 4 sets | 8 reps | 60s | |
3.Bodyweight Squat See Exercise Notes | 4 sets | 8 reps | 60s | |
4.Bodyweight Walking Lunge | 4 sets | 8 reps | 60s | |
5.Prone Manual Hamstring | 4 sets | 8 reps | 60s | |
6.Standing Calf Raises | 4 sets | 8 reps | 60s | |
7.Glute Bridge | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Plyometric Push Up | 4 sets | 10 reps | 60s | |
2.Shoulder Tap Holds | 4 sets | 10 reps | 60s | |
3.Dive Bomber Push-Up | 4 sets | 10 reps | 60s | |
4.Standing Wall Angels | 4 sets | 10 reps | 60s | |
5.Parallel Bar Dip | 4 sets | 10 reps | 60s | |
6.Scapula Push-Ups | 4 sets | 10 reps | 60s | |
7.Dips | 4 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Cobra - Arms & Legs | 4 sets | 10 reps | 60s | |
2.Snow Angel | 4 sets | 10 reps | 60s | |
3.Chin-up | 4 sets | 10 reps | 60s | |
4.Rear Delt Press Up | 4 sets | 10 reps | 60s | |
5.Underhand Push-up | 4 sets | 10 reps | 60s | |
6.V-Bar Pullup | 4 sets | 10 reps | 60s | |
7.Alternating Bird Dog | 4 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Bodyweight Reverse Lunge | 4 sets | 10 reps | 60s | |
2.Scissors Jump | 4 sets | 10 reps | 60s | |
3.Single Leg Hip Bridge | 4 sets | 10 reps | 60s | |
4.Bodyweight Lunge | 4 sets | 10 reps | 60s | |
5.Single Leg Bodyweight Deadlift | 4 sets | 10 reps | 60s | |
6.Floor Calf Raise | 4 sets | 10 reps | 60s | |
7.Sumo Squat (Bodyweight) | 4 sets | 10 reps | 60s |
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