BLOCK ROADMAP & PROGRESS
Target: 3 sessions per week · 5 week block
Weeks 1–2
Foundation● CURRENT0/6
Routine for Weeks 1–2
1Knee push-ups3×8 reps
2Bodyweight squat3×12 reps
3Plank hold3×20 sec
4Glute bridge3×12 reps
5Dead hang3×10 sec
Week 3
Foundation0/3
Routine for Week 3
1Full push-ups3×10 reps
2Slow squat3×15 reps
3Plank hold3×30 sec
4Single-leg glute bridge3×10 reps
5Dead hang3×20 sec
6Pike push-up3×6 reps
Weeks 4–5
Build0/6
Routine for Weeks 4–5
1Push-ups4×12 reps
2Jump squat3×10 reps
3Plank shoulder tap3×16 reps
4Reverse lunge3×10 reps
5Pike push-up3×10 reps
6Dead hang3×30 sec
7Superman hold3×20 sec
Week 6
Deload0/3
Routine for Week 6
1Push-ups2×8 reps
2Bodyweight squat2×12 reps
3Plank2×30 sec
4Lunge2×8 reps
5Light stretching1×600 sec
Weeks 7–8
Strength0/6
Routine for Weeks 7–8
1Archer push-up4×8 reps
2Bulgarian split squat3×10 reps
3Pike push-up4×10 reps
4Plank-to-push-up3×10 reps
5Dead hang3×45 sec
6Explosive push-up3×5 reps
7Superman hold3×30 sec