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WEEK 1 - Monday
UPPER BODY
Push/Pull
Walk/Run………….1
mile
1-2-3-4-5-4-3-2-1
Pullup/Dip x 2
Beinne!s" Use
assis#e$ pull-ups/$ips
i% nee$e$
&l#e!na#in 'i!'ui#"
Push-
ups/Dips/(#)ma'h
Repea# 3 #imes"
Re. *!un'hes
…………….1+
Push-
Ups…………………….1
+
Re,. *!un'hes
…………….1+
*hai!
Dips…………………….
1+
(#)ma'h exe!'ise"
1+ se')n$s h)l$ %)!
ea'h !ep
Tuesday
OWER BODY
Run/alk
Repea# 3 #imes"
Walk/!un
……………… 3"++
0 (ua#s
…………………2+
0
unes………………
2+/le
eel Raises
……………..3+
e
s#!e#'h……………..2"
++
hih
ams#!in
*al,es
*))l $)n
alk/)…..5"++
Wednesday
P D&Y O
(#!e#'h
……………………
15"++
Run/alk
Runnin/alkin.....2
+-3+ minu#es
Thursday
UPPER BODY
Push/Pull exe!'ise"
2-4-6-7-1+-7-6-4-2
Pull-ups/Push-ups
Dips………………………
…1+-15
&$,. *!un'hes …..1+
81 se'. h)l$s9
Beinne!s" Use
assis#e$ pull-ups/$ips:
knee push-ups i%
nee$e$
(#)ma'h exe!'ises
*!un'hes………1+ x
1+ se's
/R '!un'hes….1+ x
1+ se's
(i$e
'!un'hes………..2 x
25
Re,. *!un'hes
………….2+
Friday
OWER BODY
Run/Walk
Repea# 3 #imes"
Walk/!un………………
…3"++
0
(ua#s………………….
2+
0 unes………………
2+/le
eel Raises….
…………..3+
e
s#!e#'h……………….2"
++
hih
ams#!in
*al,es
*))l $)n alk/)
….5"++
(#!e#'h…………………
….1+"++
Saturday
U UPPER BODY
Repea# ;)n$a<
Ex'ep# Bike 2+"++
ins#ea$ )% alkin
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WEEK 2 - Monday
UPPER BODY
Push/Pull
Walk/Run………….1
mile
1-2-3-4-5-4-3-2-1
Pullup/Dip x 2
Beinne!s" Use
assis#e$ pull-ups/$ips
i% nee$e$
&l#e!na#in 'i!'ui#"
Push-ups/Dips/(#)ma'h
Repea# 3 #imes"
Re. *!un'hes
…………….1+
Push-
Ups…………………….1
+
Re,. *!un'hes
…………….1+
*hai!Dips…………………….
1+
(#)ma'h exe!'ise"
1+ se')n$s h)l$ %)!
ea'h !ep
Tuesday
OWER BODY
Run/alk
Repea# 3 #imes"
Walk/!un
……………… 3"++
0 (ua#s
…………………2+
0
unes………………
2+/le
eel Raises
……………..3+
es#!e#'h……………..2"
++
hih
ams#!in
*al,es
*))l $)n
alk/)…..5"++
Wednesday
P D&Y O
(#!e#'h
……………………
15"++
Run/alk
Runnin/alkin.....2
+-3+ minu#es
Thursday
UPPER BODY
Push/Pull exe!'ise"
2-4-6-7-1+-7-6-4-2
Pull-ups/Push-ups
Dips………………………
…1+-15
&$,. *!un'hes …..1+
81 se'. h)l$s9
Beinne!s" Use
assis#e$ pull-ups/$ips:
knee push-ups i%
nee$e$
(#)ma'h exe!'ises
*!un'hes………1+ x
1+ se's
/R '!un'hes….1+ x
1+ se's
(i$e
'!un'hes………..2 x
25
Re,. *!un'hes………….2+
Friday
OWER BODY
Run/Walk
Repea# 3 #imes"
Walk/!un………………
…3"++
0
(ua#s………………….
2+
0 unes………………
2+/le
eel Raises….
…………..3+
es#!e#'h……………….2"
++
hih
ams#!in
*al,es
*))l $)n alk/)
….5"++
(#!e#'h…………………
….1+"++
Saturday
U UPPER BODY
Repea# ;)n$a<
Ex'ep# Bike 2+"++
ins#ea$ )% alkin
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WEEK 3 - Monday
UPPER BODY
PU(/PU D&Y
Push-up/*!un'h
supe!se#"
5 '<'les )%"
Reula!
……………………….5
Re.
'!un'h…………………
15
Wi$e……………………………5
Re,.
'!un'h…………………
15
!i'ep
………………………….5
0
si#ups……………………
….15
Pull-ups"
Reula! !ip……
1:2:3:4:5:6
Re,e!se !ip..…
6:5:4:3:2:1
&ssis#e$ pull-ups %)!
=einne!s
Tuesday
OWER BODY
Run/Walk/Bike 2+
minu#es
(ua#s
………………..3 x 2+
unes
………………..3 x 1+
*al,es…………………
..3 x 25
>umpin >a'ks ………3 x 2+
(i$e *!un'hes
………4 x 25
/R *!un'hes
……...4 x 25
Wednesday
P D&Y O
(#!e#'h
……………………
15"++
Run/alk
2+-3+ minu#es )%
!unnin/alkin
Walk…………………….
.2+ <$s
Run………………………2+
<$s
Repea# %)! 2+-3+
minu#es
Thursday
UPPER BODY
Push/Pull
Repea# 5 #imes" 8n)n-
s#)p9
Pull-ups
………………..5-1+
Push-ups ………………
1+-2+
*!un'hes….1+ x 5
se')n$s
Dips………………………..1+
>) 1"++ )! umpin
a'ks "3+
8Beinne!s ? assis#e$
pull-ups/$ips /knee
push-ups ? i% nee$e$9
Bikin …………….2+
minu#es
&= )!k)u#
Repea# 2-3 #imes"
Re. *!un'hes
…………….25
Re,. *!un'hes
……………..25
&l#. !e/!e,. '!un'hes
Friday
@O P
(#!e#'h …………..!es#
#)$a<
Ae# !ea$< %)!
(a#u!$a< %ull =)$<
)!k)u#
Saturday
U BODY
Walk/Run
………………15"++
Repea# exe!'ises
…… 3 xCs
Push-ups………………
1+-2+
(ua#s
………………….1+-2+
Dips
……………………..1+-2+
unes ……….….1+-
15/le
*!un'hes .................
2 x 25
8!eula!/!e,e!se9
eel !aises
………………….2+
Pull-ups
…………………1+-15*!un'hes
………………2 x 25
8le%#/!ih#9
3"++ =ike )! !un
ull =)$< (#!e#'h
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&= Exe!'ises"
Re. *!un'hes
……………25
Re,.
*!un'hes…………….2
5
R.
*!un'hes………………
…25
.
*!un'hes………………
….25
0
(i#ups…………………
…….25
Pushup/>umpin >a'ks
supe!se#
Repea# 1+ xCs"
>umpin >a'ks
…………….1+
Push-
ups…………………..5-
1+
…25 ea'h
e%# le le,e!
'!un'hes…25
Rih# le le,e!
'!un'hes.25
WEEK 4 - Monday
UPPER BODY
PU(/PU D&Y
Tuesday
OWER BODY
Wednesday
P D&Y O
Thursday
UPPER BODY
Friday
@O P
Saturday
U BODY
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Push-up/*!un'h
supe!se#"
5 '<'les )%"
Reula!
……………………….5
Re.
'!un'h…………………
15
Wi$e……………………
………5
Re,.
'!un'h…………………
15
!i'ep
………………………….5
0
si#ups……………………
….15
Pull-ups"
Reula! !ip……
1:2:3:4:5:6
Re,e!se !ip..…
6:5:4:3:2:1
&ssis#e$ pull-ups %)!
=einne!s
&= Exe!'ises"Re. *!un'hes
……………25
Re,.
*!un'hes…………….2
5
R.
*!un'hes………………
Run/Walk/Bike 2+
minu#es
(ua#s
………………..3 x 2+
unes
………………..3 x 1+
*al,es…………………
..3 x 25
>umpin >a'ks ………
3 x 2+
(i$e *!un'hes
………4 x 25
/R *!un'hes
……...4 x 25
(#!e#'h
……………………
15"++
Run/alk
2+-3+ minu#es )%
!unnin/alkin
Walk…………………….
.2+ <$s
Run
………………………2+
<$s
Repea# %)! 2+-3+
minu#es
Push/Pull
Repea# 5 #imes" 8n)n-
s#)p9
Pull-ups
………………..5-1+
Push-ups ………………
1+-2+
*!un'hes….1+ x 5
se')n$s
Dips
………………………..1+
>) 1"++ )! umpin
a'ks "3+
8Beinne!s ? assis#e$
pull-ups/$ips /knee
push-ups ? i% nee$e$9
Bikin …………….2+
minu#es
&= )!k)u#
Repea# 2-3 #imes"
Re. *!un'hes
…………….25
Re,. *!un'hes
……………..25
&l#. !e/!e,. '!un'hes
…25 ea'h
e%# le le,e!'!un'hes…25
Rih# le le,e!
'!un'hes.25
(#!e#'h …………..!es#
#)$a<
Ae# !ea$< %)!
(a#u!$a< %ull =)$<
)!k)u#
Walk/Run
………………15"++
Repea# exe!'ises
…… 3 xCs
Push-ups………………
1+-2+
(ua#s
………………….1+-2+
Dips
……………………..1+-
2+
unes ……….….1+-
15/le
*!un'hes .................
2 x 25
8!eula!/!e,e!se9
eel !aises
………………….2+
Pull-ups
…………………1+-15
*!un'hes
………………2 x 25
8le%#/!ih#9
3"++ =ike )! !un
ull =)$< (#!e#'h
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…25
.
*!un'hes………………
….25
0
(i#ups…………………
…….25
Pushup/>umpin >a'ks
supe!se#
Repea# 1+ xCs"
>umpin >a'ks
…………….1+
Push-
ups…………………..5-
1+
WEEK 5 – Monday
Walk
……………………….
5"++
(#!e#'h……………………1+"++
U BODY
Push/Pull Da<
Repea# 3 xCs
Push-
Tuesday
P D&Y O
(#!e#'h
……………………15"++
Run/alk
Runnin/alkin ….
2+-3+ minu#es
Wednesday
Walk……………………
……5"++
(#!e#'h…………………
….1+"++
UPPER BODY *R*U
R&@@A
Repea# 2 xCs
Push-
ups…………………1+-
15
Thursday
Walk
…………………………
5"++
(#!e#'h……………………..1+"++
EA(/OE &@DE(
*R*U R&@@A
Repea# 3 xCs
(ua#s…………………
……….2+
Friday
P D&Y O
(#!e#'h
…………………..15"++
Run/alk
2+-3+ minu#es )%
!unnin/alkin
Saturday
Walk
……………………….5"
++
(#!e#'h………………… 1+"++
U BODY *R*U
Repea# 2 xCs
Push-ups
……………… 1+-15
(ua#s
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ups…………………….1
+
(ua#s
………………………..1+
*hai! Dips
……………………7
unes
………………...1+/le
Pull-ups
………………………1+
*al,es
…………………………
1+
Repea# a=s 2xCs
&=s/l)e! =a'k
Re. '!un'hes
…………….25Re,.'!un'hes…………
……25
e%#
'!un'hes………………
25
Rih# '!un'hes.
…………..25
Bell< Fu##e!ki'ks…..
…….2+
R.a!m/.leli%#s……………2+
*!un'hes………………
………2+
)e!
=a'kG1……………….2
+
Pull-
ups………………………
..15
Re,.'!un'hes…………
…….2+
Re,.pull-
ups…………………15
*!un'hes………………
………2+
Dips……………………
…………1+
Re,.'!un'hes…………
…….2+
)e!=a'kG1……………….1
+
*!un'hes………………
………2+
)e!
=a'kG2……………….2
+
&!m
aule!s…………………
2+Re,.'!un'hes…………
…….2+
)e!
=a'kG3……………….2
+
.'!un'hes……………
………2+
unes…………………
…..1+/le
R.'!un'hes……………
………2+
eel
!aise……………………..
3+
.'!un'hes……………
……….2+
Walk/) )! =ike ……
2"++
Bell<
Fu##e!ki'ks……….2 x
2+
R.a!m/.le
li%#s………..2 x 2+(#!e#'h les
………………1+"++
Walk/)/=ike a!)un$
h)use/in <a!$ e#'. %)!
2"++ ea'h se#. elps
l))sen #he les.
……………………….2+
*!un'hes
…………………..2+
)e! =a'kG1
……………2+
Pull-ups
……………………..15
unes
…………………1+/le
Re,.'!un'hes………
…….2+
*al,es
…………………..25/le
Push-ups
……………….1+-15
Dips
…………………………
…1+Re,.'!un'hes
…………….2+
)e! =a'k
G2…………….1+
(ua#s
………………………..2
+
&!m aule!s
……………….2+
Re,.'!un'hes……………..2+
unes
…………………1+/le
*!un'hes
……………………2+
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WEEK 6 – Monday
Walk
……………………….
5"++
(#!e#'h
……………………1+"++
U BODY
Push/Pull Da<Repea# 3 xCs
Push-
ups…………………….1
+
(ua#s
………………………..1+
*hai! Dips
……………………7
unes
………………...1+/lePull-ups
………………………1+
*al,es
…………………………
1+
Repea# a=s 2xCs
Tuesday
P D&Y O
(#!e#'h
……………………
15"++
Run/alk
Runnin/alkin ….
2+-3+ minu#es
Wednesday
Walk……………………
……5"++
(#!e#'h…………………
….1+"++
UPPER BODY *R*U
R&@@A
Repea# 2 xCs
Push-ups…………………1+-
15
*!un'hes………………
………2+
)e!
=a'kG1……………….2
+
Pull-
ups………………………
..15Re,.'!un'hes…………
…….2+
Re,.pull-
ups…………………15
*!un'hes………………
………2+
Dips……………………
Thursday
Walk
…………………………
5"++
(#!e#'h…………………
…..1+"++
EA(/OE &@DE(
*R*U R&@@A
Repea# 3 xCs(ua#s…………………
……….2+
.'!un'hes……………
………2+
unes…………………
…..1+/le
R.'!un'hes……………
………2+
eel
!aise……………………..3+
.'!un'hes……………
……….2+
Walk/) )! =ike ……
2"++
Bell<
Friday
P D&Y O
(#!e#'h
…………………..15"++
Run/alk
2+-3+ minu#es )%
!unnin/alkin
Saturday
Walk
……………………….5"
++
(#!e#'h
………………… 1+"++
U BODY *R*U
Repea# 2 xCs
Push-ups……………… 1+-15
(ua#s
……………………….2+
*!un'hes
…………………..2+
)e! =a'kG1
……………2+
Pull-ups
……………………..15
unes…………………1+/le
Re,.'!un'hes………
…….2+
*al,es
…………………..25/le
Push-ups
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&=s/l)e! =a'k
Re. '!un'hes
…………….25
Re,.'!un'hes…………
……25
e%#
'!un'hes………………
25
Rih# '!un'hes.
…………..25
Bell< Fu##e!ki'ks…..
…….2+
R.a!m/.le
li%#s……………2+
…………1+
Re,.'!un'hes…………
…….2+
)e!
=a'kG1……………….1
+
*!un'hes………………
………2+
)e!
=a'kG2……………….2
+
&!m
aule!s…………………
2+
Re,.'!un'hes…………
…….2+
)e!
=a'kG3……………….2
+
Fu##e!ki'ks……….2 x
2+
R.a!m/.le
li%#s………..2 x 2+
(#!e#'h les
………………1+"++
Walk/)/=ike a!)un$
h)use/in <a!$ e#'. %)!
2"++ ea'h se#. elps
l))sen #he les.
……………….1+-15
Dips
…………………………
…1+
Re,.'!un'hes
…………….2+
)e! =a'k
G2…………….1+
(ua#s
………………………..2
+
&!m aule!s
……………….2+
Re,.'!un'hes
……………..2+
unes
…………………1+/le
*!un'hes
……………………2+
WEEK 7 – Monday
Walk
…………………………
5"++
(#!e#'h…………………
…..1+"++
Tuesday
Walk
……………………..5"+
+
(#!e#'h
………………..1+"++
Wednesday
P D&Y O
Walk
……………………….2+
"++
Thursday
@e a!mup
Repea# 1+ #imes in
5"++"
>umpin a'ks
………………1+
Friday
EA( &@D
OE&@DE(
Repea# 4 #imes"
Bike )!
Saturday
>umpin a'ks/push-
up
Wa!mup………………
…5"++
(#!e#'h…………………
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Push-
ups……………..1+:1+:
1+
8i$e: !eula!: 'l)se9
Bike )!
Walk………………3"++
Reula! '!un'hes
…………1+
81+ se')n$ h)l$s9
Dips
……………………………
..15
Bike )! Walk
……………..3"++
Re,e!se '!un'hes
………..1+
85 se')n$ h)l$s9*!un'hes ..
……………..4 x 25
Bike )! Walk
…………….3"++
(h)ul$e!
'i!'les………..1"++
8up: %!)n#: si$e:
mili#a!<9
Bell< Fu##e!ki'ks
…….2 x 2+
R.a!m/.le
li%#s……….2 x 2+
Walk )! =ike
………………5"++
EA(: B&*H &@D
&B(
&l#e!na#e pull-
ups/a=s
Pull-
ups……………….3 x
15
8!eula! )! assis#e$9
(i$e '!un'hes………
3 x 2+
8/)u#e! #hih li%#s9
Bike )! alk
………….4"++
&l#e!na#e pull-
ups/a=sRe,e!se pull-ups …3
x 15
(i$e '!un'hes
……..3 x 2+
8/inne! #hih li%#s9
Bike )! alk
………….4"++
&l#e!na#e leexe!'ise
(ua#s
…………………3 x 15
unes…………..3 x
1+/le
eel
!aises…………..3 x
(#!e#'h
……………………
1+"++
Push-
ups…………………..5-
1+
Uppe! =)$< s#!e#'h
Uppe! =)$<"
Push/Pull exe!'ise
2-4-6-7-1+-7-6-4-2
Pull-ups/Push-ups
Repea# 2 #imes"
*hane !ip )n
!e,e!se si$e )%
p<!ami$
alk………………5"++
(ua#s…………………
…….1"++
unes…………………
…….1"++
*al,es…………………
………1"++
),e han$les
Repea# 3 #imes"
(i$e
'!un'hes……………….
25
8/inne! #hih li%#s9
/R *!un'hes
……………….25
Ou#e! #hih le
li%#s……….25
(imme!s……………
………2+
R.a!m /. le li%#s
…………2+
..1+"++
*&RDO OPO@ D&Y
Walk/!un………………
..3+"++
O! Bike
………………….3+"++
8see =ike )!k)u#s9
O!
sim………………….3
+"++
O! 'hallene
<)u!sel% i#h 2 )%
#he 3 )p#i)ns
*))l $)n/s#!e#'h
1+"++
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(#!e#'h…………………
…….5"++
2+
Bike
………………………
4"++
(#!e#'h………………
…….5"++
WEEK 8 – MondayWalk
…………………………
5"++
(#!e#'h…………………
…..1+"++
Push-
ups……………..1+:1+:
1+
8i$e: !eula!: 'l)se9
Bike )!
Walk………………3"++
Reula! '!un'hes
…………1+
81+ se')n$ h)l$s9
Dips
……………………………
TuesdayWalk
……………………..5"+
+
(#!e#'h
………………..1+"++
EA(: B&*H &@D
&B(
&l#e!na#e pull-ups/a=s
Pull-
ups……………….3 x
15
8!eula! )! assis#e$9
(i$e '!un'hes………
3 x 2+
WednesdayP D&Y O
Walk
……………………….2+
"++
(#!e#'h
……………………
1+"++
Thursday@e a!mup
Repea# 1+ #imes in
5"++"
>umpin a'ks
………………1+
Push-
ups…………………..5-
1+
Uppe! =)$< s#!e#'h
Uppe! =)$<"
Push/Pull exe!'ise
2-4-6-7-1+-7-6-4-2
Pull-ups/Push-ups
FridayEA( &@D
OE&@DE(
Repea# 4 #imes"
Bike )!
alk………………5"++
(ua#s…………………
…….1"++
unes…………………
…….1"++*al,es…………………
………1"++
),e han$les
Repea# 3 #imes"
(i$e
'!un'hes……………….
Saturday >umpin a'ks/push-
up
Wa!mup………………
…5"++
(#!e#'h…………………
..1+"++
*&RDO OPO@ D&Y
Walk/!un………………..3+"++
O! Bike
………………….3+"++
8see =ike )!k)u#s9
O!
sim………………….3
+"++
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..15
Bike )! Walk
……………..3"++
Re,e!se '!un'hes
………..1+
85 se')n$ h)l$s9
*!un'hes ..
……………..4 x 25
Bike )! Walk
…………….3"++
(h)ul$e!
'i!'les………..1"++
8up: %!)n#: si$e:
mili#a!<9
Bell< Fu##e!ki'ks
…….2 x 2+R.a!m/.le
li%#s……….2 x 2+
Walk )! =ike
………………5"++
(#!e#'h…………………
…….5"++
8/)u#e! #hih li%#s9
Bike )! alk
………….4"++
&l#e!na#e pull-
ups/a=s
Re,e!se pull-ups …3
x 15(i$e '!un'hes
……..3 x 2+
8/inne! #hih li%#s9
Bike )! alk
………….4"++
&l#e!na#e le
exe!'ise
(ua#s…………………3 x 15
unes…………..3 x
1+/le
eel
!aises…………..3 x
2+
Bike
………………………
4"++
(#!e#'h…………………….5"++
Repea# 2 #imes"
*hane !ip )n
!e,e!se si$e )%
p<!ami$
25
8/inne! #hih li%#s9
/R *!un'hes
……………….25
Ou#e! #hih le
li%#s……….25
(imme!s……………
………2+R.a!m /. le li%#s
…………2+
O! 'hallene
<)u!sel% i#h 2 )%
#he 3 )p#i)ns
*))l $)n/s#!e#'h
1+"++
WEEK 9 - Monday
>)/Walk………………
……5"++
(#!e#'h…………………
……5"++
Tuesday
Wa!mup …….!epea#
1+xCs
>umpin
a'ks……………1+
0 (ua#s
Wednesday
P D&Y O
>)/alk
…………………2+"++
(#!e#'h…………………
Thursday
Wa!mup……….!epea#
1+xCs
>umpin
a'ks…………….1+
Push-ups
Friday
>)/Walk………………
….5"++
(#!e#'h
…………………….5"++
Saturday
Repea# 5-1+ xCs
>umpin a'ks
…………..1+
Pushup
……………………5-1+
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Repea# 2 xCs i% #))
eas<
1-2-3-4-5-4-3-2-1
Uppe! =)$< P
U UPPER BODY
Pull-ups
…………………….. x 2Push-
ups…………………… x
4
*!un'hes
………………….. x 5
Dips
…………………………..
x 4
Beinne!s" Use
assis#e$ $ips/pull-upsan$ knee push-ups
Bell< Fu##e!ki'ks
…………..2+
R.a!m / .le li%#s
………….2+
>)/=ike
…………………2+"++
(#!e#'h
…………………..1+
OWER BODY-&B(
(ua#s…………………
.3 x 2+
/R
'!un'hes………...3 x
4+
Run/=ike………………..3"++
unes……………3 x
1+/le
/R '!un'hes
…………3 x 4+
Run/Bike
………………..3"++
*al,es
…………………3 x 25
(i$e '!un'hes………. x 4+
Run/Bike………………
…3"++
Bell<
Fu##e!ki'ks……..2+
R.a!m/.le
li%#s……….2+
(#!e#'h………………
……5"++
….1+"++ ……………………1+
Repea# 5-1+ #imes
UPPER BODY
PU(/&B(
Wi$e push-
ups……………5-1+
Re.'!un'hes……………….2+
Re.push-
ups………………5-1+
Re,.'!un'hes…………
…….2+
!i'ep push-
ups…………5-1+
0
(i#ups……………………
…..2+
Bell<
Fu##e!ki'ks………….2+
R.a!m/.le
li%#s……………2+
>)/=ike
……………………2+"++
(#!e#'h
Repea# 4 #imes
EA( &@D B&*H
Bell<
Fu##e!ki'ks…………..2
+
R.a!m/.le
li%#s…………….2+
(ua#s………………….2+ !eps
unes
………………….1+ !eps
*al,es…………………..
2+ !eps
/R '!un'hes
………………..25
(i$e '!un'hes
……………….25
8=)#h si$es )n a=s9
>)/=ike
…………………2+"++
(#!e#'h
(#!e#'h
…………………..1+"++
UPPER BODY
*R*U
Repea# 3 xCs
Push-
ups………………….15
*!un'hes…………………2+
)e!
=a'kG1…………...2+
Pull-ups
………………..1+-15
Re,.'!un'hes
…………..2+
Wi$e Push-ups
……...1+-15
Dips……………………..1+-
15
Re,.'!un'hes………
……2+
)e! =a'k
G2…………..1+
&!m aule!s
……………..2+
Re,.pull-ups …………
1+-15Re,.'!un'hes
……………2+
*!un'hes
………………….2+
Use knee push-ups:
assis#e$ $ips an$
8/17/2019 Maximum-Fitness-Workout-Charts 26 weeks +++.docx
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pull-ups i% nee$e$
WEEK 1 - Monday
>)/Walk………………
……5"++
(#!e#'h…………………
……5"++
Repea# 2 xCs i% #))
eas<
1-2-3-4-5-4-3-2-1Uppe! =)$< P
U UPPER BODY
Pull-ups
…………………….. x 2
Push-
ups…………………… x
4
*!un'hes
………………….. x 5Dips
…………………………..
x 4
Beinne!s" Use
assis#e$ $ips/pull-ups
an$ knee push-ups
Tuesday
Wa!mup …….!epea#
1+xCs
>umpin
a'ks……………1+
0 (ua#s
…………………..1+
OWER BODY-&B(
(ua#s………………….3 x 2+
/R
'!un'hes………...3 x
4+
Run/=ike………………
..3"++
unes……………3 x
1+/le
/R '!un'hes
…………3 x 4+Run/Bike
………………..3"++
*al,es
…………………3 x 25
(i$e '!un'hes
………. x 4+
Wednesday
P D&Y O
>)/alk
…………………2+"++
(#!e#'h…………………
….1+"++
Thursday
Wa!mup……….!epea#
1+xCs
>umpin
a'ks…………….1+
Push-ups
……………………1+
Repea# 5-1+ #imes
UPPER BODY
PU(/&B(
Wi$e push-
ups……………5-1+
Re.'!un'hes…………
…….2+
Re.push-
ups………………5-1+
Re,.'!un'hes…………
…….2+ !i'ep push-
ups…………5-1+
0
(i#ups……………………
…..2+
Bell<
Friday
>)/Walk………………
….5"++
(#!e#'h
…………………….5"++
Repea# 4 #imes
EA( &@D B&*H
Bell<Fu##e!ki'ks…………..2
+
R.a!m/.le
li%#s…………….2+
(ua#s………………….
2+ !eps
unes
………………….1+ !eps
*al,es…………………..
2+ !eps/R '!un'hes
………………..25
(i$e '!un'hes
……………….25
8=)#h si$es )n a=s9
>)/=ike
Saturday
Repea# 5-1+ xCs
>umpin a'ks
…………..1+
Pushup
……………………5-1+
(#!e#'h
…………………..1+"++
UPPER BODY*R*U
Repea# 3 xCs
Push-
ups………………….15
*!un'hes
…………………2+
)e!
=a'kG1…………...2+
Pull-ups
………………..1+-15Re,.'!un'hes
…………..2+
Wi$e Push-ups
……...1+-15
Dips
……………………..1+-
15
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Bell< Fu##e!ki'ks
…………..2+
R.a!m / .le li%#s
………….2+
>)/=ike
…………………2+"++
(#!e#'h
Run/Bike………………
…3"++
Bell<
Fu##e!ki'ks……..2+
R.a!m/.le
li%#s……….2+
(#!e#'h……………………5"++
Fu##e!ki'ks………….2+
R.a!m/.le
li%#s……………2+
>)/=ike
……………………2+"++
(#!e#'h
…………………2+"++
(#!e#'h
Re,.'!un'hes………
……2+
)e! =a'k
G2…………..1+
&!m aule!s
……………..2+
Re,.pull-ups …………
1+-15
Re,.'!un'hes……………2+
*!un'hes
………………….2+
Use knee push-ups:
assis#e$ $ips an$
pull-ups i% nee$e$
WEEK 11 - Monday
Wa!mup ….!epea# 5-
1+ xCs
>umpin
a'ks………………1+Push-ups
…………………….1+
UPPER BODY P
1-2-3-4-5-4-3-2-1
Tuesday
Wa!mup……..!epea#
1+xCs
>umpin
a'ks…………….1+0 (ua#s
……………………1+
EA/&B WORHOU
Repea# 3-4 #imes
(ua#s
……………………….2
Wednesday
Wa!mup…….!epea#
5-1+xCs
>umpin a'ks
………………1+Push-ups
……………………..1+
*E(/&B(
25-1 push-ups
5+-2 '!un'hes )%
'h)i'e
Thursday
Wa!mup ……..!epea#
5-1+Cs
>umpin
a'ks……………..1+(#!e#'h 15 se')n$s
ea'h s#!e#'h
UPPER BODY
Repea# 2 #imes
5+ pull-ups in as %e
se#s as p)ssi=le
Friday
Wa!mup……….!epea#
1+xCs
>umpin a'ks
…………….1+0 (ua#s
…………………….1+
EA (UPER(E
Repea# 2-3 #imes
>)/alk……………….
0 mile
Saturday
Repea#
……………….5-1+ xCs
>umpin a'ks
………….1+Pushups……………….
5-1+
(#!e#'h…………………
.1+"++
UPPER BODY P
*R*U
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1. Pull-ups ……….
x 12. Push-ups………
x 23. &=s
……………… x
34. Dips
……………… x2
+
unes
………………………2+
*al%
!aise……………………
25
(i$e '!un'hes 25
ea'h si$e
BHE
Push/pull pe$$le
1"++/1"++ %)! 2+-3+
minu#es
Push……………………
….1"++
Pull……………………
……1"++
&l#e!na#in e,e!<
1"++8nee$ s#!aps %)! %ee#
#) pull9
1s# se# … 25 push-ups
/ 5+ '!un'hes
2n$ se# … 24 push-
ups / 47 '!un'hes
3!$ se# … 23 push-
ups / 46 '!un'hes
&ll #he a< #) 1 )n
push-ups an$ 2 )n
a=s25 #)#al se#s
>)/=ike ………..2+
minu#es
(#!e#'h
8$) assis#e$ i%
nee$e$9
&= $a<-)I
>)/=ike
……………….2+"++
(#!e#'h
(ua#s
………………………..2+
0 (ua#s
…………………….2+
4-')un# sua#s
……………1+
Walkin sua#s ……
1+/si$e
unes …………….1+-2+/le
Walkin lunes…..2+
s#eps
*al,es !eula!
……………..2+
*al,es ? #)e
in……………..2+
*al,es ? #)e
)u#……………2+
*al,es ? =en#knee……….2+
(#!e#'h…………………
…...3"++
Repea# 2 #imes 8n)
!es#9
Pull-ups …… max J
3 nes
&=s …………….max
in 2"++
Dips…………...max J
3 nes
&=s ……………..maxin 2"++
Push-ups …… max in
2"++
&=s …………….. max
in 2"++
>)/=ike
………………..2+"++
(#!e#'h
WEEK 12 - Monday Tuesday Wednesday Thursday Friday Saturday
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Wa!mup ….!epea# 5-
1+ xCs
>umpin
a'ks………………1+
Push-ups
…………………….1+
UPPER BODY P
1-2-3-4-5-4-3-2-1
5. Pull-ups ……….
x 16. Push-ups………
x 2K. &=s
……………… x
3
7. Dips……………… x
2
Wa!mup……..!epea#
1+xCs
>umpin
a'ks…………….1+
0 (ua#s
……………………1+
EA/&B WORHOU
Repea# 3-4 #imes(ua#s
……………………….2
+
unes
………………………2+
*al%
!aise……………………
25
(i$e '!un'hes 25
ea'h si$e
BHE
Push/pull pe$$le
1"++/1"++ %)! 2+-3+
minu#es
Push……………………
….1"++
Pull……………………
……1"++
&l#e!na#in e,e!<1"++
8nee$ s#!aps %)! %ee#
#) pull9
Wa!mup…….!epea#
5-1+xCs
>umpin a'ks
………………1+
Push-ups
……………………..1+
*E(/&B(
25-1 push-ups5+-2 '!un'hes )%
'h)i'e
1s# se# … 25 push-ups
/ 5+ '!un'hes
2n$ se# … 24 push-
ups / 47 '!un'hes
3!$ se# … 23 push-
ups / 46 '!un'hes
&ll #he a< #) 1 )n
push-ups an$ 2 )na=s
25 #)#al se#s
>)/=ike ………..2+
minu#es
(#!e#'h
Wa!mup ……..!epea#
5-1+Cs
>umpin
a'ks……………..1+
(#!e#'h 15 se')n$s
ea'h s#!e#'h
UPPER BODY
Repea# 2 #imes5+ pull-ups in as %e
se#s as p)ssi=le
8$) assis#e$ i%
nee$e$9
&= $a<-)I
>)/=ike
……………….2+"++
(#!e#'h
Wa!mup……….!epea#
1+xCs
>umpin a'ks
…………….1+
0 (ua#s
…………………….1+
EA (UPER(E
Repea# 2-3 #imes >)/alk……………….
0 mile
(ua#s
………………………..2+
0 (ua#s
…………………….2+
4-')un# sua#s
……………1+
Walkin sua#s ……
1+/si$eunes …………….1+-
2+/le
Walkin lunes…..2+
s#eps
*al,es !eula!
……………..2+
*al,es ? #)e
in……………..2+
*al,es ? #)e
)u#……………2+*al,es ? =en#
knee……….2+
(#!e#'h…………………
…...3"++
Repea#
……………….5-1+ xCs
>umpin a'ks
………….1+
Pushups……………….
5-1+
(#!e#'h…………………
.1+"++
UPPER BODY P
*R*U
Repea# 2 #imes 8n)
!es#9
Pull-ups …… max J
3 nes
&=s …………….max
in 2"++
Dips…………...max J
3 nes&=s ……………..max
in 2"++
Push-ups …… max in
2"++
&=s …………….. max
in 2"++
>)/=ike
………………..2+"++
(#!e#'h
8/17/2019 Maximum-Fitness-Workout-Charts 26 weeks +++.docx
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WEEK 13 - Monday
Wa!mup ….!epea# 5-
1+ xCs
>umpin
a'ks……………….1+
Push-ups
……………………..1+
(P&R&@ RU@Run 1 mile
1++ push-ups
1++ a=s )% 'h)i'e
Run 1 mile
K5 push-ups
K5 a=s )% 'h)i'e
Run 1 mile
5+ push-ups
5+ a=s )% 'h)i'e
8D) P in as %e se#s
as p)ssi=le9
Tuesday
Wa!mup ….!epea#
1+ xCs
>umpin
a'ks……………1+
0 (ua#s
…………………..1+
EA/BHE PRepea# 4 #imes
(ua#s
…………………….1"+
+
Walkin lunes
……….1"++
*al,es…………………
…..1"++
Bike
………………………..3"++
Wednesday
Wa!mup …..!epea# 5-
1+xCs
>umpin a'ks
…………….1+
Push-ups
…………………….1+
;EA&-;&LWORHOU
Pull-ups Push-ups
Dips
1.;ax ;ax
;ax
2.;ax-2 ;ax-1+
;ax-4
3.;ax-4 ;ax-2+
;ax-7
4.;ax-6 ;ax-3+;ax-12
5.;ax-7 ;ax-4+
;ax-16
8n) !es# %!)m
exe!'ise #) exe!'ise9
(p!in#/Run
Thursday
Wa!mup …….!epea#
5-1+Cs
>umpin
a'ks…………….1+
(#!e#'h 15 se')n$s
ea'h s#!e#'h
UPPER BODYY
Bike/i%e'<'le
p<!ami$
e,el…………………….
1-12-1
1"++ ea'h le,el
8manual m)$e9
)#al #ime" 23 minu#es
BikePush/pull pe$$le
1"++/1"++……2+-3+
minu#es
Push……………………
…….1"++
Pull………………………
…….1"++
Friday
Wa!mup ……. Repea#
1+xCs
>umpin a'ks
……………..1+
0 (ua#s
……………………..1+
EA (UPER(ERepea# 3 #imes
>)/alk………………..
M mile
(ua#s
………………………….2
+
0 (ua#s
………………………2+
4-')un# sua#s
…………….1+Walkin sua#s
…….1+/si$e
>)/alk………………
… M mile
unes ………………
1+-2+/le
Walkin lunes……
Saturday
Repea# ……………..5-
1+xCs
>umpin
a'ks……………1+
Pushup………………
…….5-1+
(im/PRepea# 1+ #imes
(im 8'h)i'e9
………..1++m
Push-ups
……………..1+-2+
&=s )% 'h)i'e
…………..2+
Pull)u#s
…………………….5
&@D/OR
(p!in#/P
Repea# 1+ #imes
Pull-ups
……………………..1+
Push-ups
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5+ <$ sp!in#/5+ <$
)
)! 1+:2+:3+ minu#es
&l#e!na#in e,e!< 1"++
8nee$ s#!aps %)! %ee#
#) pull9
2+ s#eps
>)/alk………………..
M mile
*al,es !eula!
……………..2+
*al,es ? #)e
in……………..2+
*al,es ? #)e
)u#……………2+*al,es ? =en#
knee……….2+
(#!e#'h…………………
…….3"++
……………………2+
&=s )% 'h)i'e
……………..3+
Run ……………………
1++<$s
(#!e#'h
…………………..1+"++
WEEK 14 - Monday
Wa!mup/(#!e#'h
UPPER BODY ?PU(/PU D&Y
P PYR&;D
Pull-ups
………………….1-1+-1
Push-ups
………………..2-2+-2
Tuesday
Wa!mup/(#!e#'h
OWER BODY
Bike 8)! )9 mixe$
i#h le P
Repea# 3 #imes
Bike
………………………
5"++
Wednesday
Wa!mup/(#!e#'h
(W;/RU@/BHE D&Y
(im sp!in#s
Repea# 1+ #imes"
(p!in#
……………………..1++
m
5+m sl) 8'a#'h
Thursday
Wa!mup/(#!e#'h
UPPER BODY
Push/Pull exe!'ise
Repea# 1+ #imes"
>umpin a'ks
………………1+
Push-ups
……………………..1+
Friday
Wa!mup/(#!e#'h
OWER BODY ?RU@/W&H
Runnin/e P
>)………………………
…1 mile
(p!in# ………………….
M mile
Saturday
Wa!mup/(#!e#'h
U UPPER BODY
Repea# 1+ #imes"
>umpin a'ks
…………..1+
Push-ups
………………….1+
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&=s )%
'h)i'e………..5-5+-5
Runnin
3 mile #!a'k )!k)u#
>)……. 1 mile in
K"++-7"++
(p!in#……………………
. M mile >) ……………. M mile
in 2"++
(p!in# …………………..
M mile
>) …………… M mile
in 2"++
(p!in# …………………
1/7 mile
>) ………… 1/7 mile
in 1"++(p!in# …………………
1/7 mile
>) ………… 1/7 mile
in 1"++
(p!in# …………………
1/7 mile
>) ………… 1/7 mile
in 1"++
(p!in# …………………
1/7 mile >) ………… 1/7 mile
in 1"++
(ua#s…………………
..1"++
unes………………
…..1"++
*al,es…………………
..1"++
&=s max
……………..2"++
a=s ? 'an =e <)u!'h)i'e )%"
si#ups: 0 si#ups )!
'!un'hes
(im …………………
1+++m
(im……..5++m
i#h Nns
(im….5++m
i#h)u# Nns(#!)ke )% 'h)i'e
(i$e )! %!ees#<le
s#!)ke
*))l $)n/(#!e#'h
=!ea#h9
815++m #)#al9
&=s ),e han$les
Repea# 4 #imes"
(i$e-'!un'hes
…….25 /si$e
)e! =a'k Fu##e!s
2+ se'
Bike 8li%e'<'le
p<!ami$9
e,el 1-12-1
1"++ ea'h le,el )%
p<!ami$
8manual m)$e9
)#al #ime" 23
minu#es
O! Runnin )!k)u#
*))l $)n/(#!e#'h
Uppe! =)$< P
1+ (upe!se#s
Pull-
ups………………………
…7
Push-
ups………………………
2+&=s )% 'h)i'e .
……………..2+
Dips………………………
………1+
*))l $)n/(#!e#'h
(ua#s
………………………2+
unes
……………………
1+/le
>)…………… M mile
in 2"++
(p!in# ………………….
M mile(ua#s
………………………2+
unes
……………………
1+/le
>)…………… M mile
in 2"++
(p!in# …………………
1/7 mile
(ua#s………………………2+
unes
……………………
1+/le
>)……………1/7 mile
in 1"++
(p!in# …………………
1/7 mile
(ua#s
………………………2+unes
……………………
1+/le
>)……………1/7 mile
in 1"++
@) a=s #)$a<
5+ pull-ups in as %e
se#s as p)ssi=le
8)al 2-39
(im/p#
Repea# 5-1+ #imes"
(p!in#
……………………
1++mPush-ups………………
1+-2+
&=s )% 'h)i'e
……….2+-3+
*))l $)n/(#!e#'h
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WEEK 15 - MondayWa!mup/(#!e#'h
UPPER BODY ?
PU(/PU D&Y
P PYR&;D
Pull-ups
………………….1-1+-1
Push-ups
………………..2-2+-2&=s )%
'h)i'e………..5-5+-5
Runnin
3 mile #!a'k )!k)u#
>)……. 1 mile in
K"++-7"++
(p!in#……………………
. M mile
>) ……………. M milein 2"++
(p!in# …………………..
M mile
>) …………… M mile
in 2"++
(p!in# …………………
1/7 mile
TuesdayWa!mup/(#!e#'h
OWER BODY
Bike 8)! )9 mixe$
i#h le P
Repea# 3 #imes
Bike
………………………
5"++(ua#s…………………
..1"++
unes………………
…..1"++
*al,es…………………
..1"++
&=s max
……………..2"++
a=s ? 'an =e <)u!
'h)i'e )%"si#ups: 0 si#ups )!
'!un'hes
(im …………………
1+++m
(im……..5++m
i#h Nns
WednesdayWa!mup/(#!e#'h
(W;/RU@/BHE D&Y
(im sp!in#s
Repea# 1+ #imes"
(p!in#
……………………..1++
m
5+m sl) 8'a#'h=!ea#h9
815++m #)#al9
&=s ),e han$les
Repea# 4 #imes"
(i$e-'!un'hes
…….25 /si$e
)e! =a'k Fu##e!s
2+ se'
Bike 8li%e'<'le
p<!ami$9
e,el 1-12-1
1"++ ea'h le,el )%
p<!ami$
8manual m)$e9
)#al #ime" 23
ThursdayWa!mup/(#!e#'h
UPPER BODY
Push/Pull exe!'ise
Repea# 1+ #imes"
>umpin a'ks
………………1+
Push-ups
……………………..1+
Uppe! =)$< P
1+ (upe!se#s
Pull-
ups………………………
…7
Push-
ups………………………
2+
&=s )% 'h)i'e .……………..2+
Dips………………………
………1+
*))l $)n/(#!e#'h
FridayWa!mup/(#!e#'h
OWER BODY ?
RU@/W&H
Runnin/e P
>)………………………
…1 mile
(p!in# ………………….
M mile(ua#s
………………………2+
unes
……………………
1+/le
>)…………… M mile
in 2"++
(p!in# ………………….
M mile
(ua#s………………………2+
unes
……………………
1+/le
>)…………… M mile
in 2"++
(p!in# …………………
SaturdayWa!mup/(#!e#'h
U UPPER BODY
Repea# 1+ #imes"
>umpin a'ks
…………..1+
Push-ups
………………….1+
5+ pull-ups in as %e
se#s as p)ssi=le
8)al 2-39
(im/p#
Repea# 5-1+ #imes"
(p!in#
……………………
1++m
Push-ups………………1+-2+
&=s )% 'h)i'e
……….2+-3+
*))l $)n/(#!e#'h
8/17/2019 Maximum-Fitness-Workout-Charts 26 weeks +++.docx
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>) ………… 1/7 mile
in 1"++
(p!in# …………………
1/7 mile
>) ………… 1/7 mile
in 1"++
(p!in# …………………
1/7 mile
>) ………… 1/7 milein 1"++
(p!in# …………………
1/7 mile
>) ………… 1/7 mile
in 1"++
(im….5++m
i#h)u# Nns
(#!)ke )% 'h)i'e
(i$e )! %!ees#<le
s#!)ke
*))l $)n/(#!e#'h
minu#es
O! Runnin )!k)u#
*))l $)n/(#!e#'h
1/7 mile
(ua#s
………………………2+
unes
……………………
1+/le
>)……………1/7 mile
in 1"++
(p!in# …………………1/7 mile
(ua#s
………………………2+
unes
……………………
1+/le
>)……………1/7 mile
in 1"++
@) a=s #)$a<
WEEK 16 - Monday
Wa!mup/(#!e#'h
U BODY *R*U
Repea# 3 #imes
>umpin
a'ks…………..1+-2+
Pull-ups
……………………max
Tuesday
Wa!mup/(#!e#'h
RU@-(W;-RU@
1.Run ……………. 2
miles
2.(im 1+++m i#h
)! /) Nns
3.Run……………….2
Wednesday
Wa!mup/(#!e#'h
EA/&B(/RU@ D&Y
(pa!#an !un
Run……………………
…. 1 mile
(ua#s i#h heel
!aise…5+
Thursday
Wa!mup/(#!e#'h
(W; P ? UPPER
BODY
Push/Pull exe!'ise
Repea# 1+ #imes 1++
<a!$s
Pull)u#s
Friday
Wa!mup/(#!e#'h
OWERBODY ?
BHE/RU@ OR W&H
Repea# 3 #imes ….
)#al 3+ minu#es
Bike: alk )! !un
……5"++
Saturday
Wa!mup/(#!e#'h
U UPPER BODY
1+-2+ minu#es )%"
(p!in#…………………
… 5+ <$s
>) )! alk…………
5+ <$s
8/17/2019 Maximum-Fitness-Workout-Charts 26 weeks +++.docx
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Push-
ups………………….1+-
2+
(ua#s /heel
!aise ..2+-3+
Repea# 3 #imes
>umpin a'ks
…………1+-2+
Pull-ups…………………..5-1+
Dips
……………………….1+-
2+
unes………..1+-2+
pe! le
Repea# 3 #imes
>umpin a'ks
………..1+-2+
!i'ep push-ups……..1+-2+
Pull-ups
………………….5-1+
Repea# 4 #imes
Re.'!un'hes…………
……25
Re,.'!un'hes…………
……25
/R
'!un'hes……………….25
*))l $)n/(#!e#'h
miles
*))l $)n/(#!e#'h
&=s )%
'h)i'e……………1++
Run……………………
…..1 mile
Walkin lunes……4+
s#eps
&=s )%
'h)i'e…………….K5
Run………………………..1 mile
(ua#s /heel
!aises….3+
(#eps ? alkin
lunes..2+
&=s )% 'h)i'e
…………….5+
*))l $)n/(#!e#'h
………………………5
Push-
ups…………………..1+-
2+
&=s………………………
….2+-3+
*))l $)n/(#!e#'h
(ua#s
……………………….1"+
+
unes…………………
…….1"++
*al,es
……………………….1"+
+
Re/Re,.'!un'hes……..1"++
(#!e#'h les
……………….1"++
=es# i#h li%e'<'le
@O &B( OD&Y
*))l $)n/(#!e#'h
(PR@(
2+m……………… 0
pa'e x 2
2+m ……….. %ull
sp!in# x 3
4+m ……….……
pa'e x 2
4+m ………… %ullsp!in# x 3
6+m ………… %ull
sp!in# x 5
7+m ………… %ull
sp!in# x 3
1++m ………. %ull
sp!in# x 3
8!es# alk =a'k #)
s#a!#in line9
P PYR&;D
Pull-ups …………….1-
1+-1
Push-ups …………..3-
3+-3
&=s )% 'h)i'e …….5-
5+-5
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WEEK 17 - Monday
Wa!mup/(#!e#'h
U BODY *R*U
Repea# 3 #imes
>umpin
a'ks…………..1+-2+
Pull-ups……………………max
Push-
ups………………….1+-
2+
(ua#s /heel
!aise ..2+-3+
Repea# 3 #imes
>umpin a'ks
…………1+-2+
Pull-ups…………………..5-1+
Dips
……………………….1+-
2+
unes………..1+-2+
pe! le
Repea# 3 #imes
Tuesday
Wa!mup/(#!e#'h
RU@-(W;-RU@
1.Run ……………. 2
miles
2.(im 1+++m i#h
)! /) Nns3.Run……………….2
miles
*))l $)n/(#!e#'h
Wednesday
Wa!mup/(#!e#'h
EA/&B(/RU@ D&Y
(pa!#an !un
Run……………………
…. 1 mile
(ua#s i#h heel!aise…5+
&=s )%
'h)i'e……………1++
Run……………………
…..1 mile
Walkin lunes……4+
s#eps
&=s )%
'h)i'e…………….K5
Run………………………..1 mile
(ua#s /heel
!aises….3+
(#eps ? alkin
lunes..2+
&=s )% 'h)i'e
…………….5+
Thursday
Wa!mup/(#!e#'h
(W; P ? UPPER
BODY
Push/Pull exe!'ise
Repea# 1+ #imes 1++
<a!$sPull)u#s
………………………5
Push-
ups…………………..1+-
2+
&=s………………………
….2+-3+
*))l $)n/(#!e#'h
Friday
Wa!mup/(#!e#'h
OWERBODY ?
BHE/RU@ OR W&H
Repea# 3 #imes ….
)#al 3+ minu#es
Bike: alk )! !un……5"++
(ua#s
……………………….1"+
+
unes…………………
…….1"++
*al,es
……………………….1"+
+
Re/Re,.'!un'hes……..1"++
(#!e#'h les
……………….1"++
=es# i#h li%e'<'le
@O &B( OD&Y
Saturday
Wa!mup/(#!e#'h
U UPPER BODY
1+-2+ minu#es )%"
(p!in#…………………
… 5+ <$s
>) )! alk…………5+ <$s
(PR@(
2+m……………… 0
pa'e x 2
2+m ……….. %ull
sp!in# x 3
4+m ……….……
pa'e x 2
4+m ………… %ullsp!in# x 3
6+m ………… %ull
sp!in# x 5
7+m ………… %ull
sp!in# x 3
1++m ………. %ull
sp!in# x 3
8/17/2019 Maximum-Fitness-Workout-Charts 26 weeks +++.docx
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>umpin a'ks
………..1+-2+
!i'ep push-
ups……..1+-2+
Pull-ups
………………….5-1+
Repea# 4 #imes
Re.'!un'hes…………
……25Re,.'!un'hes…………
……25
/R
'!un'hes……………….
25
*))l $)n/(#!e#'h
*))l $)n/(#!e#'h
*))l $)n/(#!e#'h 8!es# alk =a'k #)
s#a!#in line9
P PYR&;D
Pull-ups …………….1-
1+-1
Push-ups …………..3-
3+-3
&=s )% 'h)i'e …….5-5+-5
WEEK 18 - Monday
Wa!mup/(#!e#'h
UPPER BODY ?
RU@:(W;
Tuesday
Wa!mup/(#!e#'h
BHE/OWER BODY
Repea# 4 #imes
Wednesday
Wa!mup/(#!e#'h
UPPER BODY P/RU@
Thursday
Wa!mup/(#!e#'h
OWER BODY ? (W;
OR W&H
Friday
Wa!mup/(#!e#'h
UPPER BODY ? P
W E *O*H
Saturday
Wa!mup/(#!e#'h
(&URD&Y
R&O@
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Run ? sim/p# ? !un
1.Run……3 miles 817-
24"++9
2.Repea# 1+ #imes
(im……………………
…1++m
&=s )% 'h)i'e
……………..2+Push-
ups……………….1+-2+
Pull)u#s…………………
……..5
3.Run….3 miles 82+-
24"++9
*))l $)n / (#!e#'h
Bike
………………………
3"++
(ua#s…………………
..1"++
unes………………
…..1"++
*al,es.
…………………..1"++
(#!e#'h
*))l $)n/(#!e#'h
(pa!#an !un
Run……………………
….1 mile
Push-ups 8%ees#
se#s9 1++
&=s )%
'h)i'e……………1++
Run………………………1
mile
Push-ups
………………….K5
&=s )%
'h)i'e…………….K5
Run……………………
…..1 mile
Push-ups……………………
5+
&=s )%
'h)i'e……………..5+
*))l $)n /(#!e#'h
(im sp!in#s/les
4++m a!mup/s#!e#'h
2++m x 2
………………….4++m
81++m Fu##e!ki'ks9
81++m =!eas# ki'k
)nl<9
(ua#s……………………2 x 3+
1++m x
4…………………4++m
unes ………………4
x 1+/le
>us# sim
5+m x
1+…………………5++m
25m x12………………….3++
m
)#al………..2+++ #)#al
<a!$s
*))l $)n/s#!e#'h
@) !es#in
&l#e!na#e ea'h se#
i#h"
1"++ x 2 ……….si#ups
5+-6+
1"++ x 2 ………push-
ups max
""3+ x 4 …………
si#ups 25-3+
""3+ x 4 ……..push-
ups max
""15 x 4 ………..si#ups
1+-15
""15 x 4 ………push-
ups max
P #e'hniues" pa'e
#he si#ups: sp!in# #he
push-ups
@) !un )! sim
*))l $)n/(#!e#'h
WORHOU
(im…………………
…1 mile
Bike !i$e…………..2+
miles
Run……………………..
5 miles
*))l $)n/(#!e#'h
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WEEK 19 - Monday
Wa!mup/(#!e#'h
UPPER BODY ?RU@:(W;
Run ? sim/p# ? !un
1.Run……3 miles 817-
24"++9
2.Repea# 1+ #imes
(im……………………
…1++m
&=s )% 'h)i'e
……………..2+Push-
ups……………….1+-2+
Pull)u#s…………………
……..5
3.Run….3 miles 82+-
24"++9
*))l $)n / (#!e#'h
Tuesday
Wa!mup/(#!e#'h
BHE/OWER BODYRepea# 4 #imes
Bike
………………………
3"++
(ua#s…………………
..1"++
unes………………
…..1"++
*al,es.
…………………..1"++
(#!e#'h
*))l $)n/(#!e#'h
Wednesday
Wa!mup/(#!e#'h
UPPER BODY P/RU@
(pa!#an !un
Run……………………
….1 mile
Push-ups 8%ees#
se#s9 1++
&=s )%
'h)i'e……………1++
Run………………………1
mile
Push-ups
………………….K5
&=s )%
'h)i'e…………….K5
Run……………………
…..1 mile
Push-ups……………………
5+
&=s )%
'h)i'e……………..5+
*))l $)n /(#!e#'h
Thursday
Wa!mup/(#!e#'h
OWER BODY ? (W;OR W&H
(im sp!in#s/les
4++m a!mup/s#!e#'h
2++m x 2
………………….4++m
81++m Fu##e!ki'ks9
81++m =!eas# ki'k
)nl<9
(ua#s……………………2 x 3+
1++m x
4…………………4++m
unes ………………4
x 1+/le
>us# sim
5+m x
1+…………………5++m
25m x12………………….3++
m
)#al………..2+++ #)#al
<a!$s
*))l $)n/s#!e#'h
Friday
Wa!mup/(#!e#'h
UPPER BODY ? PW E *O*H
@) !es#in
&l#e!na#e ea'h se#
i#h"
1"++ x 2 ……….si#ups
5+-6+
1"++ x 2 ………push-
ups max
""3+ x 4 …………
si#ups 25-3+
""3+ x 4 ……..push-
ups max
""15 x 4 ………..si#ups
1+-15
""15 x 4 ………push-
ups max
P #e'hniues" pa'e
#he si#ups: sp!in# #he
push-ups
@) !un )! sim
*))l $)n/(#!e#'h
Saturday
Wa!mup/(#!e#'h
(&URD&Y R&O@
WORHOU
(im…………………
…1 mile
Bike !i$e…………..2+
miles
Run……………………..
5 miles
*))l $)n/(#!e#'h
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WEEK 2 - Monday
Wa!mup/(#!e#'h
U BODY
Push-up/*!un'h-
supe!se#"
15 '<'les )%"
Reula! push-
up………….1+
Re.'!un'h……………
…….1+
Wi$e push-
up……………..1+Re,.'!un'h……………
……..1+
!i'ep push-
up…………….1+
/R
'!un'hes……………
1+/1+
Tuesday
Wa!mup/(#!e#'h
*&RDO
Runnin
4 ;ile !a'k W)!k
>) ……………1 mile
in K"++
h!ee se#s )%"
(p!in#………………..
M mile
>) …………. M mile
in 1"45(ix se#s )%"
(p!in# ……………..
1/7 mile
>) …………… 1/7
mile 1"++
(immin
Wednesday
Wa!mup/(#!e#'h
U BODY
Uppe! =)$< P Pull-
ups"
Ea'h #<pe )% pullup
%)! 5 se#s )%
2:4:6:7:1+
1. Reula! !ip2. Re,e!se !ip3. *l)se !ip4. Wi$e !ip5. ;)un#ain
'lim=e!
1+ (upe!se#s
(i#ups
………………………..1
+
Push-
Thursday
Wa!mup/(#!e#'h
*&RDO
Run-(p!in#-Run
Run……………………….
2 miles
(p!in#……………………
.1 mile
Run……………………….
.2 miles
*))l $)n/(#!e#'h
Friday
Wa!mup/(#!e#'h
UPPER BODY
;ea-;&L )!k)u#
1. Pull-ups2. Push-ups3. Dips
;ax )u# all 1:2:3
;ax -2: max-1+: max-
4
;ax-4: max-2+: max-
7
;ax-6: max-3+: max-
12
;ax-7: max-4+: max-
16
@) !es# ? exe!'ise #)
exe!'ise
Saturday
Wa!mup/(#!e#'h
ROA;&@ ? R&O@
(im
/Nns…………..1
mile
Bike !i$e…………...2+
miles
Run in san$ )n
=ea'h 5 miles 8i%
p)ssi=le9
*))l $)n/(#!e#'h
8/17/2019 Maximum-Fitness-Workout-Charts 26 weeks +++.docx
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e/a= )!k)u#
Repea# 3-4 #imes"
(ua#s…………………
………2+
unes…………………
………2+
eel
!aise…………………….25
*!un'hes………………
……..5+
<p)xi' p<!ami$s
2-4-6-7-1+-7-6-4-2
1++m
)#al Q++m
*))l $)n/(#!e#'h
ups……………………
1+
&#)mi'
si#ups……………..1+
!i'eps push-
ups………..1+
e le,e!s
…………………...1+
Wi$e push-ups……………1+
BHE/OWER BODY
Repea# 4 #imes
Bike
………………………
3"++
(ua#s………………….
.1"++
unes…………………..1"++
*al,es.
…………………..1"++
(#!e#'h
*))l $)n/(#!e#'h
O=e'# is #) max )u#
)n all #he exe!'ises
)n #he N!s# se#. On
#he 2n$ se#: su=#!a'# 2
%!)m <)u! max %!)m
pull-ups: su=#!a'# 1+
%!)m <)u max )n
push-ups: an$
su=#!a'# 4 %!)m <)u!max )n $ips. ha# is
<)u! )al %)! se#G2
an$ s) )n. Ea'h se#
e#s easie!S )n
pape!: =u# #he )al is
#)#al uppe! =)$<
mus'le %ailu!e.
*))l $)n/(#!e#'h
WEEK 21 - Monday
Wa!mup/(#!e#'h
U BODY
Tuesday
Wa!mup/(#!e#'h
*&RDO
Wednesday
Wa!mup/(#!e#'h
U BODY
Thursday
Wa!mup/(#!e#'h
*&RDO
Friday
Wa!mup/(#!e#'h
UPPER BODY
Saturday
Wa!mup/(#!e#'h
ROA;&@ ?
R&O@
8/17/2019 Maximum-Fitness-Workout-Charts 26 weeks +++.docx
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Push-up/*!un'h-
supe!se#"
15 '<'les )%"
Reula! push-
up………….1+
Re.'!un'h……………
…….1+
Wi$e push-
up……………..1+Re,.'!un'h……………
……..1+
!i'ep push-
up…………….1+
/R
'!un'hes……………
1+/1+
e/a= )!k)u#
Repea# 3-4 #imes"(ua#s…………………
………2+
unes…………………
………2+
eel
!aise…………………….
25
*!un'hes………………
……..5+
Runnin
4 ;ile !a'k W)!k
>) ……………1 mile
in K"++
h!ee se#s )%"
(p!in#………………..
M mile
>) …………. M mile
in 1"45(ix se#s )%"
(p!in# ……………..
1/7 mile
>) …………… 1/7
mile 1"++
(immin
<p)xi' p<!ami$s
2-4-6-7-1+-7-6-4-2
1++m )#al Q++m
*))l $)n/(#!e#'h
Uppe! =)$< P Pull-
ups"
Ea'h #<pe )% pullup
%)! 5 se#s )%
2:4:6:7:1+
6. Reula! !ipK. Re,e!se !ip7. *l)se !ip
Q. Wi$e !ip1+.;)un#ain
'lim=e!
1+ (upe!se#s
(i#ups
………………………..1
+
Push-
ups……………………
1+
&#)mi'
si#ups……………..1+
!i'eps push-
ups………..1+
e le,e!s
…………………...1+
Wi$e push-
ups……………1+
BHE/OWER BODY
Repea# 4 #imes
Bike
………………………
3"++
(ua#s………………….
.1"++
unes…………………
..1"++
Run-(p!in#-Run
Run……………………….
2 miles
(p!in#……………………
.1 mile
Run……………………….
.2 miles
*))l $)n/(#!e#'h
;ea-;&L )!k)u#
4. Pull-ups5. Push-ups6. Dips
;ax )u# all 1:2:3
;ax -2: max-1+: max-
4
;ax-4: max-2+: max-
7;ax-6: max-3+: max-
12
;ax-7: max-4+: max-
16
@) !es# ? exe!'ise #)
exe!'ise
O=e'# is #) max )u#
)n all #he exe!'ises)n #he N!s# se#. On
#he 2n$ se#: su=#!a'# 2
%!)m <)u! max %!)m
pull-ups: su=#!a'# 1+
%!)m <)u max )n
push-ups: an$
su=#!a'# 4 %!)m <)u!
max )n $ips. ha# is
<)u! )al %)! se#G2
an$ s) )n. Ea'h se#e#s easie!S )n
pape!: =u# #he )al is
#)#al uppe! =)$<
mus'le %ailu!e.
*))l $)n/(#!e#'h
(im
/Nns…………..1
mile
Bike !i$e…………...2+
miles
Run in san$ )n
=ea'h 5 miles 8i%
p)ssi=le9
*))l $)n/(#!e#'h
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*al,es.
…………………..1"++
(#!e#'h
*))l $)n/(#!e#'h
WEEK 22 - Monday
Wa!mup/(#!e#'h
UPPER BODY ?
PU(/PU D&Y
2-4-6-7-1+-7-6-4-2
1++m
(#!)kes pe! =!ea#h
n =e#een ea'h
1++m h<p)xi' sim
$) #he %)ll)in P"
Pull)u#s
…………………………5
Push-
ups…………………15-
2+
&=s )% 'h)i'e………………2+
Run ………………….3-
5 miles
*))l $)n/(#!e#'h
Tuesday
Wa!mup/(#!e#'h
OWER BODY
Bike/e )!k)u#
Push/pull pe$$les
&l#e!na#ePush……………………
…..1"++
1"++
pull…………..2+-
3+"++
&l#e!na#in e,e!<
1"++
8nee$ s#!aps %)! %ee#
#) pull9
Bike/le P
Repea# 3 #imes
Bike……………………
…..5"++
(ua#s /heel
!aise..1"++
unes………………
Wednesday
Wa!mup/(#!e#'h
RU@-(W;-RU@
1.Run …………3 miles
2.(im …. 15++m
/Nns
3.Run………….3 miles
*))l $)n/(#!e#'h
Thursday
Wa!mup/(#!e#'h
UPPER BODY
Re,e!se p<!ami$
*hes#/a=s
Push-
ups……………………25-1
&=s )%
'h)i'e……………..5+-2
(#a!# i#h push-ups
25:24:23
&l#e!na#e i#h a=s
5+:47:46
Basi'all< $)u=le <)u!
!eps %)! a=s
2-4-6-7-1+-7-6-4-2
Pull-ups
h!ee !ips
Pull-up p<!ami$
1. Reula! !ip2. Re,e!se !ip3. A!ip )% 'h)i'e
Friday
Wa!mup/(#!e#'h
OWER BODY
!a'k )!k)u# ?
Repea# 3-4 #imes
(p!in#…………………….1 mile
Walk …………………….
0 mile
8)! ) i% <)u 'an
ins#ea$ )% alk9
(p!in#s
(p!in# x 1+
………………..1+m
(p!in# x 5…………………..2+m
(p!in# x 5
…………………..4+m
(p!in# x 4
…………………..6+m
(p!in# x 3
…………………1++m
Saturday
Wa!mup/(#!e#'h
UPPER BODY
P i#h #he 'l)'k
&l#e!na#e ea'h se#"
P max in 2"++ ea'h";ax pull-ups
;ax push-ups
;ax si#-ups
;ax $ips
Repea# 2 #imes"
(i#ups 5+-6+ in
…………1"++
Push-ups max in
………1"++(i#ups 25-3+ in
…………""3+
Push-ups max
in……….""3+
(i#ups 1+-
15………………""15
Push-ups max
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…….1"++
*al,es…………………
…..1"++
&=s
max…………………..2
"++
*))l $)n/(#!e#'h
)#al……………….15+
pull-ups
*))l $)n/(#!e#'h
8!es# alk #)
s#a!#in line9
EA P ? Repea# 4
#imes
(ua#s…………………
………..25
unes…………………
………..25eel
Raise…………………….
.3+
),e an$les
(i$e '!un'hes…………
4 x 25
R/ '!un'hes …………
2 x 5+
*))l $)n/(#!e#'h
in………..""15
P #e'hniues"
pa'e #he si#ups n)#
#he push-ups
(im
1+++m i#h )! /)
Nns
*))l $)n/(#!e#'h
WEEK 23 - Monday
Wa!mup/(#!e#'h
UPPER BODY ?
PU(/PU D&Y
2-4-6-7-1+-7-6-4-2
1++m(#!)kes pe! =!ea#h
n =e#een ea'h
1++m h<p)xi' sim
$) #he %)ll)in P"
Pull)u#s
…………………………5
Tuesday
Wa!mup/(#!e#'h
OWER BODY
Bike/e )!k)u#
Push/pull pe$$les&l#e!na#e
Push……………………
…..1"++
1"++
pull…………..2+-
3+"++
&l#e!na#in e,e!<
Wednesday
Wa!mup/(#!e#'h
RU@-(W;-RU@
1.Run …………3 miles
2.(im …. 15++m
/Nns3.Run………….3 miles
*))l $)n/(#!e#'h
Thursday
Wa!mup/(#!e#'h
UPPER BODY
Re,e!se p<!ami$
*hes#/a=s
Push-ups……………………
25-1
&=s )%
'h)i'e……………..5+-2
(#a!# i#h push-ups
25:24:23
&l#e!na#e i#h a=s
Friday
Wa!mup/(#!e#'h
OWER BODY
!a'k )!k)u# ?
Repea# 3-4 #imes(p!in#……………………
.1 mile
Walk …………………….
0 mile
8)! ) i% <)u 'an
ins#ea$ )% alk9
Saturday
Wa!mup/(#!e#'h
UPPER BODY
P i#h #he 'l)'k
&l#e!na#e ea'h se#"P max in 2"++ ea'h"
;ax pull-ups
;ax push-ups
;ax si#-ups
;ax $ips
Repea# 2 #imes"
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Push-
ups…………………15-
2+
&=s )% 'h)i'e
………………2+
Run ………………….3-
5 miles
*))l $)n/(#!e#'h
1"++
8nee$ s#!aps %)! %ee#
#) pull9
Bike/le P
Repea# 3 #imes
Bike……………………
…..5"++
(ua#s /heel!aise..1"++
unes………………
…….1"++
*al,es…………………
…..1"++
&=s
max…………………..2
"++
*))l $)n/(#!e#'h
5+:47:46
Basi'all< $)u=le <)u!
!eps %)! a=s
2-4-6-7-1+-7-6-4-2
Pull-ups
h!ee !ips
Pull-up p<!ami$4. Reula! !ip5. Re,e!se !ip6. A!ip )% 'h)i'e
)#al……………….15+
pull-ups
*))l $)n/(#!e#'h
(p!in#s
(p!in# x 1+
………………..1+m
(p!in# x 5
…………………..2+m
(p!in# x 5
…………………..4+m
(p!in# x 4
…………………..6+m(p!in# x 3
…………………1++m
8!es# alk #)
s#a!#in line9
EA P ? Repea# 4
#imes
(ua#s…………………
………..25
unes…………………………..25
eel
Raise…………………….
.3+
),e an$les
(i$e '!un'hes…………
4 x 25
R/ '!un'hes …………
2 x 5+
*))l $)n/(#!e#'h
(i#ups 5+-6+ in
…………1"++
Push-ups max in
………1"++
(i#ups 25-3+ in
…………""3+
Push-ups max
in……….""3+
(i#ups 1+-15………………""15
Push-ups max
in………..""15
P #e'hniues"
pa'e #he si#ups n)#
#he push-ups
(im
1+++m i#h )! /)Nns
*))l $)n/(#!e#'h
WEEK 24 - Monday
Wa!mup/(#!e#'h
Tuesday
Wa!mup/(#!e#'h
Wednesday
Wa!mup/(#!e#'h
Thursday
Wa!mup/(#!e#'h
Friday
Wa!mup/(#!e#'h
Saturday
Wa!mup/(#!e#'h
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UPPER BODY-
PU(/PU D&Y
2-4-6-7-1+-7-6-4-2
Dips
Pull-ups
)u! !ips
Pull-up p<!ami$1. Reula! !ip2. Re,e!se !ip3. *l)se !ip4. A!ip )% 'h)i'e
)#al…………….2++
pull-ups
Bu# al#e!na#in $ips
ei#he! pa!allel =a!
$ips )! =en'h $ips
)#al
…………………..2++
$ips
Run
ime$
!un………………4
miles
*))l $)n/(#!e#'h
OWER BODY
Bike/le P
Repea# 4 #imes"
Bike……………………
……5"++
(ua#s
……………………1"++
unes……………………1"++
*al,es…………………
….1"++
;ax si#ups in
…………2"++
(im i#h Nns ……
15++m
*))l $)n/(#!e#'h
RU@-YPOL* (W;-
RU@
Run……………………
….3 miles
<p)xi' P<!ami$
2-4-6-7-1+-7-6-4-2
(#!)kes pe! =!ea#h
Run……………………
….3 miles
*))l $)n/(#!e#'h
UPPER BODY
Push/Pull exe!'ise
Repea# 2+ #imes"
>umpin
a'ks……………….1+
Push-
ups………………………
1+
(im P
Repea# 15 #imes"
(p!in#
………………………
1++m
Pull)u#s
……………………….1+
&=s )% 'h)i'e
……………2+-3+
*))l $)n/(#!e#'h
OWER BODY ?
RU@/W&H
Run/eP/Run
Run……………………..
2 miles
hen…. Repea# 4
#imes"Walkin
sua#s…………25<$
Walkin
lunes…………25<$
Run………………………
. M mile
hen aain…
Run………………………
..2 miles
*))l $)n/(#!e#'h
U UPPER BODY
2-4-6-7-1+-7-6-4-2
)u! !ips
Pullup p<!ami$
1. Reula! !ip2. Re,e!se !ip
3. *l)se !ip4. A!ip )% 'h)i'e
)#al…………2++
pull-ups
Bu# al#e!na#in push-
ups
!< #) $)u=le #he
push-ups )n #he
p<!ami$
)#al………..4++
push-ups
(im 8i#h )!
i#h)u# Nns9 …
2+++m
*))l $)n/(#!e#'h
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WEEK 25 - Monday
Wa!mup/(#!e#'h
UPPER BODY-
PU(/PU D&Y
2-4-6-7-1+-7-6-4-2
Dips
Pull-ups
)u! !ips
Pull-up p<!ami$
5. Reula! !ip6. Re,e!se !ipK. *l)se !ip7. A!ip )% 'h)i'e
)#al…………….2++
pull-ups
Bu# al#e!na#in $ips
ei#he! pa!allel =a!
$ips )! =en'h $ips
)#al
…………………..2++
$ips
Run
ime$
!un………………4
miles
*))l $)n/(#!e#'h
Tuesday
Wa!mup/(#!e#'h
OWER BODY
Bike/le P
Repea# 4 #imes"
Bike……………………
……5"++
(ua#s
……………………1"++
unes………………
……1"++
*al,es…………………
….1"++;ax si#ups in
…………2"++
(im i#h Nns ……
15++m
*))l $)n/(#!e#'h
Wednesday
Wa!mup/(#!e#'h
RU@-YPOL* (W;-
RU@Run……………………
….3 miles
<p)xi' P<!ami$
2-4-6-7-1+-7-6-4-2
(#!)kes pe! =!ea#h
Run……………………
….3 miles
*))l $)n/(#!e#'h
Thursday
Wa!mup/(#!e#'h
UPPER BODY
Push/Pull exe!'ise
Repea# 2+ #imes"
>umpin
a'ks……………….1+
Push-
ups………………………
1+
(im P
Repea# 15 #imes"(p!in#
………………………
1++m
Pull)u#s
……………………….1+
&=s )% 'h)i'e
……………2+-3+
*))l $)n/(#!e#'h
Friday
Wa!mup/(#!e#'h
OWER BODY ?
RU@/W&H
Run/eP/Run
Run……………………..
2 miles
hen…. Repea# 4
#imes"
Walkin
sua#s…………25<$
Walkinlunes…………25<$
Run………………………
. M mile
hen aain…
Run………………………
..2 miles
*))l $)n/(#!e#'h
Saturday
Wa!mup/(#!e#'h
U UPPER BODY
2-4-6-7-1+-7-6-4-2
)u! !ips
Pullup p<!ami$
5. Reula! !ip6. Re,e!se !ipK. *l)se !ip7. A!ip )% 'h)i'e
)#al…………2++
pull-ups
Bu# al#e!na#in push-
ups
!< #) $)u=le #he
push-ups )n #he
p<!ami$
)#al………..4++
push-ups
(im 8i#h )!
i#h)u# Nns9 …
2+++m
*))l $)n/(#!e#'h
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WEEK 26 - Monday
Wa!mup/(#!e#'h
UPPER BODY ?
PU(/PU D&Y
Run-(im/p#- Run
1.Run 5 miles2.Repea# 15 #imes
(im……………………
…1++m
&=s )%
'h)i'e……………..2+
Push-
ups……………………
2+
Pull)u#s…………………
…….5
3.Run……………………
5 miles
Y)u 'an spli# an< )%
#hese )!k)u#s
#h!)uh)u# #he $a<
Tuesday
Wa!mup/(#!e#'h
OWER BODY
Runnin/e P
>)……………………
… 1 mile(p!in#…………………
M mile
(ua#s…………………
…..4+
unes………………
….2+/le
>)…………… M mile
in 2"++
(p!in#…………………
M mile(ua#s…………………
…..4+
unes………………
….2+/le
>)…………… M mile
in 2"++
(p!in#………………
Wednesday
Wa!mup/(#!e#'h
UPPER BODY PU(
25 (upe!se#s
(i#ups…………………
……….1+Push-
ups…………………….1
+
Reula!
'!un'hes………..1+
!i'ep push-
ups…………..1+
Re,e!se
'!un'hes………..1+
Dips………………………………1+
)#al #ime………5+
minu#es
Bike ? i%e'<'le
p<!ami$
e,els 1-15-1
Thursday
Wa!mup/(#!e#'h
UPPER BODY PU
Pull-ups ………..25+
pull-ups
2-4-6-7-1+-7-6-4-2
Pull-ups
1. Reula! !ip2. Re,e!se !ip3. *l)se !ip4. Wi$e !ip5. ;)un#ain
'lim=e!
*))l $)n/(#!e#'h
Friday
Wa!mup/(#!e#'h
EA P-RU@/(W;
W @(
Runnin
4 ;ile !a'k W)!k)u# >) ……………..1 mile
in K"++
h!ee se#s )%"
(p!in#
…………………… M
mile
>) ………….. M mile
in 1"45
(ua#s/'al,es………………3+
unes………………….
.2+/le
(ix se#s )%"
(p!in# ………………..
1/7 mile
Saturday
Wa!mup/(#!e#'h
U UPPER BODY
Repea# 2+ #imes
>umpin
a'ks…………..1+Push-ups
………………….1+
1++ pull-ups in as
%e se#s as p)ssi=le
8)al 4-79
Res# 2"++ in =e#een
ea'h se#
BU … 2"++ )% maxsi#ups is <)u! !es# %)!
e,e!< se# <)u ha,e
#) $).
*))l $)n/(#!e#'h
8/17/2019 Maximum-Fitness-Workout-Charts 26 weeks +++.docx
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<)u $) n)# ha,e #ime
#) $) all a# )n'e.
*))l $)n/(#!e#'h
1/7 mile
(ua#s…………………
…..4+
unes………………
….2+/le
>)……… 1/7 mile in
1"++
(p!in#………………
1/7 mile(ua#s…………………
…..4+
unes………………
….2+/le
>)………. 1/7 mile
in 1"++
(im i#h Nns
Wi#h Nns………………
1+++mWi#h)u# Nns…………
5++m
1"++ ea'h le,el
8manual m)$e9
)#al #ime……..2Q
minu#es
*))l $)n/(#!e#'h
>) ……………. 1/7
mile 1"++
(im i#h Nns …….
1+++m
*))l $)n/(#!e#'h
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