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Pushups Sit-Ups Monday Tuesday Wednesday Thursday Friday Saturday Sunday

The document outlines a 12-week workout program consisting of bodyweight exercises organized by day of the week, including pushups, situps, squats, pullups, and other core exercises. It provides progression plans for increasing sets and repetitions of exercises over time based on ability and strength levels. The final sections give 12-day progression schedules for pushups, situps, and pullups with increasing difficulty levels and target numbers of repetitions or sets to complete each workout.

Uploaded by

emsovie
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
143 views

Pushups Sit-Ups Monday Tuesday Wednesday Thursday Friday Saturday Sunday

The document outlines a 12-week workout program consisting of bodyweight exercises organized by day of the week, including pushups, situps, squats, pullups, and other core exercises. It provides progression plans for increasing sets and repetitions of exercises over time based on ability and strength levels. The final sections give 12-day progression schedules for pushups, situps, and pullups with increasing difficulty levels and target numbers of repetitions or sets to complete each workout.

Uploaded by

emsovie
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 46

Pushups

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Sit-ups

Squats

Pull-ups

Dips

8 Count Pushup

Distance Run

Sprint Run

V-Ups

4 for the core

Supine Bicycle

Leg Tuck and Twist

Mountain Climber

Ruck

Monday

Tuesday

Alternate Pushup & Situp Plan

30:60s or 60:120s 8-10 sets

Alternate Squat & Pullup Plan

Situps- Max 5 sets

Alternate Dip & 8 count pushup


8k Program
Lunges Plan

V-ups Max 5 sets


Supine Bicylce 10 reps
Bent Leg Raise 60sec
Back Bridge 60sec
Side Bridge 50sec each side
Quadraplex 60sec each side
Leg Tuck and Twist 10 reps
Mountain Climber 10reps

Wednesday

Thursday

Alternate Pushup & Situp Plan

30:60s or 60:120s 8-10 sets

Alternate Squat & Pullup Plan

Situps- Max 5 sets

Alternate Dip & 8 count pushup


8k Program
Lunges Plan

V-ups Max 5 sets


Supine Bicylce 10 reps
Bent Leg Raise 60sec
Back Bridge 60sec
Side Bridge 50sec each side
Quadraplex 60sec each side
Leg Tuck and Twist 10 reps
Mountain Climber 10reps

Friday

Saturday

Sunday

Alternate Pushup & Situp Plan

Ruck Plan

Rest

Alternate Squat & Pullup Plan

Incline Pushups Max 5-reps

Alternate Dip & 8 count pushup


8k Program
Lunges Plan

Pullups- max 5 reps


Dips max 5 reps

Day 1

Day 7

up to 5
push ups

6 - 10
push ups

11 - 20
push ups

16 -20
push ups

21 - 25
push ups

SET 1

10

SET 2

SET 1

10

12

12

SET 2

SET 3

12

17

SET 3

13

SET 4

SET 4

13

SET 5

max (at
least 3)

max (at
least 5)

max (at
least 9)

SET 5

max (at
least 9)

max (at
least 17)

Day 2

Day 8

SET 1

10

SET 1

10

14

SET 2

12

SET 2

12

19

SET 3

SET 3

14

SET 4

SET 4

14

SET 5

max (at
least 4)

max (at
least 7)

max (at
least 12)

SET 5

max (at
least 12)

max (at
least 19)

Day 3

Day 9

SET 1

11

SET 1

11

16

SET 2

10

15

SET 2

13

21

SET 3

SET 3

15

SET 4

SET 4

15

SET 5

max (at
least 5)

max (at
least 10)

max (at
least 13)

SET 5

max (at
least 13)

max (at
least 21)

Day 4

Day 10

SET 1

14

SET 1

12

18

SET 2

11

14

SET 2

14

22

SET 3

10

SET 3

11

16

SET 4

10

SET 4

10

16

SET 5

max (at
least 6)

max (at
least 11)

max (at
least 15)

SET 5

max (at
least 16)

max (at
least 25)

Day 5

Day 11

SET 1

10

14

SET 1

14

20

SET 2

12

16

SET 2

16

25

SET 3

12

SET 3

12

20

SET 4

12

SET 4

12

20

SET 5

max (at
least 7)

max (at
least 13)

max (at
least 17)

SET 5

max (at
least 18)

max (at
least 28)

SET 1

12

16

SET 1

16

23

SET 2

13

17

SET 2

18

28

Day 6

Day 12

SET 3

10

14

SET 3

13

23

SET 4

10

14

SET 4

13

23

SET 5

max (at
least 8)

max (at
least 15)

max (at
least 20)

SET 5

max (at
least 20)

max (at
least 33)

Day 13
> 25
push ups

Day 16

31 - 35
push ups

36 - 40
push ups

> 40
push ups

14

SET 1

17

28

36

SET 1

18

SET 2

19

35

40

SET 2

14

SET 3

15

25

30

SET 3

14

SET 4

15

22

24

SET 4

max (at
least 20)

SET 5

max (at
least 20)

max (at
least 35)

max (at
least 40)

SET 5

Day 14

Day 17

20

SET 1

10

18

19

SET 1

25

SET 2

10

18

19

SET 2

15

SET 3

13

20

22

SET 3

15

SET 4

13

20

22

SET 4

max (at
least 25)

SET 5

10

14

18

SET 5

SET 6

10

14

18

SET 6

22

SET 7

16

22

SET 7

30

SET 8

max (at
least 25)

max (at
least 40)

max (at
least 45)

SET 8

20

SET 9

Day 15

Day 18

20

SET 1

13

18

20

max (at
least 28)

SET 2

13

18

20

SET 1

SET 3

15

20

24

SET 2

21

SET 4

15

20

24

SET 3

25

SET 5

12

17

20

SET 4

21

SET 6

12

17

20

SET 5

21

SET 7

10

20

22

SET 6

max (at
least 32)

SET 8

max (at
least 30)

max (at
least 45)

max (at
least 50)

SET 7

10

11

SET 8
25
29
25
25
max (at
least 36)

12
29
33

SET 9

29
29
max (at
least 40)

Day 16
46 - 50
push ups

51 - 60
push ups

> 60
push ups

25

40

45

30

50

55

20

25

35

15

25

30

max (at
least 40)

max (at
least 50)

max (at
least 55)

Day 17
14

20

22

14

20

22

15

23

30

15

23

30

14

20

24

14

20

24

10

18

18

10

18

18

max (at
least 44)

max (at
least 53)

max (at
least 58)

Day 18
13

22

26

13

22

26

17

30

33

17

30

33

16

25

26

16

25

26

14

18

22

14

18

22

max (at
least 50)

max (at
least 55)

max (at
least 60)

Day 1

Day 7

up to 10
sit-ups

11 - 20
sit-ups

21 - 30
sit-ups

21 - 30
sit-ups

31 - 40
sit-ups

SET 1

15

SET 1

15

18

SET 2

18

SET 2

18

25

SET 3

10

SET 3

11

19

SET 4

10

SET 4

11

19

SET 5

max (at
least 5)

max (at
least 8)

max (at
least 14)

SET 5

max (at
least 14)

max (at
least 25)

SET 1

15

SET 1

15

21

SET 2

12

18

SET 2

18

28

SET 3

15

SET 3

12

21

SET 4

15

SET 4

12

21

SET 5

max (at
least 6)

max (at
least 10)

max (at
least 18)

SET 5

max (at
least 18)

max (at
least 28)

SET 1

12

17

SET 1

17

24

SET 2

15

22

SET 2

20

32

SET 3

11

14

SET 3

14

23

SET 4

11

14

SET 4

14

23

SET 5

max (at
least 8)

max (at
least 15)

max (at
least 20)

SET 5

max (at
least 20)

max (at
least 32)

SET 1

14

21

SET 1

18

27

SET 2

17

21

SET 2

21

33

SET 3

12

15

SET 3

17

24

SET 4

12

15

SET 4

15

24

SET 5

max (at
least 9)

max (at
least 17)

max (at
least 22)

SET 5

max (at
least 24)

max (at
least 38)

Day 2

Day 8

Day 3

Day 9

Day 4

Day 10

Day 5

Day 11

SET 1

15

21

SET 1

21

30

SET 2

18

24

SET 2

24

38

SET 3

14

18

SET 3

18

30

SET 4

14

18

SET 4

18

30

SET 5

max (at
least 11)

max (at
least 20)

max (at
least 26)

SET 5

max (at
least 27)

max (at
least 42)

Day 6

Day 12

SET 1

18

24

SET 1

24

35

SET 2

12

20

25

SET 2

27

42

SET 3

15

21

SET 3

20

35

SET 4

15

21

SET 4

20

35

SET 5

max (at
least 12)

max (at
least 23)

max (at
least 30)

SET 5

max (at
least 30)

max (at
least 50)

Day 13
> 40 situps

Day 16

41 - 50
sit-ups

51 - 60
sit-ups

> 60 situps

21

SET 1

26

42

54

SET 1

27

SET 2

30

52

60

SET 2

21

SET 3

23

38

45

SET 3

21

SET 4

23

33

36

SET 4

max (at
least 30)

SET 5

max (at
least 30)

max (at
least 52)

max (at
least 60)

SET 5

30

SET 1

15

27

30

SET 1

38

SET 2

15

27

30

SET 2

23

SET 3

20

30

36

SET 3

23

SET 4

20

30

36

SET 4

max (at
least 38)

SET 5

15

21

27

SET 5

SET 6

15

21

27

SET 6

33

SET 7

15

24

33

SET 7

42

SET 8

max (at
least 38)

max (at
least 60)

max (at
least 70)

SET 8

Day 14

30

Day 17

SET 9

Day 15

Day 18

30

SET 1

18

26

30

max (at
least 45)

SET 2

18

26

30

SET 1

SET 3

22

30

36

SET 2

32

SET 4

22

30

36

SET 3

38

SET 5

18

26

30

SET 4

32

SET 6

18

26

30

SET 5

32

SET 7

15

30

40

SET 6

max (at
least 48)

SET 8

max (at
least 45)

max (at
least 67)

max (at
least 75)

SET 7

10

11

SET 8
38
45
38
38
max (at
least 54)

12
45
50

SET 9

45
45
max (at
least 60)

Day 16
75 - 90
sit-ups

91 - 110
sit-ups

> 110
sit-ups

38

60

70

45

75

85

30

38

52

22

35

45

max (at
least 60)

max (at
least 75)

max (at
least 85)

Day 17
21

30

33

21

30

33

23

35

45

23

35

45

21

30

36

21

30

36

15

27

32

15

27

32

max (at
least 66)

max (at
least 80)

max (at
least 90)

Day 18
20

33

39

20

33

39

26

45

50

26

45

50

24

34

39

24

34

39

21

27

33

21

27

33

max (at
least 75)

max (at
least 90)

max (at
least
105)

Day 1
0 pull-ups
Set 1

1negative

Set 2

1 negative

Set 3

1 pull-up

2 pull-ups
1

Set 1

1 negative

Set 2

1 negative

1 negative

Set 3

Set 4

1 negative

1 negative

Set 4

Set 5

1 negative

1 negative
Day 2

Set 1

1 negative

Set 1

Set 2

1 negative

Set 2

Set 3
Set 4

1 negative
1 negative

1 negative
1

1
2

Set 3
Set 4

Set 5

1 negative

1 negative

1 negative

Set 5

1 negative

Set 5

Day 3
Set 1

1 negative

Set 1

Set 2

1 negative

Set 2

Set 3

1 negative

1 negative

Set 3

Set 4
Set 5

1 negative

1 negative
2

1
2

Set 4
Set 5

Set 1

Set 2

Set 3

Set 4

1
Day 4
1

Set 1
Set 2

1negative

Set 3

1 negative

Set 4

1 negative

Set 5

1 negative

1 negative

1 negative

Set 3

1 negative

1 negative

Set 5

1 negative

Set 1

Set 2

Set 3

Set 4

1
1 negative
Day 6
1

Set 1
1 negative

Set 3

1 negative
1

1 negative
1

Set 4

1 negative

1 negative

Set 5

max

max

Set 5

1 1 negative

Set 4

Set 2

1
Day 5
1

Set 1
Set 2

1 negative

max

Set 5
2

Set 1

Set 2

Set 3

Set 4
Set 5
Set 1

Set 2
Set 3
Set 4
Set 5
Set 1
Set 2
Set 3
Set 4
Set 5
Set 1
Set 2
Set 3
Set 4
Set 5

Day 7
3-5 pull-ups

6-9 pull-ups

10+ pull-ups

Set 1

Set 2

Set 3

Set 4

Set 5

Day 8

Set 1

Set 2

1
2

3
4

6
8

Set 3
Set 4

Set 5

Day 9

Set 1

Set 2

Set 3

Set 4
Set 5

max

max

max

Day 10
3

D
5

Set 1&2

Set 3&4

Set 5

Set 6

Set 7

Day 11
3

D
4

Set 1

Set 2

Set 3

Set 4

10

Set 5

Day 12
3

Set 1

Set 2

Set 3

Set 4

max

max

max

Set 5

Day 13
4

D
6

Set 1&2

max

Set 3&4

Set 5

Set 6

Set 7

Day 14
5

D
6

Set 1

Set 2

Set 3

Set 4

Set 5

Day 15
6

10

Set 1

Set 2

Set 3

Set 4

max

max

Set 5

Day 16
9-11 pull-ups

12-14 pull-ups

15+ pull-ups

7
Day 17

11

5
6

7
8

9
10

11

10

12

10

Day 18
8

max

max

max

Day 19
4

11

10

12

10

10

12

10

10

12

Day 21
5

10

11

12

11

13

10

12

15

Day 20
8

Day 22
5

max

10

11

12

Day 23
8

10

11

11

12

10

12

13

11

13

14

12

14

15

Day 24
13

14

15

11

12

13

11

12

10

max

max

Day 1

Day 7

up to 6
dips

7 - 13
dips

14 - 26
dips

20 - 26
dips

27 - 32
dips

SET 1

13

SET 1

13

15

SET 2

15

SET 2

15

22

SET 3

SET 3

17

SET 4

SET 4

17

SET 5

max (at
least 4)

max (at
least 6)

max (at
least 12)

SET 5

max (at
least 12)

max (at
least 22)

SET 1

13

SET 1

13

18

SET 2

10

15

SET 2

15

24

SET 3

10

SET 3

10

18

SET 4

10

SET 4

10

18

SET 5

max (at
least 5)

max (at
least 9)

max (at
least 15)

SET 5

max (at
least 15)

max (at
least 24)

SET 1

10

14

SET 1

14

21

SET 2

13

19

SET 2

17

27

SET 3

12

SET 3

11

19

SET 4

12

SET 4

11

19

SET 5

max (at
least 6)

max (at
least 13)

max (at
least 16)

SET 5

max (at
least 17)

max (at
least 27)

Day 2

Day 8

Day 3

Day 9

Day 4

Day 10

SET 1

12

18

SET 1

15

23

SET 2

14

18

SET 2

18

28

SET 3

10

13

SET 3

14

20

SET 4

10

13

SET 4

13

20

SET 5

max (at
least 8)

max (at
least 14)

max (at
least 18)

SET 5

max (at
least 20)

max (at
least 32)

Day 5

Day 11

SET 1

13

16

SET 1

18

26

SET 2

15

20

SET 2

20

32

SET 3

12

15

SET 3

15

26

SET 4

12

15

SET 4

15

26

SET 5

max (at
least 9)

max (at
least 15)

max (at
least 20)

SET 5

max (at
least 23)

max (at
least 36)

Day 6

Day 12

SET 1

15

20

SET 1

20

30

SET 2

15

21

SET 2

23

36

SET 3

13

16

SET 3

21

30

SET 4

13

16

SET 4

21

30

SET 5

max (at
least 10)

max (at
least 18)

max (at
least 25)

SET 5

max (at
least 26)

max (at
least 42)

Day 13
> 32 dips

Day 16

40 - 45
dips

46 - 52
dips

> 52 dips

18

SET 1

22

36

46

SET 1

23

SET 2

24

45

52

SET 2

18

SET 3

19

32

39

SET 3

18

SET 4

19

28

31

SET 4

max (at
least 26)

SET 5

max (at
least 26)

max (at
least 45)

max (at
least 52)

SET 5

26

SET 1

13

23

24

SET 1

32

SET 2

13

23

24

SET 2

19

SET 3

17

26

28

SET 3

19

SET 4

17

26

28

SET 4

max (at
least 32)

SET 5

13

18

23

SET 5

SET 6

13

18

23

SET 6

28

SET 7

12

20

28

SET 7

39

SET 8

max (at
least 32)

max (at
least 52)

max (at
least 58)

SET 8

Day 14

Day 17

Day 15

26

Day 18

26

SET 1

17

23

26

SET 1

max (at
least 36)

SET 2

17

23

26

SET 2

SET 3

19

26

31

SET 3

27

SET 4

19

26

31

SET 4

32

SET 5

15

22

26

SET 5

27

SET 6

15

22

26

SET 6

27

SET 7

13

26

28

SET 7

max (at
least 40)

SET 8

max (at
least 39)

max (at
least 58)

max (at
least 65)

SET 8

10

11
32
37
32
32
max (at
least 46)

12
37
42
37
37

max (at
least 52)

Day 16
60 - 65
dips

66 - 78
dips

> 79 dips

32

47

55

39

60

65

26

30

45

19

32

39

max (at
least 52)

max (at
least 65)

max (at
least 70)

Day 17
18

26

28

18

26

28

19

30

39

19

30

39

18

26

31

18

26

31

13

23

23

max (at
least 57)

max (at
least 69)

max (at
least 75)

Day 18
17

28

33

17

28

33

22

39

43

22

39

43

20

32

34

20

32

34

18

23

28

max (at
least 65)

max (at
least 70)

max (at
least 80)

Day 1

Day 7

up to 10
squats

11 - 20
squats

21 - 30
squats

21 - 30
squats

31 - 40
squats

SET 1

13

SET 1

13

16

SET 2

16

SET 2

16

22

SET 3

SET 3

10

17

SET 4

SET 4

10

17

SET 5

max (at
least 5)

max (at
least 7)

max (at
least 13)

SET 5

max (at
least 13)

max (at
least 22)

SET 1

13

SET 1

13

19

SET 2

11

16

SET 2

16

25

SET 3

13

SET 3

11

19

SET 4

13

SET 4

11

19

SET 5

max (at
least 5)

max (at
least 9)

max (at
least 16)

SET 5

max (at
least 16)

max (at
least 25)

SET 1

11

15

SET 1

15

22

SET 2

13

20

SET 2

18

29

SET 3

10

13

SET 3

13

20

SET 4

10

13

SET 4

13

21

SET 5

max (at
least 7)

max (at
least 13)

max (at
least 18)

SET 5

max (at
least 18)

max (at
least 29)

SET 1

13

19

SET 1

16

24

SET 2

15

19

SET 2

19

30

SET 3

11

13

SET 3

15

22

SET 4

11

13

SET 4

13

22

SET 5

max (at
least 8)

max (at
least 15)

max (at
least 20)

SET 5

max (at
least 22)

max (at
least 34)

Day 2

Day 8

Day 3

Day 9

Day 4

Day 10

Day 5

Day 11

SET 1

13

19

SET 1

19

27

SET 2

16

22

SET 2

22

34

SET 3

13

16

SET 3

16

27

SET 4

13

16

SET 4

16

27

SET 5

max (at
least 10)

max (at
least 18)

max (at
least 23)

SET 5

max (at
least 24)

max (at
least 38)

Day 6

Day 12

SET 1

16

22

SET 1

22

31

SET 2

11

18

22

SET 2

24

38

SET 3

13

19

SET 3

18

31

SET 4

13

19

SET 4

18

31

SET 5

max (at
least 11)

max (at
least 21)

max (at
least 27)

SET 5

max (at
least 27)

max (at
least 45)

Day 13
> 40
squats

Day 16

41 - 50
squats

51 - 60
squats

> 60
squats

19

SET 1

23

38

49

SET 1

24

SET 2

27

47

54

SET 2

19

SET 3

21

34

40

SET 3

19

SET 4

21

30

32

SET 4

max (at
least 27)

SET 5

max (at
least 27)

max (at
least 47)

max (at
least 54)

SET 5

27

SET 1

13

24

27

SET 1

34

SET 2

13

24

27

SET 2

21

SET 3

18

27

32

SET 3

21

SET 4

18

27

32

SET 4

max (at
least 34)

SET 5

13

19

24

SET 5

SET 6

13

19

24

SET 6

30

SET 7

13

22

30

SET 7

38

SET 8

max (at
least 34)

max (at
least 54)

max (at
least 63)

SET 8

Day 14

27

Day 17

SET 9

Day 15

Day 18

27

SET 1

16

23

27

max (at
least 40)

SET 2

16

23

27

SET 1

SET 3

20

27

32

SET 2

29

SET 4

20

27

32

SET 3

34

SET 5

16

23

27

SET 4

29

SET 6

16

23

27

SET 5

29

SET 7

13

27

36

SET 6

max (at
least 43)

SET 8

max (at
least 40)

max (at
least 60)

max (at
least 67)

SET 7

10

11

SET 8
34
40
34
34
max (at
least 49)

12
40
45

SET 9

40
40
max (at
least 54)

Day 16
75 - 90
squats

91 - 110
squats

> 110
squats

34

54

63

40

67

76

27

34

47

20

31

40

max (at
least 54)

max (at
least 67)

max (at
least 76)

Day 17
19

27

30

19

27

30

21

31

40

21

31

40

19

27

32

19

27

32

13

24

29

13

24

29

max (at
least 59)

max (at
least 72)

max (at
least 81)

Day 18
18

30

35

18

30

35

23

40

45

23

40

45

22

31

35

22

31

35

19

24

30

19

24

30

max (at
least 67)

max (at
least 81)

max (at
least
100)

Day 1

Day 7

UP TO 6
LUNGES

7 - 13
LUNGES

14 - 26
LUNGES

21 - 30
LUNGES

31 - 40
LUNGES

SET 1

3L

6L

12L

SET 1

13L

20L

SET 2

3R

6R

12R

SET 2

13R

20R

SET 3

4L

5L

9L

SET 3

9L

16L

SET 4

4R

5R

9R

SET 4

9R

16R

SET 5

MAX (AT
LEAST
4A)

MAX (AT
LEAST
6A)

MAX (AT
LEAST
10A

SET 5

MAX (AT
LEAST
13A)

MAX (AT
LEAST
22A)

Day 2

Day 8

SET 1

4L

9L

12L

SET 1

15L

22L

SET 2

4R

9R

12R

SET 2

15R

22R

SET 3

5L

8L

10L

SET 3

10L

18L

SET 4

5R

8R

10R

SET 4

10R

18R

SET 5

MAX (AT
LEAST
6A)

MAX (AT
LEAST
8A)

MAX (AT
LEAST
12A)

SET 5

MAX (AT
LEAST
15A)

MAX (AT
LEAST
24A)

SET 1

5L

10L

14L

SET 1

17L

24L

SET 2

5R

10R

14R

SET 2

17R

24R

SET 3

6L

9L

12L

SET 3

11L

20L

SET 4

6R

9R

12R

SET 4

11R

20R

SET 5

MAX (AT
LEAST
6A)

MAX (AT
LEAST
10A)

MAX (AT
LEAST
14A)

SET 5

MAX (AT
LEAST
17A)

MAX (AT
LEAST
27A)

Day 3

Day 9

Day 4

Day 10

SET 1

5L

10L

16L

SET 1

18L

26L

SET 2

5R

10R

16R

SET 2

18R

26R

SET 3

6L

9L

12L

SET 3

12L

20L

SET 4

6R

9R

12R

SET 4

12R

20R

SET 5

MAX (AT
LEAST
6A)

MAX (AT
LEAST
10A)

MAX (AT
LEAST
18A)

SET 5

MAX (AT
LEAST
20A)

MAX (AT
LEAST
32A)

Day 5

Day 11

SET 1

6L

12L

18L

SET 1

20L

28L

SET 2

6R

12R

18R

SET 2

20R

28R

SET 3

7L

10L

14L

SET 3

14L

22L

SET 4

7R

10R

14R

SET 4

14R

22R

SET 5

MAX (AT
LEAST
8A)

MAX (AT
LEAST
15A)

MAX (AT
LEAST
20A)

SET 5

MAX (AT
LEAST
23A)

MAX (AT
LEAST
36A)

Day 6

Day 12

SET 1

7L

15L

20L

SET 1

22L

32L

SET 2

7R

15R

20R

SET 2

22R

32R

SET 3

8L

12L

16L

SET 3

18L

24L

SET 4

8R

12R

16R

SET 4

18R

24R

SET 5

MAX (AT
LEAST
10A)

MAX (AT
LEAST
18A)

MAX (AT
LEAST
25A)

SET 5

MAX (AT
LEAST
26A)

MAX (AT
LEAST
42A)

Day 13
> 40
LUNGES

51 - 60
LUNGES

> 60
LUNGES

22L

SET 1

24L

38L

46L

SET 1

22R

SET 2

24R

38R

46R

SET 2

18L

SET 3

18L

30L

36L

SET 3

18R

SET 4

18R

30R

36R

SET 4

MAX (AT
LEAST
26A)

SET 5

MAX (AT
LEAST
26A)

MAX (AT
LEAST
45A)

MAX (AT
LEAST
52A)

SET 5

Day 14

Day 17

26L

SET 1

13L

23L

26L

SET 1

26R

SET 2

13R

23R

26R

SET 2

20L

SET 3

15L

26L

30L

SET 3

20R

SET 4

15R

26R

3OR

SET 4

MAX (AT
LEAST
32A)

SET 5

13L

18L

23L

SET 5

SET 6

13R

18R

23R

SET 6

30L

SET 7

12A

20A

28A

SET 7

30R

SET 8

MAX (AT
LEAST
32A)

MAX (AT
LEAST
52A)

MAX (AT
LEAST
58A)

SET 8

Day 15

24L

Day 18

24R

SET 1

17L

25L

28L

SET 1

MAX (AT
LEAST
36A)

SET 2

17R

25R

28R

SET 2

SET 3

19L

27L

32L

SET 3

32L

SET 4

19R

27R

32R

SET 4

32R

SET 5

15L

20L

24L

SET 5

27L

SET 6

15R

20R

24R

SET 6

27R

SET 7

14A

24A

30A

SET 7

MAX (AT
LEAST
40A)

SET 8

MAX (AT
LEAST
39A)

MAX (AT
LEAST
58A)

MAX (AT
LEAST
65A)

SET 8

10

11

12

Day 16

41 - 50
LUNGES

35L
35R
30L
30R
MAX (AT
LEAST
46A)

38L
38R
33L
33R
MAX (AT
LEAST
52A)

Day 16
60 - 65
LUNGES

66 - 78
LUNGES

> 79
LUNGES

36L

50L

52L

36R

50R

52R

26L

32L

46L

26R

32R

46R

MAX (AT
LEAST
52A)

MAX (AT
LEAST
65A)

MAX (AT
LEAST
70A)

Day 17
18L

26L

30L

18R

26R

30R

20L

30L

36L

20R

30R

36R

18L

26L

30L

18R

26R

30R

14A

22A

26A

MAX (AT
LEAST
57A)

MAX (AT
LEAST
69A)

MAX (AT
LEAST
75A)

Day 18
20L

30L

34L

20R

30R

34R

22L

32L

38L

22R

32R

38R

20L

30L

34L

20R

30R

34R

18A

24A

28A

MAX (AT
LEAST
65A)

MAX (AT
LEAST
70A)

MAX (AT
LEAST
80A

8k Training Plan
Wk 3
Wk 4
Wk 5
2 mi
2 mi
3 mi
1.5 mi
1.5 mi
2 mi
2 mi
2.5 mi
3 mi
10k Training Plan
2.5 mi
3 mi
3 mi
2 mi
2 mi
2 mi
4 mi
4 mi
4.5 mi

Day 1
Day 2
Day 3

Wk1
1 mi
1 mi
2 mi

Wk 2
1.5 mi
1 mi
1.5 mi

Day 1
Day 2
Day 3

2.5 mi
2 mi
3 mi

2.5 mi
2 mi
3.5 mi

Goal

17:00 min 2 mile


29:15 min 3 mile

Wk 6
3.5 mi
3 mi
3.5 mi

Wk 7
4 mi
3 mi
4.5 mi

3 mi
2 mi
5 mi

3 mi
2 mi
5.5 mi

Wk 8
4.5 mi
5 mi
4.5 mi
3 mi
2 mi
6 mi

wk9
3 mi
2 mi
6 mi

4.5 mi
2.5 mi
6.5 mi

4.5 mi
2.5 mi
6.5 mi

4 mi
2 mi
7 mi

4.5 mi
3 mi
7 mi

Week

Length
1 2 mile
2 3 mile
3 4 mile
4 5 mile
5 2 mile
6 4 mile
7 3 mile
8 5 mile
9 4 mile
10 6 mile
11 5 mile
12 7 mile
13 6 mile
14 7 mile
15 8 mile
16 8 mile
17 7 mile
18 9 mile
19 4 mile
20 8 mile
21 5 mile
22 10 mile
23 4 mile
24 12 mile
25 5 mile
26 14 mile
27 5 mile
28 9 mile
29 3 mile
30 6 mile
31 3 mile
32 2 mile

Time Min
45 min
1hr
1hr 15min
1hr and 45min
30 min
1 hr
45min
1hr and 30min
1hr
2hr
1hr and 30 min
2hr and 30min
1 hr and 45min
2hr and 15min
2hr and 45min
2hr and 30 min
2hr and 15min
3hr and 15min
1hr
2hr and
1hr and 15min
3hr and 15min
1hr
4 hr
1hr and 15min
4hr and 30 min
1hr and 15min
3hr
45min
1hr and 30min
45min
30min

Days
Days
Days
Days
Days
Days
Days
Days

1 to 3
4 to 6
7 to 9
10 to 12
13 to 14
15 to 16
17 to 18
19 to 20

eventually 3hr
eventually 3hr

15 lbs
25 lbs
25 lbs
35 lbs
40 lbs
40 lbs
25 lbs
40 lbs
45
50
55
60

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