This is the Full Body C workout from the Bodyweight Full Body plan. It trains Chest, Back, Quads, Glutes and Core across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Incline Push Up while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest about a minute on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Incline Push Up | 3 × 10 |
 Pull-Up | 3 × 10 |
 Lateral Step Up | 3 × 10 |
 Fire Hydrant | 3 × 12 |
 Bicycle Crunch | 3 × 12 |
