This is the Push & Core workout from the Bodyweight Progressive plan. It trains Chest, Shoulders, Triceps and Core across 6 exercises, and takes roughly 76 to 91 minutes.
You open with 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 |
|---|---|
 Push Up | 3 × 10 |
 Pike Push-Up | 3 × 10 |
 Bench Dip | 3 × 10 |
 Plank | 3 × 60 |
 Dead Bug | 3 × 12 |
 Mountain Climber | 3 × 12 |
