This is the Upper & Core workout from the Pistol Squat Program plan. It trains Chest, Back, Core and Lower Back 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 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
