This is the Push & Core workout from the Pull Up Program plan. It trains Chest, Triceps, Shoulders, 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 lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Push Up | 4 × 6 |
 Diamond Push-Up | 4 × 6 |
 Pike Push-Up | 4 × 6 |
 Plank | 4 × 60 |
 Superman | 3 × 10 |
 Hollow Rock | 3 × 10 |
