All at once or spread out — your callPush / Dip / Curl

Day1of 30

6 days per week · 30 days ≈ 5 weeks

Today's goal
0 sets
of 10 No sets yet
Each set is 8–15 reps, stopping 2–3 short of failure. Do all ten in one 12-minute block, or one set at a time across the day. Same goal either way.
Day complete

30 days done

The rungs you finished on are the result — that's where the size came from.

Progress

One day off a week. The grid only counts days you finish, so a rest day costs you nothing here.

Ladders — tap a rung to set it

Push-up · 4 sets

Chest. The main event.

    Dip · 3 sets

    Triceps — two-thirds of your arm. Stop at parallel.

      Curl · 3 sets

      Biceps. Band, low door anchor.

        How to progress: when a move's sets all hit 15 clean reps and still feel easy, climb one rung. The set count never changes — the sets just get harder.

        Packing list: a band set with door anchor. Everything else is a chair, a door, and the floor.