| EVERY MORNING | |||
| EXERCISE | REQUIREMENTS | TIME | EXERTION LEVEL |
| Push-ups | 3 sets. Rest well between. | No time limit | Full exhaustion |
| Crunches | 3 sets. Rest well between. | No time limit | Full exhaustion |
| MONDAY EVENING | |||
| EXERCISE | REQUIREMENTS | TIME | EXERTION LEVEL |
| Pull-ups | 3 sets | 5 minutes | Full exhaustion |
| Bicep curls | 3 sets | 2 minutes | Full exhaustion |
| Kickbacks | 3 sets | 2 minutes | Near exhaustion |
| Shrugs | 3 sets | 2 minutes | Near exhaustion |
| Crunches | 100 reps | 2 minutes | Near exhaustion |
| Run | Full speed | No time limit | Full exhaustion |
| Swimming * | 2000 meters | No time limit | Full exhaustion |
| TUESDAY EVENING | |||
| EXERCISE | REQUIREMENTS | TIME | EXERTION LEVEL |
| Pull-ups | 3 sets | 5 minutes | Near exhaustion |
| Calf raises | 3 sets | 5 minutes | Near exhaustion |
| Leg press | 3 sets | 10 minutes | Near exhaustion |
| Leg curls | 3 sets | 5 minutes | Near exhaustion |
| Crunches | 100 reps | 2 minutes | Full exhaustion |
| Bike | Challenging pace | 50 minutes | Near exhaustion |
| Swimming ** | 2000 meters | No time limit | Full exhaustion |
| WEDNESDAY EVENING | |||
| EXERCISE | REQUIREMENTS | TIME | EXERTION LEVEL |
| Pull-ups | 3 sets | 5 minutes | Full exhaustion |
| Bicep curls | 3 sets | 2 minutes | Full exhaustion |
| Kickbacks | 3 sets | 2 minutes | Near exhaustion |
| Shrugs | 3 sets | 2 minutes | Near exhaustion |
| Crunches | 100 reps | 2 minutes | Near exhaustion |
| Run | Full speed | No time limit | Full exhaustion |
| Swimming * | 2000 meters | No time limit | Full exhaustion |
| THURSDAY EVENING | |||
| EXERCISE | REQUIREMENTS | TIME | EXERTION LEVEL |
| Pull-ups | 3 sets | 5 minutes | Near exhaustion |
| Calf raises | 3 sets | 5 minutes | Near exhaustion |
| Leg press | 3 sets | 5 minutes | Near exhaustion |
| Leg curls | 3 sets | 5 minutes | Near exhaustion |
| Crunches | 100 reps | 2 minutes | Full exhaustion |
| Bike | Challenging pace | 50 minutes | Full exhaustion |
| Swimming ** | 2000 meters | No time limit | Full exhaustion |
| FRIDAY EVENING | |||
| EXERCISE | REQUIREMENTS | TIME | EXERTION LEVEL |
| Pull-ups | 3 sets | 5 minutes | Full exhaustion |
| Bicep curls | 3 sets | 2 minutes | Full exhaustion |
| Kickbacks | 3 sets | 2 minutes | Near exhaustion |
| Shrugs | 3 sets | 2 minutes | Near exhaustion |
| Crunches | 100 reps | 2 minutes | Near exhaustion |
| Run | 2 miles | No time limit | Full exhaustion |
| Swimming * | 2000 meters | No time limit | Full exhaustion |
| SATURDAY EVENING | |||
| EXERCISE | REQUIREMENTS | TIME | EXERTION LEVEL |
| Pull-ups | 3 sets | 5 minutes | Near exhaustion |
| Calf raises | 3 sets | 5 minutes | Near exhaustion |
| Leg press | 3 sets | 5 minutes | Near exhaustion |
| Leg curls | 3 sets | 5 minutes | Near exhaustion |
| Crunches | 100 reps | 2 minutes | Full exhaustion |
| Bike | Relaxed pace | No time limit | Comfortable |
| Swimming ** | 2000 meters | No time limit | Full exhaustion |
| SUNDAY EVENING | |||
| EXERCISE | REQUIREMENTS | TIME | EXERTION LEVEL |
| Swimming *** | 5000 meters | 3 hours | Full exhaustion |
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* MWF : 8 x ( 100 m freestyle + 50 m breaststroke ) + 50 m elementary backstroke = 2000 meters ** TRS : 8 x ( 100 m breaststroke + 50 m freestyle ) + 50 m elementary backstroke = 2000 meters *** Sun : 20 x ( 100 m freestyle + 100 m breaststroke + 50 m backstroke ) = 5000 meters |
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