174
Total Workouts
0
Completed
174
Remaining
0
Favourites
Featured Workout
MAYADEM Push Day
60 min All levels Bench, Dip Bars, Pull-Up Bar, Rings Push
Start Now →
Filters
▼
Category AllPushPullCoreLegsCardioFull Body
Equipment AllRequiredNot Required
Show AllFavouritesCompletedNot Completed

Push

60 workouts
See all →
Adem's Push Day
60 min Bench Box Dip Bars Pull-Up Bar Rings
MAYADEM Push Day
60 min Bench Dip Bars Pull-Up Bar Rings
Push Day – Deadstop PU & Iron Cross
60 min Bench Dip Bars Pull-Up Bar Rings
Push Day – Dip/Decline/Diamond Ladder + Iron Cross
60 min Bench Dip Bars Rings
Push Day – Headstand & HS Kick Ups
45 min Bench Dip Bars Wall
Push Day – HS Push-Ups & RTO Ring Work
60 min Bench Dip Bars Parallettes Rings Wall
Push Day – Planche Progressions + Ring Dips Pain +2
60 min Dip Bars Parallettes Pull-Up Bar Rings Wall
Push Day – Planche PU & Deep Ring Work
60 min Dip Bars Parallettes Rings Wall
Push Day – Bent Arm Planche & Ring Pulls
60 min Dip Bars Parallettes Pull-Up Bar Rings Wall
Push Day – HS PU Ladder & Animals
45 min Dip Bars Rings Wall
Push Day – HS Shoulder Taps & Hand Release
60 min Bench Dip Bars Pull-Up Bar Rings Wall
Push Day – Pain +2 RTO & Ring Dips
45 min Bench Dip Bars Pull-Up Bar Rings
Push Day – Planche Lean & SBar Hip Lifts
45 min Bench Dip Bars Parallettes Pull-Up Bar Rings
Push Day – Planche Leans & Iron Cross Negs
60 min Bench Dip Bars Parallettes Rings
Push Day – Wall HS & High Volume Dips
60 min Bench Dip Bars Parallettes Wall
Push Day – Wall HS Hold & Ring Dips
45 min Dip Bars Rings Wall
Push Day – Wall HS PU & Prison PU
60 min Dip Bars Parallettes Rings Wall
Push Day – Maltese Press & Planche
60 min Dip Bars Parallettes Pull-Up Bar Rings
Push Day – Pain +2 Format
45 min Dip Bars Parallettes Pull-Up Bar Rings
Push Day – Planche & Handstand Focus
60 min Parallettes Pull-Up Bar Rings Wall
Push Day – Planche Holds & Parallettes
45 min Dip Bars Parallettes Pull-Up Bar Rings Wall
Push Day – Planche & Ring Dips
60 min Dip Bars Parallettes Pull-Up Bar Rings
Push Day – PU Test & Ladder
60 min Dip Bars Parallettes Pull-Up Bar Rings Wall
Push Day – Weighted & Banded
60 min Bench Dip Bars Pull-Up Bar Rings
Push Day – Box Pikes & Planche Leans
60 min Bench Parallettes Pull-Up Bar Rings Wall
Push Day – Dip Progressions & Max Out
60 min Bench Dip Bars Pull-Up Bar Rings
Push Day – Handstand & Ring Push
60 min Bench Dip Bars Parallettes Pull-Up Bar Rings Wall
Push Day – Maltese & One-Arm Pikes
60 min Parallettes Pull-Up Bar Rings Wall
Push Day – Multi-Station Circuit
60 min Bench Dip Bars Low Bar Parallettes Pull-Up Bar Rings
Push Day – Planche Leans & Clap Declines
60 min Bench Parallettes Pull-Up Bar Rings
Push Day – Ring Bulgarians & 21s PU
60 min Bench Parallettes Pull-Up Bar Rings
Push Day – SBars, Iron Cross & Volume
60 min Bench Dip Bars Pull-Up Bar Rings
Push Day – Tuck Planche & Russian Dips
60 min Bench Dip Bars Parallettes Pull-Up Bar Rings Wall
Push Day – Bulgarian PU & Ladder Finisher
60 min Bench Pull-Up Bar Rings
Push Day – Handstand & Animals
60 min Bench Pull-Up Bar Rings Wall
Push Day – HS Push-Ups & Pelicans
60 min Bench Parallettes Pull-Up Bar Rings Wall
Push Day – Iron Cross Pulses & RTO
60 min Bench Parallettes Pull-Up Bar Rings
Push Day – Iron Cross & Ring Flys
60 min Bench Pull-Up Bar Rings
Push Day – Maltese Press & Russian Dips
60 min Bench Dip Bars Parallettes Pull-Up Bar Rings
Push Day – Ring Dips & Skull Crushers
60 min Bench Pull-Up Bar Rings
Push Day – Bulgarian Dips & Pikes
60 min Bench Pull-Up Bar Rings Wall
Push Day – Deep Dips & Ring Work
60 min Bench Pull-Up Bar Rings
Push Day – Iron Cross & HS Push-Ups
60 min Bench Pull-Up Bar Rings Wall
Push Day – Mon 17 March 2025
75 min Pull-Up Bar Rings Wall
Push Day – Planche & Mike Tysons
60 min Bench Dip Bars Parallettes Pull-Up Bar Rings
Push Day – Planche & Skull Crushers
60 min Bench Parallettes Pull-Up Bar Rings
Push Day – Ring Flys & Dropset Finisher
75 min Bench Parallettes Pull-Up Bar Rings Wall
Push Day – RTO & Bulgarian Dips
60 min Bench Pull-Up Bar Rings Wall
Push Day – RTO Dips & Pyramid Finisher
60 min Bench Pull-Up Bar Rings
Push Day – Slow & Controlled + Fast
60 min Bench Pull-Up Bar Rings
Push Day – Tuck Planche & Weighted Dips
60 min Bench Parallettes Pull-Up Bar Rings
Push Day – 3 Rounds (D)
60 min Bench Dip Bars Parallettes Pull-Up Bar Rings
Push Day – Planche & Dips
60 min Bench Parallettes Pull-Up Bar Rings
Push Day – Ring Work & Holds
60 min Bench Pull-Up Bar Rings Wall
Push Day – 3 Rounds (Red)
60 min Bench Dip Bars Parallettes Rings Wall
Push Day – 4 Rounds
60 min Bench Dip Bars Pull-Up Bar Rings
Push Session – 3 Rounds
60 min Bench Box Dip Bars Parallettes Rings Wall
Push Session – 3 Rounds (B)
60 min Bench Box Dip Bars Parallettes Pull-Up Bar Rings
Push Session – Advanced 3 Rounds
60 min Bench Box Parallettes Pull-Up Bar Rings Wall
Push Blitz
60 min Bench Dip Bars Pull-Up Bar Rings

Pull

52 workouts
See all →
Pull Day – Ascending Ladder & Halo Hammers
45 min Dumbbell Pull-Up Bar
Pull Day – Banded Muscle Ups & Rows
60 min Low Bar Pull-Up Bar Rings
Pull Day – Explosive C2B & Tempo Pulls
60 min Low Bar Pull-Up Bar Rings
Pull Day – FL Swings & Chin Ladder
60 min Dumbbell Pull-Up Bar Rings
Pull Day – MU Transitions & False Grip
60 min Dumbbell Low Bar Pull-Up Bar Rings
Pull Day – Structured Volume & Tennis Ball Biceps
60 min Dumbbell Low Bar Pull-Up Bar Rings
Pull Day – 90° Hold & Pelicans
60 min Dumbbell Low Bar Pull-Up Bar Rings
Pull Day – AMRAP Ice Cream Makers & Pelicans
30 min Low Bar Pull-Up Bar Rings
Pull Day – Dead Hang Pulls & Headbangers
60 min Dumbbell Low Bar Pull-Up Bar Rings
Pull Day – One-Arm Hang & Uneven Pulls
60 min Dumbbell Low Bar Pull-Up Bar Rings
Pull Day – Pelicans & Snow Angels
60 min Pull-Up Bar Rings
Pull Day – Pull-Up Pyramids & Till 50 Wides
45 min Low Bar Pull-Up Bar
Pull Day – Tempo Pulls & Max Drop Set
45 min Low Bar Pull-Up Bar
Pull Day – Weighted Pulls & False Grip Rows
45 min Low Bar Pull-Up Bar Rings
Pull Day – Chin 21s & Archer Aussies
60 min Dumbbell Low Bar Pull-Up Bar Towel
Pull Day – FL Rows & Snow Angels
45 min Dumbbell Low Bar Pull-Up Bar Rings
Pull Day – Gironda Chins & One-Arm Work
60 min Dumbbell Low Bar Pull-Up Bar Rings
Pull Day – Muscle Ups & Weighted Pulls
60 min Low Bar Pull-Up Bar Towel
Pull Day – Pain +2 Archers & Rows
45 min Pull-Up Bar Towel
Pull Day – Pull-Up Pyramid & Aussie Work
45 min Low Bar Pull-Up Bar Rings
Pull Day – Ring Muscle Ups & FL Pulls
45 min Pull-Up Bar Rings Towel
Pull Day – Tuck FL Rows & Pain +2
60 min Dumbbell Low Bar Pull-Up Bar
Pull Day – Weighted Pulls & Chin Dropsets
60 min Low Bar Pull-Up Bar
Pull Day – False Grip & Muscle Up Negs
60 min Dumbbell Low Bar Parallettes Pull-Up Bar Rings
Pull Day – Muscle-Ups & 21s Chins
60 min Dumbbell Low Bar Pull-Up Bar Rings
Pull Day – Muscle Ups & Ring Work
60 min Low Bar Pull-Up Bar Rings
Pull Day – Pyramid & MU Negatives
60 min Low Bar Pull-Up Bar Rings
Pull Day – Rope Climbs & Head Bangers
60 min Dumbbell Low Bar Pull-Up Bar Rings
Pull Day – Towel Pulls & Pac-Mans
60 min Dumbbell Low Bar Pull-Up Bar Rings
Pull Day – Weighted Chins & Pelicans
45 min Low Bar Pull-Up Bar Rings
Pull Day – 1-Arm & Pelicans
60 min Dumbbell Low Bar Pull-Up Bar Rings
Pull Day – False Grip & Reverse Flys
60 min Dumbbell Low Bar Parallettes Pull-Up Bar Rings
Pull Day – FL Rows & Ring Bulgarians
60 min Low Bar Pull-Up Bar Rings
Pull Day – Gironda & Ladder Finisher
60 min Low Bar Pull-Up Bar Rings
Pull Day – L-Sit Pull & FL Row Negatives
60 min Dumbbell Low Bar Pull-Up Bar Rings
Pull Day – L-Sit Pulls & Front Lever Rings
60 min Low Bar Pull-Up Bar Rings
Pull Day – Towel PU & German Hang
60 min Low Bar Pull-Up Bar Rings
Pull Day – Behind the Neck & Max Supersets
45 min Pull-Up Bar Rings
Pull Day – Gironda & Ring Rows
60 min Dumbbell Pull-Up Bar Rings
Pull Day – Scap Work & Ring Curls
45 min Low Bar Pull-Up Bar Rings
Pull Day – Superset Pairs
60 min Dumbbell Low Bar Pull-Up Bar Rings
Pull + Core Day – 3 Rounds
60 min Low Bar Pull-Up Bar Rings
Pull + Core Day – 3 Rounds (Duplicate)
60 min Low Bar Pull-Up Bar Rings
Pull Day – 3 Rounds (C)
60 min Low Bar Pull-Up Bar Rings
Pull Day – 3 Rounds (D)
60 min Barbell Low Bar Parallettes Pull-Up Bar Rings
Pull Day – 3 Rounds (Green)
60 min Low Bar Pull-Up Bar Rings
Pull Day – Muscle-Up Focus
60 min Dumbbell Low Bar Pull-Up Bar Rings
Pull Day – 2 Rounds x2
60 min Low Bar Pull-Up Bar Rings
Pull Day – 3 Rounds
60 min Low Bar Pull-Up Bar Rings
Pull Day – 5 Rounds
75 min Low Bar Pull-Up Bar Rings
Pull Day – Advanced 3 Rounds
60 min Low Bar Pull-Up Bar Rings
Pull Day – Rounds 3-5
60 min Low Bar Pull-Up Bar Rings

Core

31 workouts
See all →
Core Day – Dragon Flags & Superman Hold
60 min Bench Dip Bars Parallettes Pull-Up Bar
Core Day – FL Attempts & Ring Rollout
60 min Ab Wheel Pull-Up Bar
Core Day – FL Pulls & Comprehensive Volume
75 min Dip Bars Parallettes Pull-Up Bar Rings
Core Day – L-Sit to Tuck & Ring Rollout
60 min Ab Wheel Bench Dip Bars Parallettes Pull-Up Bar
Core Day – Compressions & Pike Tysons
60 min Dip Bars Parallettes Pull-Up Bar
Core Day – FL Progressions & Windshields
60 min Bench Dip Bars Pull-Up Bar
Core Day – L-Sit Rings & Tuck FL Pulls
45 min Ab Wheel Dip Bars Parallettes Pull-Up Bar Rings
Core Day – T2B & Compressions
45 min Dip Bars Pull-Up Bar
Core Day – Tuck to Planche & Dragon Flags
60 min Ab Wheel Bench Dip Bars Parallettes Pull-Up Bar
Core Day – FL Raises & Handstand
60 min Bench Parallettes Pull-Up Bar Rings Wall
Core Day – Leg Raises & Hollow Endurance
60 min Bench Dip Bars Parallettes Pull-Up Bar
Core Day – Pain +2 FL & Dragon Flags
45 min Ab Wheel Bench Parallettes Pull-Up Bar
Core Day – T2B, Dragon Flags & FL Hold
60 min Bench Dip Bars Parallettes Pull-Up Bar Rings
Core Day – Front Lever & Inverted Work
60 min Parallettes Pull-Up Bar Rings
Core Day – Hollow & V-Sits
60 min Dip Bars Parallettes Pull-Up Bar
Core Day – Tuck FL Pulls & Planche Leans
45 min Bench Parallettes Pull-Up Bar Rings
Core Strength & Front Lever
60 min Bench Dip Bars Parallettes Pull-Up Bar Rings
Core Day – Pallof Press & Obliques
60 min Bench Parallettes Pull-Up Bar Rings
Core Day – Pike Walkouts & Dragon Flags
60 min Bench Parallettes Pull-Up Bar Rings
Core Day – Ring Rollouts & Dragon Flags
45 min Bench Parallettes Pull-Up Bar Rings
Core Day – Tuck FL & Back Lever
45 min Bench Parallettes Pull-Up Bar Rings Wall
Core Session – 26 March 2025
60 min Bench Parallettes Pull-Up Bar Rings
Core Day – Back Lever & Skin the Cats
45 min Pull-Up Bar Rings
Core Day – Compression & Levers
60 min Bench Parallettes Pull-Up Bar Rings
Core Day – Lever & Compression Work
60 min Bench Parallettes Pull-Up Bar Rings
Core Day – Front Lever & Compression
45 min Bench Parallettes Pull-Up Bar Rings
Core Session – 3 Rounds (B)
45 min Bench Dip Bars Pull-Up Bar Rings
Core Session – 3 Rounds (C)
45 min Bench Dip Bars Parallettes Pull-Up Bar Rings
Abs on Pull Up Bar
30 min Pull-Up Bar
Core Session – 3 Rounds
45 min Bench Parallettes Pull-Up Bar Rings
Core Session 8/4/2026
60 min

Legs

23 workouts
See all →
Legs Day – Ascending Pyramid + Tempo Squats
45 min None
Legs Day – Burpees, Box Jumps & Horse Stance
60 min Bench Box Resistance Band Wall
Legs Day – Shrimp Squats & Horse Stance
60 min Bench Box Resistance Band Wall
Legs Day – Pistols, Cossacks & Broad Jumps
60 min Bench Box Resistance Band Wall
Legs Day – Prisoner Squats & Goblets
45 min Bench Dumbbell Resistance Band
Legs Day – Wall Sit & Lunge Hold Endurance
45 min Bench Resistance Band Wall
Legs Day – Fireman Carry & Lunges
45 min Bench Box Leg Press Machine Resistance Band Wall
Legs Day – Jump Squats & Bear Crawl
45 min Bench Wall
Legs Day – Plyometric & Explosive
45 min Bench Box Resistance Band
Legs Day – Banded Deadlifts & Squats
60 min Bench Box Resistance Band Wall
Legs Day – High Volume Squats (Chat Screenshot)
60 min Bench Resistance Band Wall
Legs Day – Squats & Bands
60 min Bench Box Leg Press Machine Resistance Band Wall
Legs Day – Squats & Pistols Circuit
45 min Bench Resistance Band
Legs Day – Tempo & Plyometric Mix
60 min Bench Resistance Band Wall
Legs Day – Explosive & Smith Machine
60 min Bench Box Resistance Band Wall
Legs Day – Horse Stance & Explosive
60 min Bench Box Parallettes Resistance Band Wall
Legs Day – Nordics & Pistols
60 min Bench Box Dumbbell Resistance Band Wall
Legs Day – Banded & Tempo
60 min Bench Box Dumbbell Resistance Band Wall
Legs Day – Tempo & Explosiveness
60 min Bench Box Dumbbell Resistance Band Wall
Legs Day – Explosive & Unilateral
45 min Bench Resistance Band
Legs Day – Strength & Variety
60 min Bench Box Dumbbell Resistance Band Wall
Legs Day – 3 Rounds
60 min Bench Box Dumbbell Wall
Legs Day – 3 Rounds (C)
60 min Bench Box Dumbbell Resistance Band Wall

Cardio

3 workouts
See all →
Cardio Day – Burpees & Squats Endurance
45 min None
Cardio Day – Navy Seals & Mountain Climbers
45 min Wall
Cardio Circuit – Burpees & Jumps
30 min None

Full Body

5 workouts
See all →
Full Body – Navy Seals & Ring Dips
45 min Bench Resistance Band Rings Wall
Full Body – Squats, Lunges & Cardio
60 min Bench Resistance Band
Full Body – Push Pull Basics
45 min Bench Low Bar Pull-Up Bar
Full Body – Pull & Push Mix
60 min Low Bar Pull-Up Bar Rings
testing 123
60 min Dip Bars Low Bar Pull-Up Bar Resistance Band Rings