For men / Expert
Men’s Expert Plan
Take on the most challenging plan in the library. Preview every day and choose a short or extended sequence.
Your 30-day overview
Day numbers show the sequence. Add rest days as needed.
Archer Baseline
10 / 20 movements
Day 2Archer & Climbers
10 / 20 movements
Day 3Jump & Twist
10 / 20 movements
Day 4Side Plank Day
10 / 20 movements
Day 5Pull-Down Day
10 / 20 movements
Day 6Rope & Climbers
10 / 20 movements
Day 7Loosen Up
10 / 20 movements
Day 8Pike & Hold
10 / 20 movements
Day 9Archer & Walk
10 / 20 movements
Day 10Jump & Kick
10 / 20 movements
Day 11Plank Walk
10 / 20 movements
Day 12Angels & Supermans
10 / 20 movements
Day 13Lunge Sprint
10 / 20 movements
Day 14Easy Lunges
10 / 20 movements
Day 15Halfway Archer
10 / 20 movements
Day 16Dive Bomber Debut
10 / 20 movements
Day 17Pistol Jumps
10 / 20 movements
Day 18Twist & Tuck
10 / 20 movements
Day 19Kick & Pull
10 / 20 movements
Day 20Dive Bomber Cardio
10 / 20 movements
Day 21Easy Kicks
10 / 20 movements
Day 22Burpee Jumps
10 / 20 movements
Day 23Archer & Dive
10 / 20 movements
Day 24Squat Jump Finale
10 / 20 movements
Day 25Pistol Core
10 / 20 movements
Day 26Superman Finale
10 / 20 movements
Day 27Pike Press Finish
10 / 20 movements
Day 28Wind Down
10 / 20 movements
Day 29Rehearsal
10 / 20 movements
Day 30Graduation
10 / 20 movements
Two ways to follow each day
Short keeps the core sequence. Extended adds movements inside the warm-up, main work and cool-down. Open a day to compare both versions and view its demonstrations.