Update program

docs/self-care/exercise/workout-program.md

@@ -1,18 +1,80 @@
 # My workout program
 
-## Pushups
+## Week overview
 
-- 3 sets to failure
-- Target: 15 reps.
+| Day | Workout  |
+| :-- | :------- |
+| Sun | Cardio   |
+| Mon | Strength |
+| Tue | Cardio   |
+| Wed | Strength |
+| Thu | Cardio   |
+| Fri | Strength |
+| Sat | Rest     |
 
-## Eccentric Pullups
+## Strength workout
 
-- 3 sets to failure
-- Target: 12 reps.
-- Next: Band-assisted pullups.
+Based on [r/bodyweightfitness Recommended Routine](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine/)
 
-## Planks
+Notes:
 
-- Prone plank, target 60 sec.
-- Lateral plank, target 60 sec each side.
-- Next: Long plank.
+- **Bad knees**: I can't do squats; train legs by running on cardio days.
+- **Rep and time ranges**: If I can't do the minimum, the exercise is too difficult.
+  The maximum is the goal.
+
+### Warmup
+
+- [ ] 5x Shoulder band warmup
+- [ ] 10x Wrist warmup
+- [ ] 30s Deadbug hold
+- [ ] 30s Rings support hold
+
+### Pull-ups
+
+[Guide](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pullup/)
+
+- [ ] 3x5-8 Scapular pulls (3-5s hold)
+- [ ] 3x5-8 Arch hangs (3-5s hold)
+- [ ] 3x5-8 Pull-up negatives (10s hold)
+- [ ] 3x5.8 Band assisted pull-ups.
+- [ ] 3x5.8 Pull-ups.
+
+### Dips
+
+[Guide](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip/)
+
+- [ ] 3x10-30s Rings support hold
+- [ ] 3x5-8 Ring dip negatives (5-10s hold)
+- [ ] 3x5.8 Band assisted ring dips.
+- [ ] 3x5-8 Ring dips.
+
+### Rows
+
+[Guide](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/row/)
+
+- [x] 3x5-8 Incline rows, shoulder-height rings
+- [ ] 3x5-8 Incline rows, hip-height rings
+- [ ] 3x5-8 Horizontal rows
+- [ ] 3x5-8 Wide rows
+
+### Push-ups
+
+[Guide](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pushup/)
+
+- [x] 3x5-8 Push-ups
+- [ ] 3x5-8 Diamond push-ups
+- [ ] 3x5-8 Rings push-ups
+- [ ] 3x5-8 RTO push-ups
+
+### Core
+
+#### Anti-extension
+
+- [x] 1x30-60s front plank
+- [ ] 3x5-8 Ring rollouts
+
+#### Extension
+
+- [ ] 3x5-8 Reverse hyperextensions
+- [ ] 3x10-30s Arch raises
+- [ ] 3x10-30s Arch holds