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Week One (Basics) Monday

This document outlines a two-week bodyweight training program focused on pull ups, dips, push ups, and front lever progressions. Week one introduces basic exercises like pull up and dip ladders with increasing difficulty. Week two introduces more advanced skills like one-arm pull ups, muscle ups, and front lever holds and raises. Exercises are prescribed in circuits and sets with short rest periods to promote strength and muscle endurance.

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532 views3 pages

Week One (Basics) Monday

This document outlines a two-week bodyweight training program focused on pull ups, dips, push ups, and front lever progressions. Week one introduces basic exercises like pull up and dip ladders with increasing difficulty. Week two introduces more advanced skills like one-arm pull ups, muscle ups, and front lever holds and raises. Exercises are prescribed in circuits and sets with short rest periods to promote strength and muscle endurance.

Uploaded by

Surgeon899
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Week one (basics)

Monday:

1st routine: You start with additional weight 10kg. You do 1 pull up, 2,3,4…9,10
(10-15 seconds rest in between of the sets). Then, right after you finished 10 pull
ups- take off the weight. Start from 20 pull ups, go down by 2, so that:20-18-16…
6-4-2. Every time you break a set it’s a 20 push ups penalty. So if you broke your
sets 4 times during the routine you need to do 80 push ups afterwards.

2nd routine: Straight bar-dips (sometimes just “bar-dips”)

If you cant do a muscle up, just use one of the parallel bars. Set an interval timer.
Set a intervals at 1 minute. Every time the minute starts do 12 bar-dips. Do it for
25 sets.

Tuesday: Rest

Wednesday: 1st : Dips routine: 2 dips/10 seconds hold on the bottom of the
movement(the deepest stage of the dip), 4 dips/10 seconds hold,6/10,8/10,10/10.
Then 8 dips/5 seconds hold,6/5,4/5,2/5. Every time you break a set there is 5 pull
ups penalty.

2nd: push ups routine: This is a push ups ladder, but you need to multiply each
number to sets. For example if you do 1 rep – its 1 set of 1 rep, 2 sets of 2 reps, 3
sets of 3 reps, 4 sets of 4 reps …. Until you cant do it anymore.

Thursday: 1st routine:

5 pull ups from the dead hang to the half way(top of the head to the bar) 
5 pull ups from the half way to chin over the bar
5 full range of motion pull ups
This ^ is one circle. You need to do 5 of them. You can do both unbroken or
broken circles( no penalties)

2nd routine:

 30seconds dead hang hold to 5 pulls


 30seconds dead hang hold to 6 pulls
 30seconds dead hang hold to 7 pulls
 30seconds dead hang hold to 8 pulls
 30seconds dead hang hold to 9 pulls
 30seconds dead hang hold to 10 pulls
Friday: Rest
Saturday: 1st routine 25 straight bar dips-25 regular dips-25push ups. Complete 5
circles of these. 
nd
2 routine:
1 pull up/20 dips
2 pull ups/18 dips
3 pull ups/16 dips
4 pull ups/14 dips
5 pull ups/12 dips
6 pull ups/10 dips
7 pull ups/8 dips
8 pull ups/6 dips
9 pull ups/4 dips
10 pull ups/2 dips

3rd routine: Pull ups


10, 9, 8, 7, 6, 5, 5, 5, 5 (1 minute rest in between of sets)
-3 minutes rest-
Push ups
20, 19, 18, 17, 16, 15, 15, 15, 15 (rest 1 minute in between of sets)
Sunday: Rest

Week two(tricks)
Monday: Front lever training: 5 sets of 1seconds hold( 10 seconds rest), rest 5
minutes.
Regular front lever raisers 5 sets of 5 reps( 30 seconds rest in between),
Rest 5 minutes, front lever raisers to 45degrees only( half way to the horizontal
position) and try to hold it for a second every time you raise it to 45 degrees – 5
sets of 5 reps(30 seconds rest in between).
Tuck front lever – 5 sets of 10 seconds hold.
Wide grip pull ups 5 sets of 7 reps.
Pulling yourself backwards with straight arms( push the bar with your hands and
you will move back like you are raising a front liver but keep the lower body
relaxed) 5 sets of 5 reps.
Tuesday: Rest
Wednesday: One arm pull ups training:
Do one arm pull up attempts. First from the full lock out 5 times each arm, then
from 90 degrees to the chin over the bar 5 times.
Rest 5 minutes after this.
Do negative one arm pull ups. Try to do it as slow as possible – 5 times each arm.
Assisted one arm pull ups( use a resistance band or belt or towel) 5 times each
arm( try to make it controlled and slow)
Thursday: Muscle ups: do 30 sets of 1 muscle up with 30 seconds of rest in
between of sets.
ISO hold chin over the bar using false grip(palm over the bar)
5 sets of 5 seconds( use the parallel bar to make it more comfortable)
High chin ups: 10 sets of 3 reps
Bar-dips: 5 sets of 12 reps
Rest 1 minute between the sets.

Friday: Rest
Saturday:
One arm pull ups training:
Do one arm pull up attempts. First from the full lock out 5 times each arm, then
from 90 degrees to the chin over the bar 5 times.
Rest 5 minutes after this.
Do negative one arm pull ups. Try to do it as slow as possible – 5 times each arm.

Front lever training: 5 sets of 2 seconds hold( 15 seconds rest), rest 5 minutes.
Regular front lever raisers 5 sets of 5 reps( 30 seconds rest in between),
Rest 5 minutes, front lever raisers to 45degrees only( half way to the horizontal
position) and try to hold it for a second every time you raise it to 45 degrees – 5
sets of 5 reps(30 seconds rest in between).
Muscle ups training: 10 sets of 2 muscle up( 2 minutes rest in between)

Always stretch after the workout, not before. When doing weighted exercises I
suggest not to fully lock out your arms because it can lead to tendon, joint or
ligament injury of the elbows.

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