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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

The document outlines a week-long bodyweight training program consisting of pull ups, dips, push ups, squats, and other exercises. The workouts get progressively harder each day, with additional weight added and increasing number of reps and sets. Rest days are scheduled for Tuesday and Sunday. The workouts are broken into circuits and routines, with penalties of additional push ups or squats required for failing to complete a set continuously. The goal is to challenge the body and increase strength and endurance through the week using only bodyweight exercises.

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Nandagopal K
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© © All Rights Reserved
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248 views

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

The document outlines a week-long bodyweight training program consisting of pull ups, dips, push ups, squats, and other exercises. The workouts get progressively harder each day, with additional weight added and increasing number of reps and sets. Rest days are scheduled for Tuesday and Sunday. The workouts are broken into circuits and routines, with penalties of additional push ups or squats required for failing to complete a set continuously. The goal is to challenge the body and increase strength and endurance through the week using only bodyweight exercises.

Uploaded by

Nandagopal K
Copyright
© © All Rights Reserved
Available Formats
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 20 kg. 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

1 muscle up – 5 bar-dips, 1 muscle up – 10 bar-dips, 1 muscle up – 15 bar-


dips… all the way to 50 bar-dips. Try to complete it with the least amount
of breaks.

3rd routine: 60 dips – 30 pull ups – 40 dips – 20 pulls no rest in between.


Break = 20 squats. Complete 3 rounds with 5 minutes in between.

4th routine: 10 lunges(both legs) – 10 push ups(that’s a one set). Complete 10


sets of these in 5 minutes.

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. Everything need to be done WITH
10KG weight.

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.

3rd: 20 squats from the straight legs to a half way of the squat and then 20
squats from the halg way to the bottom. Complete 5 sets of it with 2 minutes
break.

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

3rd routine: 20 push ups -40 -60-80-80-60-40-20 with 2 minutes break in


between(3 minutes before 100)

4th routine: 10 burpees – 10 pull ups – 10 push ups. Complete 5 sets of it.
Rest 2 minutes in between

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)
4th routine: 5 minutes plank hold – 50 push ups no breaks.
4 minutes – 40
3-30
2-20
1-10
1 minute rest in between the rounds.
5th routine:
1 minute hold chin over the bar, 1 minute hold top of the head touching the bar.
5 sets of it, When you let go the bar – its a break, and every break – 20 squats.
Rest 2 minutes in between.

Sunday: Rest

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