Warm up:

** Pick one between Run/Row/Jump **

10min light Jog-Run / 1000m Rowing Machine / 10min Jump Rope

5min light static stretching (don’t hold longer than 10-15sec on each muscle)

3 sets of light bicep curls (warm-up weight) rest 30-45sec between sets

3 sets of light lateral curls (warm-up weight) rest 30-45sec between sets

Workout:

Bicep curls – 3 sets – 15-20 reps each – rest 45-60sec between sets

Rest 60-120sec

Bent over Rows – 3 sets – 12-15 reps – rest 45-60sec between sets

Rest 120-180sec
One-arm Dumbbell Row – 3 sets each arm – 12-15 reps – rest 60sec after both arms

Rest 120-180sec

90-degree Isometric Dumbbell Hold – 5 sets both arms same time – 30-45sec hold – rest 60-
120sec between sets

Rest 120-180sec

Dead-hang Pull-up Bar – Hold until failure – repeat 2 times – aim for 60 seconds

Rest 60-120sec

Cool-down Stretch (Same as warm-up but hold positions for 45-60sec)

Tuesday

** Off **

Wednesday

Warm up:
** Pick one between Run/Row/Jump **

10min light Jog-Run / 1000m Rowing Machine / 10min Jump Rope

5min light static stretching (don’t hold longer than 10-15sec on each muscle)

3 sets of Air-Squats x20 rest 30-45sec between sets

2 sets of standing trunk twists x15 rest 30-45sec between sets

Workout:

Push-ups – 3 sets – 5-20 reps (there is a large gap due to different skill levels) – rest 45-60sec
between sets ** Try to aim for the same number each set **

Rest 60-120sec

Seated Trunk-Twists – 3 sets – 15-20 reps – rest 45-60sec between sets

Rest 60-120sec

Front Plank – 2 sets – 30-60sec hold – rest 60sec between sets

Rest 120-180sec

Mountain Climbers – 2 sets – 45-60sec – rest 60sec between sets

Rest 60-120sec

Push-ups – 2 sets – 5-20 reps – rest 45-60sec between sets

Rest 60-120sec

Crunches – 2 sets – 45-60sec – rest 60sec between sets

Rest 60-120sec

6 Inches – 1 set – 30-60sec hold

Rest 30-60sec

Pushups – Until failure

Cool-down Stretch (Same as warm-up but hold positions for 45-60sec)

Thursday

** Off **

Friday

Warm up:

** Pick one between Run/Row/Jump **

10min light Jog-Run / 1000m Rowing Machine / 10min Jump Rope

5min light static stretching (don’t hold longer than 10-15sec on each muscle)

3 sets of light bicep curls (warm-up weight) rest 30-45sec between sets

3 sets of light lateral curls (warm-up weight) rest 30-45sec between sets

Workout:

Dumbbell Shrugs – 3 sets – 15-20 reps – 60-120sec rest between sets

Rest 60-120sec

Kettle Bell Swings – 3 sets – 15-20 reps – 60-120sec rest between sets

Rest 120-180sec

Bicep Curl / Walk Super-set – 3 sets

15-20 bicep curls each arm (no rest) Dumbbell Walk – 50-100ft – 120-180sec rest between each
set

Rest 120-180sec

Dead-hang Pull-up Bar – Hold until failure – repeat 2 times – aim for 60 seconds

Cool-down Stretch (Same as warm-up but hold positions for 45-60sec)

Saturday

** Off **

Sunday
Full-body stretch – Hold all positions for at least 45-60 seconds

Week 2

*These two weeks will be relatively similar since they are the building phase and the same
muscle groups need to be worked each week for a good foundation

Monday

** We don’t want to find out what your max’s are until week #3 so choose weights that you
are comfortable completing sets with **

Warm up:

** Pick one between Run/Row/Jump **

10min light Jog-Run / 1000m Rowing Machine / 10min Jump Rope

5min light static stretching (don’t hold longer than 10-15sec on each muscle)

3 sets of light bicep curls (warm-up weight) rest 30-45sec between sets

3 sets of light lateral curls (warm-up weight) rest 30-45sec between sets

Workout:

Bicep curls – 3 sets – 15-20 reps each arm – rest 45-60sec between sets

Rest 60-120sec

Bent-over Rows – 3 sets – 15-20 reps – rest 45-60sec between sets

Rest 120-180sec

One-arm Dumbbell Row – 3 sets each arm – 12-15 reps – rest 60sec after both arms

Rest 120-180sec
90-degree Isometric Dumbbell Hold – 5 sets both arms same time – 30-45sec hold – rest 60-
120sec between sets

Bicep curls – 2 sets – 12-15 reps – rest 45-60sec between sets

Rest 120-180sec

Dead-hang Pull-up Bar – Hold until failure – repeat 2 times – aim for 60 seconds

Rest 60-120sec

Cool-down Stretch (Same as warm-up but hold positions for 45-60sec)

Tuesday

** Off **

Wednesday

Warm up:

** Pick one between Run/Row/Jump **

10min light Jog-Run / 1000m Rowing Machine / 10min Jump Rope

5min light static stretching (don’t hold longer than 10-15sec on each muscle)

3 sets of Air-Squats x20 rest 30-45sec between sets

2 sets of standing trunk twists x15 rest 30-45sec between sets

Workout:

Push-ups – 3 sets – 7-20 reps (there is a large gap due to different skill levels) – rest 45-60sec
between sets ** Try to aim for the same number each set **

Rest 60-120sec

Seated Trunk-Twists – 3 sets – 15-20 reps – rest 45-60sec between sets

Rest 60-120sec

Front Plank – 2 sets – 30-60sec hold – rest 60sec between sets

Rest 120-180sec
Mountain Climbers – 2 sets – 45-60sec – rest 60sec between sets

Rest 60-120sec

Push-ups – 2 sets – 5-20 reps – rest 45-60sec between sets

Rest 60-120sec

Crunches – 3 sets – 45-60sec – rest 60sec between sets

Rest 60-120sec

6 Inches – 2 sets – 30-60sec hold – 60-120sec rest between sets

Rest 30-60sec

Pushups – Until failure

Cool-down Stretch (Same as warm-up but hold positions for 45-60sec)

Thursday
** Off **

Friday

Warm up:

** Pick one between Run/Row/Jump **

10min light Jog-Run / 1000m Rowing Machine / 10min Jump Rope

5min light static stretching (don’t hold longer than 10-15sec on each muscle)

3 sets of light bicep curls (warm-up weight) rest 30-45sec between sets

3 sets of light lateral curls (warm-up weight) rest 30-45sec between sets

Workout:

Dumbbell Shrugs – 3 sets – 15-20 reps – 60-120sec rest between sets

Rest 60-120sec
Kettle Bell Swings – 3 sets – 20-25 reps – 60-120sec rest between sets

Rest 120-180sec

Bicep Curl / Walk Super-set – 3 sets

15-20 bicep curls each arm (no rest) Dumbbell Walk – 50-100ft – 120-180sec rest between each
set

Rest 120-180sec

Dead-hang Pull-up Bar – Hold until failure – repeat 2 times – aim for 60 seconds

Cool-down Stretch (Same as warm-up but hold positions for 45-60sec)

Saturday

** Off **

Sunday

Full-body stretch – Hold all positions for at least 45-60 seconds

** These first two weeks are for general purpose training so your body can handle the next 6
weeks of workouts. Each week will be harder than the previous and if you are feeling as though
you can safely add more to your training days do it! Remember this training is catered to those
who can’t do a single pull-up or to those who can do a few but still need assistance getting
started.

Stay tuned for weeks 3 & 4 because that’s when the real progress will begin!

** It is a very common thing for your body to get weaker before getting stronger. That is why we
are providing a sufficient amount of rest during each phase of training. Don’t get discouraged!