Ranjit Bhachu , calisthenics and compound
lifting
Information about the routine.
You need access to:
A)
B)
C)
D)
E)
F)
G)
H)
I)
Pull up bar
Dip bar
Squat rack
Hyper extension
Rings
Dip belt
Dumbbells
Resistance bands
barbell
This plan is a 3 week hard intense programme I have created to help athletes who have hit a
sticking point or little or no change after a period of progress in both worlds of bodyweight
training and lifting. Mixing up both can be taxing on the mindset, motivation and progress. So I
have given you an idea of how I train doing both, and more importantly balance both to have
small amount of progress over longevity of training. This routine is fairly hard in terms of 4 days a
week for 3 weeks, i would suggest.
Day1 Training Monday,
Day2 training Tuesday,
rest Wednesday, or.....mobility, stretching, light running, or some conditioning of your own. This is
still training.
day3 training Thursday
day4 training Friday
Saturday and Sunday, I suggest working on mobility, or complete rest. this gives you less mental
stress when always thinking you need to train every day, stretching and mobility are crucial to
performance and health of joints and muscle development.
This is also great to keep you moving well in the weeks ahead, think of training as a staying
consistent in the weeks and training at 75% and not just training every day until you feel depleted
at 100% , this will cause you injury and a downfall of strength in long term approach. Some of
these sets and reps will seem easy, but please take into account that when you do this 3 week
cycle, when you go back to your regular style of training and test your strength, it will be much
better with weight , but more importantly better with technique and understanding.
At the end of the 3 weeks, I have given you an extra 8 sessions which is twice a week, added on
muscle up days. This means you can either repeat the routine of 3 weeks or start adding in muscle
up days to the weeks, or use these 8 add on days, to your normal routine. Either way the 8 added
muscle- up days are for you to add in whenever and however you want.
How to calculate the weight for each session.
if written below is 60% of 1rm back squat @10 reps the easiest way to do this is by giving you a
example of someone doing 160kg @1rm
you find this by 160-40%= 96kg
On a calisthenics day it will give you segments to work at
Example
MUSCLE UPS
SET.
CHOOSE ONLY ONE YOU THINK YOU CAN DO. FOR THE ROUTINE TO BE EFFECTIVE, BE HONEST IN
YOUR LEVEL, AND DONT DO SOMETHING ABOVE YOUR LEVEL, THIS WILL DFEAT THE PURPOSE.
A) HARD, DIFFICULT 5X5 5-10KG
B) NORMAL, MEDIUM 10X5 BW
C) EASY, NOVICE 6X3 BW
WEEK1
Make sure you warm up accordingly as you wish to each day.
Day1.
Main = back squat
Additional = Compound , and complexes.
Set1.
Back squat, please be explosive in warm ups building up to the required weight. Emphasise the
same technique, make sure you “attack” the weight and not be unmotivated to squat down with
control.
8x3 reps specifically a 3:30 break between each set,
Weight = 80% of 1rm
Set2. 3x8 reps , try and not lock knee out on top, and keep the intensity the same. 4:00 rest
between each set
@70% of 1rm
Set3
Hamstring and posterior strength.
Barbell dead hyper extension, this will aid towards strength of deadlift and work in the fine details of
motor control for big movements.
https://www.youtube.com/watch?v=EI8WoZO3Dgo
1:57
Please be aware for the light weight you will start, please keep tension by not touching the barbell
on floor, you will work with , 5x7 reps. At a weight of your choice, do not overload with kg, keep
anywhere between 25-50kg
Keep lats tight, neutral spine and don’t hyper extend it. Press feet into the support and push for
extra torque. Squeeze gluteus in top position each rep .
Day2.
calisthenics strength training
Set1.
Muscle up
A) HARD, DIFFICULT 6X4 REPS @ WEIGHTED OF YOUR CHOICE
B) NORMAL, MEDIUM 8X5 BW REPS @3:00 BREAK BETWEEN SETS
C) EASY, NOVICE X63 BW REPS @4:00 BREAK BETWEEN SETS
Make sure to use overhand grip. Palms on bar and not just fingers.
Engage quadriceps and gluteus to get cleaner form,
A great tip for the technique and smoothness for the muscle up is, when pulling up and transitioning
and dip, keep the same amount of pressure applied on the bar through the palms. This will create
more of explosive yet controlled muscle up, never keep hands in the whole movement less than the
pressure than you started the pull.
Set2.
Weighted Russian dip to bw dips
https://www.youtube.com/watch?v=spXsX9Ti5Ks 4:10
Watch technique, this will build up insane strength and torque in the elbow.
CHOOSE ONE BELOW FOR YOUR LEVEL
A) HARD, DIFFICULT, 5 REPS RUSSIAN DIPS @10-20KG TAKE OFF BELT AND DO 5-10 BW
RUSSIAN DIPS , X 3 SETS
B) NORMAL, MEDIUM, 3 REPS @5-10KG RUSSIAN DIPS TAKE OFF BELT AND DO 5 RUSSIAN DIPS
AND 5 REGULAR DIPS X 3 SETS
C) EASY, NOVICE, DO THIS WITHOUT GETTING OFF THE BAR .
3 RUSSIAN DIPS, 3 REGULAR DIPS, 2 RUSSIAN DIPS, 2 REGULAR DIPS, 1 RUSSIAN DIP 1
REGULAR DIP, X 3 SETS
Set3.
chin-up. Great basic to build more anterior core strength and bicep development that aids towards
pull ups
A) HARD, DIFFICULT , 3x7 reps, each rep 2 sec chin above hold, and eccentric load x5
seconds @ 15-30kg specifically 2:30 break between each set
B) NORMAL, MEDIUM, @5-10kg each rep = chin over bar hold 2 seconds, head under bar 2
seconds, chin over bar 2 seconds, and back down, 3x5 reps
C) EASY, NOVICE, bodyweight , 5 seconds concentric and 5 seconds eccentric 6x4 reps
Day3.
Set1.
Weighted dip, technique training heavy and high volume.
A) HARD,DIFFICULT,
SET1. = 4X2 @ 80% OF 1 RM,
SET2. 3X6 REPS @50% OF 1RM EACH REP DO 3 SECONDS ECCENTRIC 1 SEC PAUSE IN
BOTTOM, TAKE OFF BELT AND DO 10 BW REPS.
B) NORMAL,MEDIUM,
SET 1, 4X5 REPS @ 65% OF 1RM, TAKE OFF BELT AND DO 10 REPS BODYWEIGHT 2 SEC
PAUSE IN BOTTOM EACH REP.
C) EASY NOVICE, @10-15kg 7-10 reps take off belt and do 10 dips bodyweight, straight to 10
diamond push ups x 5 sets
Set2.
Conventional dead lift , 3x2 @85% of 1 rm
https://www.youtube.com/watch?v=AhqEgG6dtJQ
emphasise pushing the feet into the ground like a leg press, pull tension out of the bar, keep lats
tight and brace core.
Set3.
dead lift snatch grip, arms wide, overhand grip, grip training,
https://www.youtube.com/watch?v=NeZqimsnGH0&t=360s
@3:13
Perform 4x4 @ 70% of 1rm
Day4.
Calisthenics and posterior strength work.
Accessory training.
What this means is, a de load off the big lifts but still incorporating movements which aid towards
big lift movements to build up your strength and technique
Set1,
(Hspu)
HAND STAND PUSH UP
A good tip, to note is a slow eccentric load and an explosive push,
NOTE…. The technique behind the movement, is to keep eyes on a certain spot in front, do not take
eyes of it. When you get to the bottom range try and not to push up dramatically or straight away,
instead… roll the head as if it was to scrape the floor behind you on the floor. This will cause a
rotation in the shoulders and position you more naturally to push up. Please try and keep a
posterior pelvic tilt slightly, not anterior tilt, if you are doing this freestanding or wall assisted.
1:28
https://www.youtube.com/watch?v=NeW8YI2cz4U&t=123s
my head pushes down and forward, but look as I slowly roll my head behind me a few inches it
positions me in the centre to push straight up, the good tip is to look when I push down, you see the
line on the floor. I aim towards that, and as I rotate under, you see now I am away from the line and
I push directly up.
Handstand set =
A) HARD, DIFFICULT freestanding 10x2-4 reps, each rep 3 seconds eccentric, 1 sec pause in
bottom.
B) NORMAL, MEDIUM , freestanding, 5x 1-2 reps each rep 1-2 seconds hold on top before
descending
C) EASY, NOVICE , feet against wall, facing wall, 7x2-3 reps, keep elbows tight don’t let them
flare out, make sure hands are roughly 60-80 cm away from wall, don’t let anterior pelvis tilt
occur.
Set2.
Single arm - overhead press 4x8 dumbbell.
All levels find a suitable weight, not very heavy needed, just emphasises slow eccentric controlled,
do not let the dumbbell touch the shoulder.
Set3.
Accessory training
Walking lunges WEIGHTED.
big strides watch the technique I am using.
Neutral spine and upright position,
Legs have a big stride,
Back knee never touches floor,
A) HARD, DIFFICULT @40-50KG 20 REPS FORAWRD , 2:30 BREAK BETWEEN SETS, X 4 SETS
B) NORMAL, MEDIUM, @25KG 16 REPS, PUT DOWN BAR, AND DO 16 REPS AT BODYWEIGHT.
REST ENOUGH FOR NEXT SET, NO SPECIFIC TIME FOR REST
C) EASY, NOVICE, @10KG 10 LUNGES 5 SQUATS WITH BARBELL STILL ON BACK, 10 LUNGES 10
SQUATS, X 3 SETS , SPEICIFCALLY @4:00 BREAK BETWEEN SETS
https://www.youtube.com/watch?v=NeW8YI2cz4U&t=123s
4:08
Notice there’s a line I’m using when lunging on the floor, if you haven’t got a line guide just imagine
there is one. This will keep good tracking of the legs and positioning, when my right foot lunges look
how far to the right of the line it goes, and left for left etc, if my any of my feet touch that line it will
make it unsteady and feel not natural. Notice my knee never caves internally when I am doing the
lunges.
Set4.
Hyper extension deadlift, similar to day 1 set 3, the only difference is, you will do a heavier weight,
but each rep no eccentric load, just lift all reps from floor treat it like explosive dead lift
A) HARD, DIFFICULT @50-70kg 4X8
B) NORMAL,MEDIUM @30 KG 4X7
C) EASY, NOVICE, 20KG, 5X10 REPS
https://www.youtube.com/watch?v=NeW8YI2cz4U&t=123s
0.51 notice engagement of lat, squeeze them together not flexing out. Squeeze gluteus on top of
each rep
Set5
NORDIC CURL,
https://www.youtube.com/watch?v=NeW8YI2cz4U&t=123s 3:00
NOTE- you do NOT need this machine to do this movement, anywhere you have support on knees,
i.e cushions or padding, - and somewhere to lock the ankles for support.
GHR (glute ham raise) hyper extension work
Keep neutral spine and tension forward on glutes, notice my glutes are inline or ahead of my knees,
my gluteus are not in line with ankles, keeping hips forward will apply more tension on the
hamstrings. 3x10 reps. Concentrate on eccentric load, 2-3 seconds, and explode up.
Week 2
Day1.
Set1.
Back squat, eccentric load training, idea is to purposely control, time under tension, (TUT), this will
de-load weight naturally, but lets you get a feel of how to control a heavier weight,
FOR ALL LEVELS.......SET = 5X3 3-4 SECONDS ECCENTRIC LOAD EACH REP WITH 2 SECONDS PAUSE
@ 75% OF 1-RM.
Make sure you do not go ATG, this will recruit more solid squat tension and do not try and bounce in
bottom position by catching speed, every technique has a reason, and for now try to work less ATG,
this will develop more quad strength.
https://www.instagram.com/p/BZMjpHqgj80/?hl=en&taken-by=ranjit_singh_bhachu_
watch the technique just below 90 degree pauses @2 seconds
set2.
https://www.youtube.com/watch?v=EI8WoZO3Dgo
2:02
Dead lift hyper extension work, light weight volume.
A) HARD, DIFFICULT, @50KG X7 STRAIGHT TO BW X 10 ..... X 6 SETS 3:00 BREAK BETWEEN
EACH SET
B) NORMAL, MEDIUM, @35KG X 8 STRAIGHT TO BW X 8 ..... X 6 SETS 3:00 BREAK BETWEEN
EACH SET
C) EASY, NOVICE, @25KG X 8 STRAIGHT TO BW X 10 ..... X 6 SETS 3:00 BREAK BETWEEN EACH
SET
Set3.
https://www.youtube.com/watch?v=NeW8YI2cz4U&t=187s
Belted squat, this will isolate quads more and de load spine, sumo width, feet 45 degree angle
pointing out. No knee lockout on top concentrate on same speed, only go down to 90 degree in the
lowest position.
notice that I am on 2 platforms, so the weight can travel down without touching floor, my hands are
holding for balance and a little tension for support. When performing this exercise go wide sumo
and feet @45-degree angle, make sure knees flare out and follow path of toes. Also check my angle I
am leaning forward but balanced, my weight plates are not moving back and forth instead they are
moving directly up and down, if they do move back and forth, this will be a indicator that, you are
not squatting the same form on reps and balance is going forward on toes too much.
Feel the weight on mid-foot, do not lock knees out on top and only go 90- degree on depth. Small
range of motion is needed.
A) HARD, DIFFICULT, 60KG @ 20 REPS, X 4 SETS @2:00 REST BETWEEN EACH SET
B) NORMAL, MEDIUM, 40KG @ 20 REPS, X 4 SETS @:3:00 REST BETWEEN EACH SET
C) EASY, NOVICE, : 25-30KG @20 REPS , 5 SETS @ 3:00 REST BETWEEN EACH SET
Day2
Set1.
DEADLIFT
https://www.youtube.com/watch?v=NeZqimsnGH0
@9;00
Technique = small deficit, 1-2 inches, stand on either a plate or block of some sort, this will increase
pulling distance but work on weak areas, keep neutral spine, pause at knees for 2 seconds and load
eccentrically as seen in video for 4 seconds.
70% OF 1 RM for all levels,
8x4 reps
SET2
Tri set, DIPS
Make sure when dipping, you do not go all the way down, although this is great for bodyweight dips,
its not essential for weighted, a good weighted dip is just below 90 degree of shoulder to elbow, this
will develop more torque, through the shoulder.
A) HARD, DIFFICULT : @75% OF 1 RM DO 4 DIPS,
NOW ATTEMPT @50% OF 1 RM, 7 DIPS,
NOW TAKE OFF WEIGHT AND DO 15 BODYWEIGHT DIPS.
X 3 SETS
B) NORMAL, MEDIUM : @50% OF 1 RM DO 6 DIPS, NOW DO 15 BODYWEIGHT DIPS,
STRAIGHT TO 10 DIAMOND PUSHUPS
X3 SETS
C) EASY, NOVICE @ 10-20KG DO 10 DIPS, TAKE OFF BELT DO 5 BODYWEIGHT DIPS EACH
REP IN BOTTOM 3 SEC HOLD, NOW DO 10 NORMAL WIDTH PUSHUPS. X 3 SETS
Set3.
Handstand set =
A) HARD, DIFFICULT freestanding
7X3 reps, each rep 3 seconds eccentric.
B) NORMAL, MEDIUM , freestanding, 7x 1-2 reps each rep 1-2 seconds hold on top before
descending
C) EASY, NOVICE , feet against wall, facing wall, 8X3-4 reps, keep elbows tight don’t let them
flare out, make sure hands are roughly 60-80 cm away from wall, don’t let anterior pelvis tilt
occur.
Day3.
Set1.
Weighted pull up.
Follow each segment. Make sure you are aggressive with the pull but eccentrically controlled about
2 seconds. Keep anterior tilt, and wide pulls
A) HARD, DIFFICULT @50% OF 1RM DO 6 PULLS : each rep pause on top 1 second, wide pull.
Now take off the belt and do 5 chin ups shoulder width apart, each rep of the chin up = chin
over the bar, head under bar, chin over bar and back down for the next rep. X4 SETS
B) NORMAL, MEDIUM @20KG 7 PULL UPS, TAKE OFF BELT AND DO 5 PULLS EACH REP CHIN
OVER BAR HOLD 3 SECONDS X4 SETS
C) EASY, NOVICE @ 10KG X 5 PULLS, TAKE OFF BELT AND DO MAX BODYWEIGHT CHINUPS, X4
SETS
Set2. BULGARIAN PULLS.
A real test for grip and shoulder mobility.
Bulgarian pull ups, notice no rotation of the rings, just narrow to wide, but concentrate on false grip,
this will naturally bring numbers down. If you cannot do false grip, just use regular grip but this
takes one of the main aspects away from the training, and that is grip.
A) HARD , DIFFICULT :4X6 REPS
B) NORMAL, MEDIUM 4X5
C) EASY, NOVICE 4X4
https://www.instagram.com/p/BLvdUqTjVPG/?taken-by=ranjit_singh_bhachu_
make sure retracted scapula is engaged throughout movement. Each rep top 1 second pause.
Set3
finisher.
https://www.youtube.com/watch?v=NeW8YI2cz4U&t=18s
1:19
Deadlift rows, keep weight at @45% of 1rm deadlift, notice my form is not “strict” with a dead still
body and just arms moving, why? I am trying to use my legs pushing into the floor similar as deadlift,
I am also using my body to exaggerate pulling force of the weight. This is not a strict row. This is
explosive 5x5 reps. Emphasise exactly the same start as a dead lift, but when bar comes to knees
explode it up rowing,
Day4.
Accessory movements
SET 1,
NORDIC CURL COMPLEXES.
https://www.youtube.com/watch?v=Lh0gwYPqiPE
START OF THE VIDEO, THE CLIP IS SHOWN,
The movements
0:00-0:14 eccentric loads
First movement is the Nordic curl, eccentric load to concentric load, try an maintain anterior tilt,
small posterior tilts will occur, and that is fine, all patterns are good to work through the pelvis, but
for this we will try and maintain anterior tilt. Make sure to squeeze gluteus going eccentric and no
hip hinging reflexes occur.
0:14 – 0:24 dead lift accessory
Hip hinge, keep gluteus parallel to knees, don’t let the gluteus get behind knees, at the top of each
rep, contract gluteus.
0:24-0:33 squat accessory
Knee hinge, keep head off the floor about 5 inches roughly, don’t let it go below or any higher as
shown in video
A) HARD, DIFFICULT,
DO ECCENTRIC LOAD X 4 REPS, STRAIGHT TO HIP HINGING X 7 REPS, STRAIGHT TO KNEE
HINGING X 7 REPS, X 5 SETS
B) NORMAL, MEDIUM, 6 KNEE HINGING, STRAIGHT TO 10 HIP HINGING, STRAIGHT TO 1
ECCENTRIC LOAD 10 SECONDS GOING DOWN, X 5 SETS
C) EASY, NOVICE, HIP HINGING DEADS, 5X7 SETS
Set2.
Romanian deadlift
https://www.youtube.com/watch?v=PsDJ9gM5dcA 2:25
work on hinging the hips and pressing glutes back, naturally if done correct the bar will come down
the shins, only focus on hip hinge not bringing bar down. Keep neutral spine, and engage LATS.
4x8 @60% of 1rm each rep, pause in bottom, 1 second, eccentric load @ 4 seconds.
Set3.
Back squat position walking lunges.
Specifically, 2:00 break between each set.
All levels, find a suitable weight that you can pause 2 seconds in each lunge, with back knee touching
floor.
15 reps with the required weight now do bodyweight x 15 reps no pause lunges. X 4 sets
Set4.
Weighted- barbell
good- mornings.
https://www.youtube.com/watch?v=NeW8YI2cz4U&t=181s
start of video, 0:00-0:24
all levels find a weight for 4x7 reps, how to perform the good morning, as you can see in the video i
am using a safety squat bar, ideal for good mornings, but using a barbell you will have to do a low
bar, keep spine neutral as seen in the video, very similar to a Romanian dead lift, hinge at knees and
hips and lean forward, find the biting point through the hamstrings just go low enough to feel
hamstring stretch and lower back get activated. Feet position is wider than back squat position to
get hamstrings involved.
WEEK 3
Day 1.
Set1.
Back squat
A) BUILD UP A 1RM, test of strength development, see how much kg you have increased from
the start, 5kg will be a great pb.
B) NOW ATTEMPT 4X4@ 85% OF THE 1RM
SET2.
TECHNIQUE TRAINING AND SLOW ECCENTRICS.
3x5 Anderson squats /pin squats @ 65% of 1rm
Great to build explosive dead stop out of the hole power and drilling technique. To set up find a
comfortable position under the barbell with a suitable height for your squat depth, you will find this
will cause a wider stance.
https://www.youtube.com/watch?v=q7xxf4ks1ow @0:20 @2:15
set3
Hyper extension deadlift, similar to day 1 set 3, the only difference is, you will do a heavier weight,
but each rep no eccentric load, just lift all reps from floor treat it like explosive dead lift.
A) HARD, DIFFICULT @60-80kg 4X5
B) NORMAL,MEDIUM @40-60KG 4x7
C) EASY, NOVICE, 20-40KG,@ 4x8
https://www.youtube.com/watch?v=NeW8YI2cz4U&t=123s
0.51 notice engagement of lat, squeeze them together not flexing out. Squeeze gluteus on top of
each rep
Day2.
Set1.
Weighted dips power session.
All levels @80% of 1 rm
5x3 reps @ specifically 4:00 break between each set
Set2.
Weighted dip technique training.
1 rep = dip to bottom, dip to 90 degree , dip to bottom, and explode up to repeat same method.
A) 2X6reps @50% of 1rm
Set3.
Squat overhead press holds, all levels find a comfortable weight to do 5x 15-20 seconds hold.
Find a suitable height for the bar, to slightly press keeping a neutral spine, and heels flat, push knees
out look forward.
https://www.instagram.com/p/Be8l14PgyIF/?hl=en&taken-by=ranjit_singh_bhachu_
Day3.
Set1.
Resistance band deficit Dead lift
https://www.instagram.com/p/BfeMHZ4Alei/?hl=en&taken-by=ranjit_singh_bhachu_
use a small deficit of 1 inch plate. Place a band as i have set up in the video, you want to place band
perfectly so you feel some resistance when bar is just under knees to fully concentrically pull to top
phase. A purple band is usually perfect for this. 5x4 @ 80% of 1rm
set2
Romanian dead lift.
Assistance work for technique work, makes you de-load weight, work on grip strength, and
overloads hamstrings, most importantly isolates weakest areas in your dead lift, and creates great
eccentric control and understanding of hinging through the knees and hips.
A Romanian dead lift ideally starts at the top so the start is an eccentric load, so you can either pick
up the bar from the floor, like a conventional lift to start the exercise, or you can have the bar racked
at knee height on the pins of a squat rack to take off so you’re ready to start.
How to Romanian dead –
Don’t think about bringing the bar down as this will happen naturally when you hinge the knees
slightly and keep a neutral spine while pushing the gluteus back, a good way to work on this stand
with your back facing against a wall holding a 20kg bar , stand roughly 30-40 cm away from the wall,
now hinge the knees slightly so it breaks tension now concentrate without bending the knees
anymore pushing the hips back, this will naturally bring the bar down without you forcing it down,
always keep bar against quads and shins grin ding down.
All levels, @40% of 1rm, , do 4x6 reps, eccentric load 5 seconds .
set3.
https://www.instagram.com/p/Bfv_7WHA22T/?hl=en&taken-by=ranjit_singh_bhachu_
Check second video, after the dead lift video.
Retracted scapula pull ups. No posterior tilt.
5x5 bodyweight, all levels to feel scapula engage, use same technique I am using. 3:00 rest time
between each set, check below to work on the variation of your level.
A) HARD, DIFFICULT variation, is 4 seconds concentric, pause chest to bar highest position 2
seconds hold, and 4 seconds eccentric down each rep
B) NORMAL, MEDIUM variation, each rep explosive concentric, 2 seconds pause highest
position hold, and controlled 3 seconds eccentrics,
C) EASY, NOVICE regular 5x5 no pauses or variation needed.
Day4
Set1.
Weighted pull ups. 5x4 @ 70% of 1rm, each rep 1 second chin over bar, wide pull up.
https://www.instagram.com/p/BW20buFgT_f/?hl=en&taken-by=ranjit_singh_bhachu_
set2.
High bar combos,
A) HARD, DIFFICULT ,
attempt a muscle up weighted for 4 reps, 6 straight bar, 6 pull ups, take off belt and rest 1 minute,
now do 3 muscle ups 5 dips and 5 pulls bodyweight. X3 SETS.
B) NORMAIL, MEDIUM ,
Attempt a muscle up weighted for 3 reps, take off belt and now do 3 bodyweight muscle ups 5 dips,
6 pulls, at the end of 6th pull hold chin over bar 15 seconds. X3 sets.
C) EASY, NOVICE ,
Attempt a weighted muscle up for 1 rep, take off belt and now attempt 2- 4 muscle ups , 10 dips, 5
pulls, x 3 sets.
Set3.
Walking lunges
Weighted back squat position.
https://www.instagram.com/p/BgZa5MjFi33/?hl=en&taken-by=ranjit_singh_bhachu_
5x10
all levels find a weight , use same technique as previous weeks, watch video on spotting the wide
lunge and low depth, also notice knee never goes beyond toes level. This keeps stretch reflex and
hamstring engaged.
4 week muscle up guide,
These session are to add in the 3 weeks above after you complete the 3 weeks above, you can also
add these in as you wish to your own routine or mix and match.
Muscle up training
The links are provided for a all technique based training and please study the form.
How to use this guide.
As there will be beginners , intermediate and advanced, you will all do the same amount of sets, but
there are adaption to use what you feel is good for your level for the reps, not to brutally destroy
your work load for the session , but more for technique and understanding, example if you can do 5
muscle ups x 2 sets bodyweight, and the routine says, 7x 2-4-10 this means the 7 is the set, for
everyone, sets is always first. But you choose the amount of reps you need that’s right for your level.
There is also timing between some sets, example 3:00-2:00-1:00 so from easy to hard you choose for
your level
For box level muscle up, example is 80-70-60 cm is easy to hard again.
Example a set below is.
Weighted muscle up, to bodyweight,
2 with 5-10-15kg. straight to half the kg you just used for 2-4-6 reps straight to bodyweight for 2-46
You choose the weight for your level, straight to half that weight for again the reps of your level and
then again for bodyweight.
Examples of my technique and sets and accomplishments from years ago.
Please watch and study the movements.
https://www.youtube.com/watch?v=0ynCbyQYZ-w
February 2015
5 sets of weighted,
https://www.youtube.com/watch?v=4m6uA9qsf9w april 2015
20kg reps = 6-7-5
https://www.youtube.com/watch?v=_PaVCQke818 august 2015
16KG muscle ups x10 reps 10 dips x7 pulls
WEEK 1,
Day1.
Set1. Intro set volume
Muscle ups, training =
Bodyweight
10x 1-2-3-4 reps, depending on what level you are.
between each set = 4 mins break between each set.
Set2,
weighted Russian dip, please watch form, and replicate same exact form.
You will need 5-10-15-20kg depending on your level x5 reps, take off belt and do 5 bodyweight, link
provided x 5 sets
https://www.youtube.com/watch?v=spXsX9Ti5Ks&t=255s
vid starts at 4:10 watch the technique.
Day2.
Set1 Muscle up, each rep no dip on top, basically do the muscle up transition and come back down,
5x5 all levels.
Set2.
High pull angle in overhand grip, no transition work, basically do a muscle up attempt without
transition .
4x 4 reps. https://www.youtube.com/watch?v=Gcm6CXcil4c 1:10 all levels,
Set3.
1 muscle up 2 dip, = 1 round, do 3-4-5-6 rounds for 1 set, depending on your level, this gives
minimum pushing training because we need to focus on eccentric load to next muscle up. So doing
the rounds build up great patterns of alignment in eccentric pull.
Do x 6 sets.
Week 2.
Day1
set1, box muscle up.
https://www.youtube.com/watch?v=fV8-UsMJPjQ
get your box roughly 80-70-60cm from the bar to start with, this will make you retract the back,
,and also help you long term for coming down straight, this will hinder technique when you do box
muscle ups and will make you bend the knees. So please do not be disappointed, the more you train
it, the better you will be. Natural anterior tilt will occur, because box hinders eccentric
concentration.
8x 1-2- 3 reps depending on your level, minimum reps to help technique. Not high reps
All levels
Day 2
Set1,
Rings Bulgarian pulls, notice the no rotation on rings, strictly narrow to wide. Grip development
5 reps x 5 sets, reason for low reps and sets because this is a accessory movement for the muscle
ups, and keeping tension, 5 seconds up 5 seconds down each rep, 3 mins break between each set.
https://www.instagram.com/p/BLvdUqTjVPG/?taken-by=ranjit_singh_bhachu_
Set2. Finish muscle ups bodyweight,
5x 2-4-6- 7 reps depending on your level, 3:30- 2:30- 1:30 break between each set
Week3.
Day1
Set1.
Pull up weighted, each rep 2 seconds chin over bar, and 2 seconds dead hang, body is not allowed to
sway forward, only anterior tilt allowed and directly moving up without tilting, 5x7 reps of weight of
choice, please be aware of the pauses each rep will be a big de-load of your average 7 rep pull
weight, example do this set @20 kg if your 7 -10 rep range is 25-30kg
Set2.
1 pull 1 muscle up = 1 round, do 4-6-8 rounds per set x 5 sets
Week 3,
day2.
Set1.
Resistance band muscle up. Set up a thin band
https://www.youtube.com/watch?v=EI8WoZO3Dgo&t=1s
0:30 find a resistance enough so transition feels hard enough for 1-2-3 reps, x 8 sets
Set 2.
Russian dips bodyweight to muscle ups on bar.
Link provided above for Russian dips.
Set as follows.
6 muscle ups x 10 Russian dips. Rest 4 mins.
All levels attempt this, rest times varies depending on level
5 muscle ups . 8 Russian dips rest 2-3-4 mins.
4 muscle ups 6 Russian dips rest 2-3 4 mins.
3 muscle ups, 4 Russian dips rest 2-3-4 mins.
2 muscle ups , 2 Russian dips. Rest 2-3-4 mins.
week4.
Day1
Set1.
3 muscle up 5-10-15kg, take off belt and do 5 muscle ups, 5 dips , 5 pulls bodyweight.
X5 sets
Set2
Bodyweight muscle ups,
Do1-2- 3 reps every 1:30 seconds, on the dot. Do this for 30 minutes. This will develop good patterns
and rhythm with technique. Drilling the motions.
Week4.
Day2
Set1
Resistance muscle up.
Thin band,2-3- 5 reps, take off the band,, and do 2-3- 5 muscle ups bodyweight
Go straight to Russian dips. Do 4-5-7 reps each rep bottom pause 2 sec.
X5 sets
Set2.
Ring muscle up to aid help torque in elbow joint.
2 muscle ups, each rep 3-5-10 seconds up 10 seconds down, x 5 sets
Set3.
High pulls with transition, each rep hold transition elbow parallel to shoulder. 2 seconds, 5reps x 5
sets. All levels
Day2
Set1.
Weighted muscle up, to bodyweight,
2 with 5-10-15kg. straight to half the kg you just used for 2-4-6 reps straight to bodyweight for 2-46
X 6 sets
Set2, bodyweight, box muscle up 70-60-50cm infront
https://www.instagram.com/p/BJdogyZDkFo/?taken-by=ranjit_singh_bhachu_
the last rep on my 10kg muscle ups, is what you will be doing. Notice as I come down I take swing
forward small, without hips moving, I swing back again forward and then pull, do this for each rep,
this will recruit more grip strength.
10x 2-3-5 reps