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INTRO
Thank you for getting one of my programs! It means a lot to me! I hope you will enjoy it to
the fullest!
Remember that you can easily contact me with your doubts, questions and problems!
You can always adjust the intensity and volume like I explain in the tutorial videos.
Feel free to take an extra rest in the program or if you feel good, go back to back without
rest sometimes. Make sure to listen to your body and act accordingly.
You need to figure out what is your 1RM in muscle up, dip, pull up, squat, hip thrust and
deadlift before starting the program.
Scroll all the way down for the nutrition guide.
VIDEOS
PLAN EXPLANATION [ROUTINES] - click here
IMPORTANT TIPS - click here
GAME CHANGER BREATHING - click here
SHORT RANGE OF MOTION IMPORTANCE - click here
UPPER BODY MOBILITY ROUTINE - click here
LOWER BODY MOBILITY ROUTINE - click here
UPPER BODY WARM UP - click here
LOWER BODY WARM UP - click here
EXERCISE TUTORIALS:
BODYWEIGHT MUSCLE UP - click here
WEIGHTED MUSCLE UP - click here
PULL UPS - click here
DIPS - click here
PUSH UPS - click here
PIKE PUSH UPS - click here
SQUAT - click here
DEADLIFT - click here
HIP THRUST - click here
TOES TO THE BAR AND L-SIT RAISER - click here
BURPEE - click here
LUNGE AND JUMP LUNGE - click here
JUMP SQUAT - click here
HOLLOW BODY AND V-UP - click here
WEEK 1
TRAINING #1
PULL DAY
1st: PULL UP:
5x3 reps +60% of your 1RM with 1 second hold chin over the bar after each rep
5x4 reps +50% of your 1RM with 2 seconds hold chin over the bar after each rep
5x5 reps +40% of your 1RM with 3 seconds hold chin over the bar after each rep
Rest around 3 minutes in between
2nd: AUSTRALIAN PULL UP:
5 sets of 15 reps
Rest 2 minutes in between
3rd: CHIN UP ISOMETRICS +5kg:
15 seconds chin over the bar - 10 seconds halfway - 5 seconds slightly bent arms
x5 with 2 minutes rest
TRAINING #2
PUSH DAY
1st: DIP +40% of your 1RM:
TEMPO reps (3’1)
5 sets of 6 reps
Rest around 3 minutes in between
2nd: PUSH UP:
30 regular push ups - 15 diamond push ups
25 - 14
20 - 13
15 - 12
10 - 11
Rest as long as you need to complete each number unbroken
3rd: ELEVATED FEET PIKE PUSH UP:
5 sets of 4 reps
Rest 2-3 minutes in between
5 sets of 7 seconds halfway hold
Rest 2 minutes in between
TRAINING #3
LEGS & CORE
1st: SQUAT:
5 sets of 8 squats +70% of 1RM
rest 3 minutes in between
2nd: DEADLIFT:
5 sets of 10 deadlifts +70% of 1RM
rest 3 minutes in between
3rd: HIP THRUST:
5 sets of 10 hip thrusts +70% of 1RM
rest 3 minutes in between
4th: CORE:
EMOM x10 - 5 toes to the bar raisers
5th: MIXED:
5 burpees - 10 jump squats - 15 seconds hollow body hold
x5 with 3 minutes rest
TRAINING #4
MIXED BODYWEIGHT DAY
1st: MU:
5 sets of 80% of your maximum muscle ups reps
Rest 7 minutes in between
2nd: PULL UP:
5 sets of 80% of your maximum pull ups reps
Rest 7 minutes in between
3rd: PUSH UP:
5 sets of 80% of your maximum push ups reps
Rest 7 minutes in between
REST DAY
TRAINING #5
MIXED WEIGHTED DAY
1st: PULL UP:
- 80% of 1RM pull ups - 2 reps
- 60% of 1RM pull ups - 3 reps
- 50% of 1RM pull ups - 4 reps
(this is one round)
You need to complete 5 rounds
Rest in between the rounds - 5 minutes
Rest in between the exercises during the round - 2 minutes
2nd: DIP:
- 80% of 1RM dips - 2 reps
- 60% of 1RM dips - 3 reps
- 50% of 1RM dips - 4 reps
(this is one round)
You need to complete 5 rounds
Rest in between the rounds - 5 minutes
Rest in between the exercises during the round - 2 minutes
3rd: MUSCLE UP +5kg:
EMOM x10 - 1 or 2 reps
REST DAY
WEEK 2
TRAINING #1
PULL DAY
1st: EMOM x10 - 3 pull ups +50% of your 1RM
2nd: EMOM x10 - 4 pull ups +40% of your 1RM
3rd: EMOM x10 - 5 pull ups bodyweight
REST 5-10 MINUTES IN BETWEEN THE EMOMS
4th: AUSTRALIAN PULL UP - PULL UP ISOMETRICS:
20 australian pull ups - 10 seconds chin over the bar hold (regular pull up)
18 - 10
16 - 10
14 - 10
12 - 10
10 - 10
Rest as long as you need to complete everything unbroken
TRAINING #2
PUSH DAY
1st: DIP:
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.
Complete it with the minimum amount of breaks.
x2 with 15 minutes rest
2nd: PUSH UP +10kg:
5 reps - 10 seconds hold on the bottom of the movement - 10 seconds halfway hold
- 5 reps
x5 with 3 minutes in between the rounds
3rd: ELEVATED FEET PIKE PUSH UP:
3 sets of 5 reps
4 sets of 4 reps
5 sets of 3 reps
Rest 2-3 minutes in between each set
TRAINING #3
LEGS + CORE
1st: SQUAT +75% of 1RM:
4 sets of 8 reps
Rest 3 minutes in between
2nd: DEADLIFT +75% of 1RM:
4 sets of 8 reps
Rest 3 minutes in between
3rd: HIP THRUST +75% of 1RM:
4 sets of 8 reps with 1 second hold at the top of each rep
Rest 3 minutes in between
4th: MIXED:
EMOM x5 - 4 toes to the bar raisers
EMOM x5 - 12 jump squats
TRAINING #4
MIXED BODYWEIGHT DAY
MIXED LADDER:
3 muscle ups - 11 bar dips - 6 pull ups - 11 push ups - 2 v-ups
3 - 12 - 7 - 12 - 4
2 - 13 - 8 - 13 - 6
2 - 14 - 9 - 14 - 8
1 - 15 - 10 - 15 - 10
1 - 15 - 10 - 15 - 10
2 - 14 - 9 - 14 - 8
2 - 13 - 8 - 13 - 6
3 - 12 - 7 - 12 - 4
3 - 11 - 6 - 11 - 2
Each round needs to be done as fast as possible
Rest 5-10 minutes in between the rounds
You can break the sets
Rest longer when the volume is higher and rest shorter when the volume is lower
REST DAY
TRAINING #5
MIXED WEIGHTED DAY
1st: MUSCLE UP:
3 sets of 1 rep with 80% of 1RM
3 sets of 2 reps with 60% of 1RM
Rest 2 minutes in between each set
2nd: PULL UP:
You start with an additional weight of 10kg or 15kg.
You do 1 pull up, 2,3,4…9,10
30-60 seconds rest in between sets
Then, right after you finish 10 pull ups- take off the weight.
Start from 20 bodyweight pull ups, go down by 2, so it is: 20-18-16…6-4-2.
Every time you break a set it’s a 10 push ups penalty. So if you break your sets 4 times
during the routine you need to do 40 push ups afterwards.
3rd: DIP:
You start with an additional weight of 10kg or 15kg.
You do 1 dip, 2,3,4…9,10
30-60 seconds rest in between the sets
Then, right after you finish 10 dips - take off the weight.
Start from 20 bodyweight dips, go down by 2, so it is: 20-18-16…6-4-2.
Every time you break a set it’s a 10 push ups penalty.
So if you broke your sets 4 times during the routine you need to do 40 push ups
REST DAY
WEEK 3
TRAINING #1
PULL DAY
1st: PULL UP:
1 set of 15 pull ups +5kg
2 sets of 12 pull ups +10kg
3 sets of 9 pull ups +15kg
4 sets of 6 pull ups +20kg
5 sets of 3 pull ups +25kg
Rest as long as you need to be able to complete everything
2nd: ISOMETRICS - AUSTRALIAN PULL UP:
10 seconds supinated grip chin over the bar hold
10 seconds supinated grip halfway hold
10 seconds supinated grip dead hang hold
10 australian pronated grip pull ups
x5 with 3 minutes rest
TRAINING #2
PUSH DAY
1st: DIP:
1 set of 18 dips +5kg
2 sets of 15 dips +10kg
3 sets of 12 dips +15kg
4 sets of 9 dips +20kg
5 sets of 6 dips +25kg
Rest as long as you need to be able to complete everything
2nd: PUSH UP ISOMETRIC HOLDS - REPS:
30 seconds halfway hold - 15 push ups
25 - 14
20 - 13
15 - 12
10 - 11
5 - 10
Rest as long as you need to complete everything unbroken
3rd: ELEVATED FEET PIKE PUSH UP - REGULAR PIKE PUSH UP:
4 regular reps - 2 elevated feet reps
x5 with 3 minutes rest in between the rounds
TRAINING #3
LEGS & CORE
1st: HIP THRUST:
5 sets of max reps +40kg with 1 second hold at the top of each rep
Rest 3 minutes in between
2nd: PAUSED (1 SECOND ON THE BOTTOM) SQUAT:
2 sets of 3 reps with 90% of 1RM
2 sets of 4 reps with 80% of 1RM
2 sets of 5 reps with 70% of 1RM
2 sets of 6 reps with 60% of 1RM
2 sets of 7 reps with 50% of 1RM
Rest 3 minutes in between the sets
3rd: DEADLIFT;
TEMPO REPS (3’1’1)
5 reps with 60% of 1RM
5 sets with 4 minutes rest
4th: ALTERNATING EMOM x10:
1st exercise: 5 toes to the bar raisers
2nd exercise: 10 burpees
TRAINING #4
MIXED BODYWEIGHT DAY
1st: MU:
Max muscle ups under 60 seconds
You can leave the bar
2nd: 3 muscle ups - 20 bar dips - 10 pull ups
Try to complete it without leaving the bar
3rd: 1 muscle up - 5 pull ups - 1 muscle up
5 sets with 5 minutes rest
4th: 1 muscle up - 10 bar dips - 1 muscle up
5 sets with 4 minutes rest
5th: 5 muscle ups - 10 bar dips - 10 pull ups - 5 seconds chin over the bar hold 5 seconds halfway hold - 5 seconds dead hang hold
Without leaving the bar
REST DAY
TRAINING #5
MIXED WEIGHTED DAY
1st: SET with 25% of muscle up 1RM:
1 pull up - 1 muscle up - 1 bar dip
x5 with 2 minutes rest
2nd: PULL UP +10KG:
5 seconds chin over the bar - 5 seconds head under the bar - 5 seconds dead hang - max pull
ups
x5 with 4 minutes rest
3rd: DIP +15KG:
5 seconds on the bottom - 5 seconds halfway - 5 seconds slightly bent arms - max dips
x5 with 4 minutes rest
4th: SET with 25% of muscle up 1RM:
2 pull ups - 2 muscle ups - 2 bar dips
x5 with 3 minutes rest
REST DAY
WEEK 4
TRAINING #1
PULL DAY
1st: PULL UP:
3 sets of 3 TEMPO (3’1) pull ups +20kg
3 sets of 4 TEMPO (3’1) pull ups +15kg
3 sets of 5 TEMPO (3’1) pull ups +10kg
3 sets of 6 TEMPO (3’1) pull ups +5kg
3 sets of 7 TEMPO (3’1) pull ups bodyweight
Rest 3 minutes in between
2nd: AUSTRALIAN PULL UP:
10 reps pronated grip - 10 reps supinated grip
9-9
8-8
7-7
6-6
Rest 3 minutes in between each round
TRAINING #2
PUSH DAY
1st: DIP:
3 sets of 15 TEMPO (3’1) dips +5kg
3 sets of 12 TEMPO (3’1) dips +10kg
3 sets of 9 TEMPO (3’1) dips +15kg
3 sets of 6 TEMPO (3’1) dips +20kg
3 sets of 3 TEMPO (3’1) dips +25kg
Rest 3 minutes in between
2nd: ELEVATED FEET PIKE PUSH UP:
5 seconds hold on the bottom part - 5 seconds halfway hold - 5 seconds slightly bent arms 3 reps
x5 with 3 minutes rest in between the sets
TRAINING #3
LEGS & CORE
1st:
70% of 1RM TEMPO (3’1’1) SQUAT:
4 sets of 8 reps
Rest 3 minutes in between
2nd:
70% of 1RM TEMPO (3’0’1) DEADLIFT:
4 sets of 8 reps
Rest 3 minutes in between
3rd:
70% of 1RM TEMPO (3’1’1) HIP THRUST:
4 sets of 8 reps
Rest 3 minutes in between
4th: MIXED:
10 v-ups - 10 jump squats - 10 burpees - 10 seconds hollow body hold
x5 with 3 minutes rest in between the rounds
TRAINING #4
MIXED BODYWEIGHT DAY
1st: 5 pull ups - 1 muscle up - 5 bar dips
x2 without leaving the bar
2nd: 4 pull ups - 1 muscle up - 4 bar dips
x2 without leaving the bar
3rd: 3 pull ups - 1 muscle up - 3 bar dips
x2 without leaving the bar
4th: 2 pull ups - 1 muscle up - 2 bar dips
x2 without leaving the bar
5th: 1 pull ups - 1 muscle up - 1 bar dips
x2 without leaving the bar
6th: 3 muscle ups - 15 bar dips - 7 pull ups
x3 with leaving the bar
Rest 5 minutes in between
REST DAY
TRAINING #5
MIXED WEIGHTED DAY
1st: PULL UP:
- MAX REP one go without leaving the bar with 15kg
- MAX REP one go without leaving the bar with 10kg
- MAX REP under 10 minutes with 5kg
Rest in between the sets - 3 minutes
2 rounds with 10 minutes rest
2nd: DIP:
- MAX REP one go without leaving the bar with 20kg
- MAX REP one go without leaving the bar with 15kg
- MAX REP under 10 minutes with 10kg
Rest in between the sets - 5 minutes
2 rounds with 10 minutes rest
3rd: MUSCLE UPS with 25% of 1RM:
EMOM x10 - 1 or 2 reps
REST DAY
WEEK 5
TRAINING #1
PULL DAY
1st: PULL UP +5kg:
10 seconds chin over the bar - 10 seconds head under the bar - 10 seconds dead hang - 5 pull
ups
x5 with 3 minutes rest
2nd: MIXED PULL UP:
Pronated grip: 3 reps close grip - 3 reps regular grip - 3 reps wide grip
Supinated grip: 3 reps close grip - 3 reps regular grip - 3 reps wide grip
You can get off the bar to change the grip
x5 with 3 minutes rest
3rd: CHIN UP ISOMETRICS - AUSTRALIAN PULL UP:
10 seconds hold chin over the bar - 10 seconds hold head under the bar - 10 seconds hold
dead hang - 10 australian pull ups
x5 with 3 minutes rest
TRAINING #2
PUSH DAY
1st: DIP +15kg:
5 sets of 10 reps with 1 second pause on the bottom of each rep
Rest around 3 minutes in between
2nd: PUSH UP:
Regular push ups - diamonds
2-2
4-4
6-6
8-8
10-10
8-8
6-6
4-4
2-2
As fast as possible
Rest as long as you need to complete each number unbroken
3rd: REGULAR PIKE PUSH UPS:
EMOM x5 - 5 reps
EMOM x5 - 10 seconds halfway hold
TRAINING #3
LEGS + CORE
1st: SQUAT:
3 sets of 6 reps with 80% of 1RM
3 sets of 8 reps with 70% of 1RM
3 sets of 10 reps with 60% of 1RM
Rest around 3 minutes in between each set
2nd: DEADLIFT:
TEMPO REPS (3’0’1)
5 sets of 10 reps with 50% of 1RM
Rest around 3 minutes in between
3rd: SPLIT JUMP LUNGES:
EMOM x10 - 12 reps (6 each leg)
4th: V-UPS:
EMOM x10 - 10 reps
TRAINING #4
MIXED BODYWEIGHT DAY
ALTERNATING EMOM x100
Alternating EMOM means that you are going to have a few exercises to complete one
after another; exercises change every minute.
1st exercise - 2 muscle ups
2nd exercise - 10 dips
3rd exercise - 7 pull ups
4th exercise - 15 push ups
5th exercise - 3 toes to the bar raisers
So its 20 sets of each exercise
Example:
1st minute - 1st exercise
2nd minute - 2nd exercise
3rd minute - 3rd exercise
4th minute - 4th exercise
5th minute - 5th exercise
All you need to do is to repeat this circuit 20 times
REST DAY
TRAINING #5
MIXED WEIGHTED DAY
1st: MUSCLE UP:
2 sets of 1 rep with 80% of 1RM
2 sets of 2 reps with 60% of 1RM
2 sets of 3 reps with 40% of 1RM
Rest around 3 minutes in between
2nd: EMOM x10 - 3 dead stop pull ups +10kg
3rd: DIP +10kg:
10 reps with 2 seconds stop at halfway (90 degrees level) on each rep
x5 with 3 minutes rest in between
4th: EMOM x10 - 3 TEMPO (3’1) chin ups +5kg
5th: PUSH UP:
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 can't do it anymore and break the set.
Rest in between the sets - 10 seconds max
You can't rest in the plank position
REST DAY
WEEK 6
TRAINING #1
PULL DAY
1st: PULL UP +5kg:
10 pull ups - 10 seconds hold chin over the bar - 10 seconds hold head under the bar - 10
seconds hold slightly bent arms - 10 seconds dead hang hold
5 pull ups - 10 seconds hold chin over the bar - 10 seconds hold head under the bar - 10
seconds hold slightly bent arms - 10 seconds dead hang hold
5 pull ups - 5 seconds hold chin over the bar - 5 seconds hold head under the bar - 5
seconds hold slightly bent arms - 5 seconds dead hang hold
Rest around 3 minutes
2nd: CHIN UP +5kg:
5 seconds chin over the bar hold - 5 seconds halfway hold - 5 reps
x5 with around 3 minutes rest in between
3rd: AUSTRALIAN PULL UP:
3 sets of 15 reps
3 sets of 12 reps
3 sets of 9 reps
Rest 2-3 minutes in between each set
TRAINING #2
PUSH DAY
1st: DIP:
3 sets of 8 reps +25kg
3 sets of 9 reps +20kg
3 sets of 10 reps +15kg
3 sets of 11 reps +10kg
Rest around 3 minutes in between
2nd: PUSH UP:
15 push ups - 15 seconds bottom hold - 15 seconds halfway hold - 15 seconds slightly bent
arms - 15 seconds plank hold
10 push ups - 10 seconds bottom hold - 10 seconds halfway hold - 10 seconds slightly bent
arms - 10 seconds plank hold
5 push ups - 5 seconds bottom hold - 5 seconds halfway hold - 5 seconds slightly bent arms
- 5 seconds plank hold
Rest around 3 minutes in between the rounds
4th: ELEVATED FEET PIKE PUSH UP:
EMOM x10 - 4 reps
TRAINING #3
LEGS + CORE
1st: HALFREP SQUAT with 80% of 1RM (from straight legs to 90 degree level)
5 sets of 10 reps
Rest 2 minutes in between the sets
2nd: DEADLIFT with 80% of 1RM:
PYRAMID:
2-4-6-8-10-10-8-6-4-2
Rest 1-3 minutes in between
Rest longer when the volume is higher and rest shorter when the volume is lower
3rd: HIP THRUST with 80% of 1RM:
PYRAMID:
2-4-6-8-10-10-8-6-4-2
Rest 1-3 minutes in between
Rest longer when the volume is higher and rest shorter when the volume is lower
4th: MIXED:
3 toes to the bar raisers - 6 jump squats - 9 v-ups - 12 burpees
x3 with 3 minutes rest in between the rounds
TRAINING #4
MIXED BODYWEIGHT DAY
1st:
5 pull ups - 2 muscle ups - 5 bar dips - 5 pull ups
x5 with 3-5 minutes rest in between the sets
2nd:
4 pull ups - 2 muscle ups - 4 bar dips - 4 pull ups
x5 with 3-5 minutes rest in between the sets
3rd:
3 pull ups - 2 muscle up - 3 bar dips - 3 pull ups
x5 with 3-5 minutes rest in between the sets
REST DAY
TRAINING #5
MIXED WEIGHTED DAY
1st:
3 muscle ups - 3 bar dips - 3 pull ups with 5kg
3 muscle ups - 3 bar dips - 3 pull ups bodyweight
Rest 2 minutes in between the weighted and bodyweight
x2 with 10 minutes rest in between the rounds
2nd:
10 pull ups with 10kg
3 muscle up - 3 bar dips - 3 pull ups bodyweight
Rest 3 minutes
3 muscle up - 3 bar dips - 3 pull ups bodyweight
10 dips with 15kg
Complete it unbroken as fast as you can
3rd: EMOM x5 +5kg:
2 pull ups - 1 muscle up - 2 bar dips
REST DAY
WEEK 7
TRAINING #1
PULL UP DAY
1st: PULL UP +10kg:
- 5 MINUTES MAX OUT – pull ups from dead hang to halfway
- 5 MINUTES MAX OUT – pull ups from halfway to the chin over the bar
- 5 MINUTES MAX OUT – full range of motion pull ups
Rest 3 minutes in between each 5 minutes
The goal is to complete as many reps as you can within 5 minutes
3rd: DEAD HANG HOLD + PULL UP:
Dead hang 5 seconds – 1 pull up
Dead hang 10 seconds – 2 pull ups
Dead hang 15 seconds – 3 pull ups
Dead hang 20 seconds – 4 pull ups
Dead hang 25 seconds – 5 pull ups
Dead hang 30 seconds - 6 pull ups
Dead hang 25 seconds – 7 pull ups
Dead hang 20 seconds – 8 pull ups
Dead hang 15 seconds – 9 pull ups
Dead hang 10 seconds – 10 pull ups
Dead hang 5 seconds – 11 pull ups
If you break the set - rest 2-3 minutes and continue from the number that you broke at.
For example if you do 5 seconds – 1 pull up, 10 seconds – 2 pull ups, 15 seconds – 3 pull
ups and then you break the set.
Rest 2-3 minutes and then continue from 20 seconds – 4 pull ups.
TRAINING #2
PUSH DAY
1st: DIP +5kg:
PYRAMID:
11-12-13-14-15-15-14-13-12-11
Rest in between each number as long as you need to complete it without breaking it
2nd: PUSH UP +10kg:
5 reps - 5 seconds hold on the bottom - 5 seconds hold in the half way halfway - 5 reps
x3 with 3 minutes rest in between
3rd: ELEVATED FEET PIKE PUSH UP:
5 seconds halfway hold - 2 reps - 5 seconds halfway hold
x3 with 3 minutes rest
TRAINING #3
LEGS + CORE
1st: PAUSED (1 SECOND ON THE BOTTOM) SQUATS
2 sets of 6 reps with 70% of 1RM
2 sets of 7 reps with 60% of 1RM
2 sets of 8 reps with 50% of 1RM
2 sets of 9 reps with 40% of 1RM
2 sets of 10 reps with 30% of 1RM
Rest 2-3 minutes in between the sets
2nd: DEADLIFT
TEMPO REPS (3’0’1)
10 reps with 50% of 1RM
5 sets with 4 minutes rest
4th: ALTERNATING EMOM x15:
1st exercise: 3 toes to the bar raisers
2nd exercise: 6 burpees
3rd exercise: 9 jump squats
TRAINING #4
MIXED BODYWEIGHT DAY
1st:
40 pull ups - 80 push ups
In any order under 5 minutes or faster
2nd: 3 muscle ups - 5 bar dips - 10 pull ups - 15 push ups - 20 dips - 25 seconds chin over
the bar hold
Complete it as fast as you can
3rd:
40 chin ups - 80 dips
In any order under 6 minutes or faster
4th: 30 seconds chin over the bar hold - 20 dips - 15 push ups - 10 pull ups - 5 bar dips
- 3 muscle ups
Complete it as fast as you can
REST DAY
TRAINING #5
MIXED WEIGHTED DAY
1st: PULL UP +25% of 1RM - DIP BODYWEIGHT:
8 pull ups - 30 dips
7 pull ups - 25 dips
6 pull ups - 20 dips
5 pull ups - 15 dips
4 pull ups - 10 dips
Rest 3 minutes in between the rounds
2nd: DIP +25% of 1RM - PULL UP BODYWEIGHT:
10 dips - 20 pull ups
9 dips - 18 pull ups
8 dips - 16 pull ups
7 dips - 14 pull ups
6 dips - 12 pull ups
Rest 3 minutes in between the rounds
3rd: SET with 25% of muscle up 1RM:
1 pull up - 1 muscle up - 1 bar dip - 1 pull up
x5 with 3 minutes rest in between the sets
REST DAY
WEEK 8
TRAINING #1
PULL DAY
1st: PULL UP:
- Max full reps +15kg
- Max deadhang to halfway reps +10kg
- Max halfway to chin over the bar reps +10kg
Rest in between the sets - 3 minutes
3 rounds with 5 minutes rest
2nd: CHIN UP +5KG:
5 seconds hold chin over the bar - 5 seconds hold head under the bar - 5 seconds dead hang 5 chin ups
x5 with 3 minutes rest
3rd: AUSTRALIAN PULL UP:
30 seconds max reps (complete as many reps as you can under 30 seconds)
x5 with 2 minutes rest
TRAINING #2
PUSH DAY
1st: DIP:
- Max full reps +15kg
- Max bottom to halfway reps +10kg
- Max halfway to lock out reps +10kg
Rest in between the sets - 3 minutes
3 rounds with 5 minutes rest
2nd: PUSH UP - DIP:
27 - 3
24 - 6
21 - 9
18 - 12
15 - 15
12 - 18
9 - 21
6 - 24
3 - 27
As fast as you can but rest as long as you need to not break the sets
3rd: PIKE PUSH UP:
5 sets of 4 reps
Rest 2-3 minutes in between the sets
TRAINING #3
LEGS + CORE
1st: SUPERSET:
10 squats with 60% of 1RM - 5 deadlifts with 80% of 1RM
x5 sets - rest 3 minutes in between
2nd: SUPERSET:
5 deadlifts with 80% of 1RM - 25 bodyweight jump squats - 5 squats with 60% of 1RM
x5 - rest 4 minutes in between
3rd: MIXED:
- 3 sets of 45 seconds hollow body hold
- 3 sets of 15 v-ups
- 3 sets of 8 toes to the bar raisers
Rest 2 minutes in between each set
TRAINING #4
MIXED BODYWEIGHT DAY
1st: MIXED LADDER:
5 muscle ups - 30 dips
Rest 9 minutes
20 pull ups - 40 push ups
Rest 8 minutes
4 muscle ups - 25 dips
Rest 7 minutes
18 pull ups - 35 push ups
Rest 6 minutes
3 muscle up - 20 dips
Rest 5 minutes
16 pull ups - 30 push ups
Rest 4 minutes
2 muscle ups - 15 dips
Rest 3 minutes
14 pull ups - 25 push ups
Rest 2 minutes
1 muscle ups - 10 dips
Rest 1 minute
12 pull ups - 20 push ups
REST DAY
TRAINING #5
MIXED WEIGHTED DAY
1st: MU:
5 sets of 3 muscle ups +25% of 1RM
Rest 6 minutes in between
2nd: PULL UP:
5 sets of 15 reps +25% of 1RM
Rest 6 minutes in between
3rd: DIP:
5 sets of 20 REPS +25% of 1RM
Rest 6 minutes in between
4th: MU:
5 sets of 2 muscle ups +25% of 1RM
Rest 6 minutes in between
DIET
Nutrition can help enhance athletic performance. An active lifestyle and exercise
routine, along with eating well, is the best way to stay healthy. There is a bunch of different
diets that I am not going to explain since it is all available online. Although, I am going to
guide you through the basic knowledge and useful habits that can change your performance.
Having a good diet can help provide the energy you need to finish a workout, or just enjoy a
casual activity.
You are more likely to be tired and perform poorly during sports when you do not get
enough:
• Calories
• Carbohydrates
• Fluids
• Iron, vitamins, and other minerals
• Protein
The ideal diet for an athlete is not very different from the diet recommended for any
healthy person.
However, the amount of each food group you need will depend on:
• The type of sport
• The amount of training you do
• The amount of time you spend doing the activity or exercise
People tend to overestimate the amount of calories they burn per workout so it is
important to avoid taking in more energy (calories) than you expend exercising. Everyone is
different, so you will need to learn:
• How long before exercising is best for you to eat
• How much food is the right amount for you
IMPORTANT THINGS TO KNOW
CARBOHYDRATES
Carbohydrates receive a great deal of attention in sports nutrition due to the vital role
they play in athletic performance.
Carbohydrates are typically the preferred fuel source for many athletes, particularly for high
intensity and long duration exercise. This is because they supply ample glycogen storage
and blood glucose to fuel the demands of exercise.
To maintain liver and muscle glycogen stores, athletes will need different amounts of
carbohydrates depending on their exercise volume.
For moderate amounts of intense training, defined as 2–3 hours per day of intense exercise
performed 5–6 times per week, I suggest consuming 5–8 grams per kilogram of body
weight, or 250–1,200g, of carbohydrates per day for athletes who weigh 50–150 kg.
For high volume intense training, defined as 3–6 hours per day of intense training in 1–2
daily workouts 5–6 days per week, I recommend 8–10 g/kg of body weight, or 400–1,500g,
of carbohydrates per day for athletes weighing 50–150 kg.
For example, an athlete weighing 150kg who performs high volume intense training would
look to consume roughly 1,200–1,500g of carbohydrates.
Healthy carbohydrates for an athlete’s diet may include whole grains, such as brown rice,
quinoa, oats, and pasta, and starchy vegetables, such as potatoes.
PROTEIN
Protein also plays an essential role in sports nutrition, as it provides the body with the
necessary amount of amino acids to help build and repair muscles and tissues. Athletes
doing intense training may benefit from ingesting more than two times the recommended
daily amount of protein in their diet.
For example, the dietary reference intake for adult females is 46g, and for adult males —
56g. That is why it may be beneficial for athletes to consume nearer to 92g and 112g of
protein or more, respectively.
I suggest that many athletes can safely consume 2g of protein per 1 kg of body weight daily,
compared with the average people intake of 0.8 g/kg.
The optimal protein intake may vary from 1.2 to 2.0 g/kg of body weight per day. Higher
amounts of protein can help athletes avoid protein catabolism and slow recovery, which can
contribute to injuries and muscle wasting over time.
For moderate amounts of intense training, an athlete should consume 1.2–2 g of protein per
1 kg of body weight, which translates into 60–300g of protein per day for an athlete
weighing 50–150 kg.
For high volume intense training, I suggest 1.7–2.2g of protein per 1 kg of body weight per
day, or 85–330 g of protein for an athlete weighing 50–150 kg.
Healthy protein sources include:
•
lean meat and poultry
•
fish and seafood
•
eggs and dairy products
•
beans and lentils
•
nuts and seeds
•
soy, including tofu and tempeh
FATS
Fats are essential in the diet to maintain bodily processes, such as hormone
metabolism and neurotransmitter function.
Including healthy fats in the diet also helps satiety and can serve as a concentrated fuel
source for athletes with high energy demands.
I recommend athletes to consume moderate fat intake, representing around 30% of daily
calories. However, they can safely consume up to 50% of their daily calories as fat to meet
higher volume training needs.
Athletes seeking to decrease their body fat may reduce fat intake to 20% of their daily
calories. Healthy fat sources include oily fish, olive oil, avocados, nuts, and seeds.
WATER AND OTHER FLUIDS
Water is the most important, yet overlooked, nutrient for athletes. Water and fluids
are essential to keep the body hydrated and at the right temperature. Your body can lose
several liters of sweat in an hour of vigorous exercise.
Clear urine is a good sign that you have fully rehydrated. Some ideas for keeping enough
fluids in the body include:
•
Make sure you drink plenty of fluids with every meal, whether or not you will be
exercising.
•
Drink about 2 cups or 480 milliliters of water 2 hours before a workout. It is
important to start exercising with enough water in your body.
Continue to sip water during and after you exercise, about 1/2 to 1 cup (120 to 240
milliliters) of fluid every 15 to 20 minutes. Water is best for the first hour. Switching
to an energy drink after the first hour will help you get enough electrolytes.
•
Drink even when you no longer feel thirsty.
•
Pouring water over your head might feel good, but it will not get fluids into
your body.
Teenagers and adults should replace any body weight lost during exercise with an
equal amount of fluids. For every pound (450 grams) you lose while exercising, you
should drink 16 to 24 ounces (480 to 720 milliliters) or 3 cups (720 milliliters) of
fluid within the next 6 hours.
ACHIEVING DESIRED WEIGHTS FOR COMPETITIVE PURPOSES
Changing your body weight to improve performance must be done safely, or it may
do more harm than good. Keeping your body weight too low, losing weight too quickly, or
preventing weight gain in an unnatural way can have negative health effects. It is important
to set realistic body weight goals.
You can obviously implement a specific diet into your regimen by yourself. However, i
would recommend all the young and unexperienced athletes who are trying to lose weight
should work with a coach or dietitian. Experimenting with diets on your own can lead to
poor eating habits with inadequate or excessive intake of certain nutrients.
Speak with a professional to discuss a diet that is right for your sport, age, sex, and amount
of training.
SUFFICIENT CALORIES
Athletes require sufficient calorie intake to match their energy expenditure through
activity.
Athletes who train intensely for 2–6 hours per day 5–6 days of the week may burn over
600–1200 calories per hour while exercising.
As a result, athletes engaging in this level of activity may require 40–70 calories per 1 kg of
body weight per day, compared with the average less active individual, who typically
requires 25–35 calories per 1 kg of body weight daily.
Athletes weighing 50–100 kg may require 2,000–7,000 calories per day. It also notes that
athletes weighing 100–150 kg may need to consume 6,000–12,000 calories daily to meet
training demands.
It is always better to count the caloric needs and then follow them.
Weight maintenance, loss or gain completely depends on amount of calories you consume.
Increase it and decrease it accordingly.
MEALS TIMING
The timing of meals and snacks can be vital to an athlete’s performance. The timing
and content of meals can help support training goals, reduce fatigue, and help optimize body
composition.
Guidelines for the timing and amount of nutrition will vary depending on the type of athlete.
For example, the strength athletes consume carbohydrates and protein up to 4 hours before
and up to 2 hours after exercise.
It is also important to consume protein both before and after exercise for strength athletes.
By contrast, endurance athletes would need to consume mostly carbohydrates and a small
amount of protein roughly 1–4 hours before exercise.
Meal timing plays an important role in optimizing recovery and performance and I
recommend athletes space nutrient intake evenly throughout the day, every 3–4 hours.
Some people may find that consuming meals too close to the beginning of exercise can
cause digestive discomfort. It is therefore important to eat an appropriate amount and not
exercise too quickly after eating.
Athletes need to plan their diet to optimize their health and performance. They should
consider their calorie and macronutrient needs and ensure they eat a varied diet that
provides essential vitamins and minerals.
Hydration and meal timing are also vital for performing well throughout the day. Both
amateur and professional athletes may benefit from consulting with a sports nutritionist or
coach to help them plan the optimal diet for their individual needs and goals.
EVERYBODY IS DIFFERENT
Everyone needs a different approach to diet. It depends on your age, weight, height,
how active you are etc. Consuming enough calories with the balanced macronutrients is as
essential as breathing the fresh air.
We simply cannot put everyone into one bag and say only this diet works. Those
“professionals” who do so are extremely arrogant.
Some people can find a plant based diet efficient for them and some can find it absolutely
inefficient. Same goes for each type of diet. What we need to do is to test, analyze, retest,
optimize.
NEGLECTING THE DIET IN CALISTHENICS
There are many youngsters who think that look is everything. It is surely an
important thing to look good. However, we will never be forever young. Well, at least
biologically. Having a healthy and balanced diet from an early age is crucial for longevity in
training. We cannot expect any phenomenal long term results if we neglect the diet.
Poor nutrition often stops athletes from reaching their full potential. I don't mean that we
need to exclude cheat meals. We are only humans and we need to indulge some “bad” stuff
sometimes. However, it cannot be done whenever we want to. We need to deserve a cheat
meal. Keep it 80% healthy and clean and 20% “dirty” during a week.
SUPPLEMENTS
While there are millions of supplements that an average person needs to take. We
need to focus on something that could boost our energy levels and recovery.
A balanced diet and healthful lifestyle that includes enough sleep should be sufficient to
give most people the energy that they need for their daily activities. However, athletes push
their bodies to peak performance, so these individuals may need an energy boost.
Vitamin B
B vitamins are vital for releasing energy in the body as they aid the metabolism of
carbohydrates, fats, and proteins.
Having a vitamin B-12 deficiency can make people feel weak and tired. As vitamin B-12
primarily occurs in animal products, vegans and vegetarians are more likely to develop a
deficiency in this vitamin.
Iron
Iron deficiency is common in athletes and can affect performance. Vegetarians or vegans
should take extra care to ensure that they meet their required daily intake of iron, as plantbased iron is less available to the body.
People should speak to a doctor before taking iron supplements and be sure to request a
blood test to check their iron levels. Taking too much iron can cause uncomfortable and
even dangerous side effects.
Those with sufficient iron do not need to take a supplement.
Calcium and vitamin D
Calcium and vitamin D help the body build and maintain healthy bones, teeth, and muscles.
These vitamins can help athletes maintain muscle mass and reduce the risk of injuries, such
as bone fractures.
Calcium is available in many foods, including:
• dairy products, such as milk and yogurt
• fortified nondairy milks, such as soy milk
• dark green vegetables
fish with soft bones, including sardines and salmon
Creatine
Most athletes use creatine because it is an essential aid for sports performance. People can
get creatine from red meat and seafood, but it is also available as a supplement.
Supplementing with creatine can increase muscle mass and improve strength when a person
combines it with strength training. However, the increase is minimal.
Ashwagandha
Ashwagandha is an Ayurvedic herb. Some studies explored the effects of ashwagandha on
endurance in healthy athletic men and women.
People who received the root extract of ashwagandha had a significant increase in physical
endurance after 8 and 12 weeks of treatment compared with the participants receiving a
placebo.
Another study tested the effects of ashwagandha on the endurance of elite cyclists. After 8
weeks of treatment, the cyclists taking ashwagandha took longer to feel exhausted doing a
treadmill test than the cyclists who received a placebo.
Protein powder
Protein powder is a popular nutritional supplement. Protein is an essential macronutrient
that helps build muscle, repair tissue, and make enzymes and hormones. Using protein
powder may also aid weight loss and help people tone their muscles.
If an athlete consumes enough protein from regular foods there is no need for
supplementation.