Archive for January, 2009

PRO-20: Pull-up Program

Wednesday, January 7th, 2009

How many times have you been encountered with the old aged question, “how many pull-ups can you do?”  Not a whole lot of people can even do one pull-up.  And if you’re apart of that percentage, then that’s not a problem at all as I have devised a pull-up based workout routine.  The exercise program is 6 weeks long and is designed to gradually improve your upper body strength and endurance.  And not to mention, this workout does not take long at all.  At most, you can complete each workout under 15 minutes.

If you ever dreamed of being able to do 20 pull-ups, now it’s quite possible if you follow this home workout routine.  If you look at the tables, there are 3 column levels based upon your own fitness level.  If you’re able to do 10 pull-ups with ease, you’ll want to follow the “champion level” routine.  If you’re able to do 5 pull-ups, follow the “warrior level” routine.  And if you can’t do none at all, follow the “novice level.”

Directions:  Follow the workout routine 3 times a week with one day of rest in between, followed by 2 days of rest after the third workout.  Keep the rest periods in between each set 1-2 minutes each.

20 Pull-ups Week 1
Level Novice (0) Warrior (1-5) Champion (5-10)
Set 1 1 negative 1 5
Set 2 1 negative 2 6
Set 3 1 negative 3 7
Set 4 1 negative 4 8
Set 5 1 negative 5 9

20 Pull-ups Week 2
Level Novice (0) Warrior (1-5) Champion (5-10)
Set 1 2 negatives 2 6
Set 2 2 negatives 3 7
Set 3 2 negatives 4 8
Set 4 2 negatives 5 9
Set 5 2 negatives 4 8

20 Pull-ups Week 3
Level Novice (1-5) Warrior (5-10) Champion (10-15)
Set 1 1 5 10
Set 2 2 6 10
Set 3 3 7 12
Set 4 4 8 12
Set 5 5 9 12

20 Pull-ups Week 4
Level Novice (1-5) Warrior (5-10) Champion (10-15)
Set 1 3 7 12
Set 2 3 7 12
Set 3 4 8 14
Set 4 4 8 14
Set 5 5 9 15

20 Pull-ups Week 5
Level Novice (5-10) Warrior (10-15) Champion (15-20)
Set 1 5 12 15
Set 2 5 14 15
Set 3 8 14 16
Set 4 8 10 16
Set 5 10 15 17

20 Pull-ups Week 6
Level Novice (5-10) Warrior (10-15) Champion (15-20)
Set 1 5 10 15
Set 2 6 11 16
Set 3 8 12 18
Set 4 9 13 19
Set 5 10 15 20

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Full Body Workout Routine

Wednesday, January 7th, 2009

After you have completed the core training program, you can now advance to the full-body workout routine that is displayed below.  These exercises are the fundamentals and stepping stones for more advanced exercises within the future.  If you work hard at it, you’ll see noticeable results in a matter of weeks.  Remember, your results are dependent on your hard work ethic, and no one else.

Directions:  Do the following workout 3 times a week, with atleast one day of rest in between.  So if you plan to start on a Monday, you will want to rest on Tuesday and begin again on Wednesday.  Then rest on Thursday and begin the next workout on Friday.  And after the 3rd workout of the week, rest for the next 2 days and then begin the next week’s workout routine.  So if you’re on a M-W-F schedule, you have the whole weekend off.  Good to know right?  Hehe.  The workout is based on a progressive approach and is a stepping stone for further advanced forms of body weight training.  Also, keep the rest period in between each set within 1-2 minutes each

Full-Body Workout Week 1
Exercise Sets Reps
Push-ups 2 5
Chair Dips 2 5
Lunges 2 10
Squats 2 10
Sit-ups 2 5

Full-Body Workout Week 2
Exercise Sets Reps
Push-ups 3 5 to 10
Chair Dips 3 5 to 10
Lunges 3 10 to 15
Squats 3 10 to 15
Sit-ups 3 5 to 10

Full-Body Workout Week 3
Exercise Sets Reps
Push-ups 2 10 to 15
Chair Dips 2 10 to 15
Lunges 2 15
Squats 2 15
Sit-ups 2 10

Full-Body Workout Week 4
Exercise Sets Reps
Push-ups 3 15-20
Chair Dips 3 15-20
Lunges 3 15-20
Squats 3 15-20
Sit-ups 3 15

Full-Body Workout Week 5
Exercise Sets Reps
Push-ups 3 20
Chair Dips 3 20
Lunges 3 20
Squats 3 20
Sit-ups 3 15-20

Full-Body Workout Week 6
Exercise Sets Reps
Push-ups 4 25
Chair Dips 4 20
Lunges 4 20
Squats 4 20
Sit-ups 3 25

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