Training Schedule
Weekly videos for you to follow!
Before We Begin
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If you want to follow the training plan I’ve put together, exercises with the corresponding videos and muscles worked have been uploaded. Each workout is meant to be done once a week and should take 30 to 60 minutes. However, for real progress, try doing the routine 3–4 times a week.
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Leg Training Tip:
For legs, I suggest doing a separate leg day. Using weights is a faster and more effective way to build leg strength than relying only on bodyweight squats.
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About Training to Failure:
“Failure” means the most reps you can do in one set. You don’t need to push to full failure—stopping about 2 reps before that is often more effective. Everyone’s limit is different, so listen to your body.
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Biceps (Biceps Brachii) Triceps (Triceps brachii)
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Deltoids (Deltoideus) Abs (Rectus abdominis)
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Forearm (Flexor and Extensor groups) Traps (Trapezius)
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Chest (Pectoralis major) Back (Latissimus dorsi)
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List of Muscles
List of Muscles
Month 1
Week 1: Back
Exercise 1: Pull-ups: as many reps as possible, 3 sets
​Engages a comprehensive array of back muscles, along with the biceps and forearms. Execute until failure to maximize the benefits of the exercise.
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Week 2: Chest/Triceps
Week 3: Abdominals
Week 4: Shoulders/Triceps
Exercise 1: Bench form push ups
​Works mainly chest, less of the triceps will be worked. Easier than regular push-ups. Do until failure.
Exercise 1: Plank
​Builds mainly abs and is quite easy at beginning. Hold for as long as you can, if you aren't feeling the burning in your abs then you aren't pushing hard enough.
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Exercise 1: Regular push-ups
​Targets the triceps and chest muscles. Emphasize squeezing the chest at the top of the movement to enhance muscle growth. Perform the exercise until failure for optimal results.
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Exercise 2: Chin-ups: as many reps as possible, 3 sets
​Perform pull-ups with knuckles facing away from you to isolate the biceps rather than the back, emphasizing bicep growth. Execute until failure for optimal results.
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Exercise 2: Dips: until failure, 3 sets
Targets the chest and triceps, particularly challenging in the initial stages. Execute until failure for maximum effectiveness.
Exercise 2: Crunches
Works abs. Do 10-20 of these. May feel like it's hard to breathe after doing a set, that is normal. Do until failure.
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Exercise 2: Downward push-ups
​Works triceps and focuses front deltoids, do until failure.
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Month 2
Week 1: Back
Exercise 1: Chin-ups
Perform pull-ups with knuckles facing away from you to isolate the biceps rather than the back, emphasizing bicep growth. Execute until failure for optimal results.
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Week 2: Chest/Triceps
Week 3: Back/Biceps
Week 4: Shoulders/Triceps
Exercise 1: Regular push-ups
​Targets the triceps and chest muscles. Emphasize squeezing the chest at the top of the movement to enhance muscle growth. Perform the exercise until failure for optimal results.
Exercise 1: Explosive Pull-ups
Improves explosive power in the back, makes muscle-ups easier as it is a similar technique. Do almost until failure, have room for 1 or 2 more reps.
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Exercise 1: Diamond Push-ups
Introduces a more challenging variation of the standard push-up, intensifying engagement of the triceps and chest. It may pose a balance challenge. Perform the exercise until failure for optimal impact.
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Exercise 2: One arm dead-hang
Focuses on back and forearm strength, hold for as long as possible. Important because grip strength may be your weakness when it comes to pull-ups.
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Exercise 2: Dips
Targets the chest and triceps, particularly challenging in the initial stages. Execute until failure for maximum effectiveness.
Exercise 2: Pull-up hold at top
Works mainly on back strength, slow and controlled movements will grow the back faster. Do until failure.
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Exercise 2: Upward Push-ups
​Concentrates on the lower chest muscles, effectively isolating them for heightened growth in the lower chest region. Perform the exercise until failure to maximize results.
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Month 3
Week 1: Back
Exercise 1: Pull-ups: as many reps as possible, 3 sets
​Engages a comprehensive array of back muscles, along with the biceps and forearms. Execute until failure to maximize the benefits of the exercise.
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Week 2: Chest/Triceps
Week 3: Abdominals
Week 4: Shoulders/Triceps
Exercise 1: Bench form push ups
​Works mainly chest, less of the triceps will be worked. Easier than regular push-ups. Do until failure.
Exercise 1: Side plank
Focuses on the oblique muscles, not much abdominal use. Ideally complete 10+ repetitions.
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Exercise 1: Regular push-ups
​Targets the triceps and chest muscles. Emphasize squeezing the chest at the top of the movement to enhance muscle growth. Perform the exercise until failure for optimal results.
​
Exercise 2: Chin-ups: as many reps as possible, 3 sets
​Perform pull-ups with knuckles facing away from you to isolate the biceps rather than the back, emphasizing bicep growth. Execute until failure for optimal results.
​
Exercise 2: Explosive dips
Works on the fast twitch muscle fibers in the chest and the triceps. Do almost until failure.
Exercise 2: Side Crunches
Works on both the obliques as well as the abdominal muscles. Form can be a little hard to get used to. Do near failure.
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Exercise 2: Downward push-ups
​Focuses on the upper chest and is a harder variation than the normal push-up. Do until failure.
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Month 4
Week 1: Back
Exercise 1: 90 Degree Hold
Usually used for those who are still beginning to do pull-ups. This exercise constantly keeps the bicep and back working. Hold until failure.
Week 2: Chest/Triceps
Week 3: Back/Biceps
Week 4: Shoulders/Triceps
Exercise 1: Bench form push-ups
​An exercise that mimics the bench form and isolates the chest muscles instead of the triceps. Do until failure..
Exercise 1: Clap push ups
Works on the fast twitch muscles in the triceps and chest, is quite flashy and requires high explosive strength. Do near failure around 2 reps before.
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Exercise 2: Pull-ups
Engages a comprehensive array of back muscles, along with the biceps and forearms. Execute until failure to maximize the benefits of the exercise.
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Exercise 2: Explosive dips
Works on the fast twitch muscle fibers in the chest and the triceps. Do almost until failure.
Exercise 2: Diamond upward push-ups
​Harder variation of the push-up which focuses more on the upper chest and the triceps. Do until failure.
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Exercise 2: Chin-ups: as many reps as possible, 3 sets
​Perform pull-ups with knuckles facing away from you to isolate the biceps rather than the back, emphasizing bicep growth. Execute until failure for optimal results.
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Exercise 1: Pull-ups: as many reps as possible, 3 sets
​Engages a comprehensive array of back muscles, along with the biceps and forearms. Execute until failure to maximize the benefits of the exercise.
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Month 5
Week 1: Back
Exercise 1: Pull-ups: as many reps as possible, 3 sets
​Engages a comprehensive array of back muscles, along with the biceps and forearms. Execute until failure to maximize the benefits of the exercise.
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Week 2: Chest/Triceps
Week 3: Abdominals
Week 4: Shoulders/Triceps
Exercise 1: Bench form push ups
​Works mainly chest, less of the triceps will be worked. Easier than regular push-ups. Do until failure.
Exercise 1: Plank
​Builds mainly abs and is quite easy at beginning. Hold for as long as you can, if you aren't feeling the burning in your abs then you aren't pushing hard enough.
​
Exercise 1: Regular push-ups
​Targets the triceps and chest muscles. Emphasize squeezing the chest at the top of the movement to enhance muscle growth. Perform the exercise until failure for optimal results.
​
Exercise 2: Chin-ups: as many reps as possible, 3 sets
​Perform pull-ups with knuckles facing away from you to isolate the biceps rather than the back, emphasizing bicep growth. Execute until failure for optimal results.
​
Exercise 2: Dips: until failure, 3 sets
Targets the chest and triceps, particularly challenging in the initial stages. Execute until failure for maximum effectiveness.
Exercise 2: Crunches
Works abs. Do 10-20 of these. May feel like it's hard to breathe after doing a set, that is normal. Do until failure.
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Exercise 2: Downward push-ups
​Works triceps and focuses front deltoids, do until failure.
​
Month 6
Week 1: Back
Exercise 1: Chin-ups
Perform pull-ups with knuckles facing away from you to isolate the biceps rather than the back, emphasizing bicep growth. Execute until failure for optimal results.
​
Week 2: Chest/Triceps
Week 3: Back/Biceps
Week 4: Shoulders/Triceps
Exercise 1: Regular push-ups
​Targets the triceps and chest muscles. Emphasize squeezing the chest at the top of the movement to enhance muscle growth. Perform the exercise until failure for optimal results.
Exercise 1: Explosive Pull-ups
Improves explosive power in the back, makes muscle-ups easier as it is a similar technique. Do almost until failure, have room for 1 or 2 more reps.
​
Exercise 1: Diamond Push-ups
Introduces a more challenging variation of the standard push-up, intensifying engagement of the triceps and chest. It may pose a balance challenge. Perform the exercise until failure for optimal impact.
​
Exercise 2: One arm dead-hang
Focuses on back and forearm strength, hold for as long as possible. Important because grip strength may be your weakness when it comes to pull-ups.
​
Exercise 2: Dips
Targets the chest and triceps, particularly challenging in the initial stages. Execute until failure for maximum effectiveness.
Exercise 2: Pull-up hold at top
Works mainly on back strength, slow and controlled movements will grow the back faster. Do until failure.
​
Exercise 2: Upward Push-ups
​Concentrates on the lower chest muscles, effectively isolating them for heightened growth in the lower chest region. Perform the exercise until failure to maximize results.
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