Overview.
| Program Goal | Unassisted chin-up |
| # in series | Program 1 of 2 |
| Delivery Format | Written workouts |
| Experience Level | Beginner |
| Program Duration | Four weeks |
| Training Frequency | Four per week |
| Equipment | The BaseBlocks Trainer BaseBar Resistance bands |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Workout overview
There are four workouts each week; three days for upper body and one day for lower body.
| WORKOUT ONE (45 min) | WORKOUT TWO (45 min) | WORKOUT THREE (45 min) | WORKOUT FOUR (45 min) |
| 1A. Band chin-ups 1B. Band dips 2A. Push-ups 2B. Rows 3A. Hollow body 3B. Arch hold 4. Scapula push-up | 1A. Band pull-ups 1B. Push-ups 2A. Bodyweight row 2B. Band dips 3A. Scapula pull-up 3B. Scapula dip | 1A. Band chin-ups 1B. Band dips 2A. Push-ups 2B. Rows 3A. Plank 3B. Arch hold 4. Scapula row | 1. Lunges 2. Hip thrusts 3. Squats 4A. Plank 4B. Side plank |
Weekly schedule
We’re trying to rest forty-eight hours between training the same muscle group/s.
| Sunday | Workout one (45 min) |
| Monday | |
| Tuesday | Workout two (45 min) |
| Wednesday | |
| Thursday | Workout three (45 min) |
| Friday | Workout four (45 min) |
| Saturday |
Baseline testing
This is a two-part program. After the first four weeks, we will be testing the max duration you can keep your chin above the bar (top of the chin-up). At the end of the program, we’ll be testing how many unassisted chin-ups you can perform.
Female
| BEGINNER | INTERMEDIATE | ADVANCED |
| <5 sec | 6-15 sec | 16-30 sec |
Male
| BEGINNER | INTERMEDIATE | ADVANCED |
| <5 sec | 6-60 sec | 10 sec (1-arm) |
Game-changer
A common technique error for beginners is to work through a partial range of motion. There is a natural tendency to favor the part of the exercise where you are the strongest, as this is where the exercise will feel the easiest. Strength development is joint-angle specific which means you only develop strength in the range that you train. Performing partial repetitions means you will only strengthen that part of the exercise. Performing each exercise with a full range of motion (ROM) will result in strength development throughout the entire movement.
About Me
