Overview.
| Program Goal | Unassisted chin-up |
| # in series | Program 2 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.
| OVERLOAD/WK | |
| WORKOUT ONE (45 min) 1. Angled wall handstand 2A. Chin-up negatives 2B. Push-ups 3A. Dip negatives 3B. Rows 3B. Arch hold 4. Scapula push-up | tempo — +1 rep tempo +1 rep — — |
| WORKOUT TWO (45 min) 1A. Band pull-ups 1B. Push-ups 2A.Band dips 2B. Rows 3A. Scapula pull-up 3B. Scapula shrug | +1 rep +1 rep +1 rep +1 rep — — |
| WORKOUT THREE (45 min) 1. Angled wall handstand 2A. Dip negatives 2B. Rows 3. Chin-up negatives 4A. Push-ups 4B. Arch hold 5. Scapula row | — tempo +1 rep tempo +1 rep — — |
| WORKOUT FOUR (45 min) 1. Plank 2. Side plank 3. Hip thrusts 4. Jumping squats 5. Lunges | — — +2 reps +2 reps +2 reps |
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
You’ll be testing the total number of unassisted chin-ups you can perform.
Female
| Beginner | Intermediate | Advanced |
| <1 | 1-8 | 9+ |
Male
| Beginner | Intermediate | Advanced |
| <10 | 11-24 | 25+ |
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.
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