Trainers’ tip
There is a tendency to perform just enough; it’s the body’s way of conserving energy. We want to oppose this natural tendency by activating the most amount of muscle groups we can for each exercise. Before performing each rep, try and squeeze the bar as hard as you can – you should be able to feel all the muscles in your upper body begin to generate tension before the movement begins. This is known as ‘irradiation’.
Workout summary
| Sets | Rest | |
| 1a. Chin-up 1b. Single-leg hip bridge | 4 | 1.5min |
| 2a. Tuck front lever 2b. Bulgarian split squats | 4 | 1.5min |
| 3a. Feet elevated row 3b. Hollow body hold | 3 | 1min |
| 4a. ISO pull-up hold 4b. Dips | 3 | 1.5min |
1a. Chin-up
1b. Single-leg hip bridge
Perform this superset 4 times w/1.5min rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 1a. Chin-up | 7 | 8 | 9 | 10 |
| 1b. Single leg bridge | 8 | 10 | 12 | 15 |
2a. Tuck front lever
2b. Bulgarian Split Squats
Perform this superset 4 times w/1.5min rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 2a. Tuck front lever | 15sec | 15sec | 15sec | 15sec |
| 2b. Split squat | 8ea | 10ea | 12ea | 15ea |
3a. Feet elevated row
3b. Hollow body hold
Perform this superset for 3sets w/1min rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 3a. Row | 8 | 10 | 12 | 12 |
| 3b. Hollow body hold | 30sec | 35sec | 40sec | 45sec |
4a. ISO pull-up hold
4b. Dips
Perform this superset 3 times w/1min rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 4a. ISO pull-up hold | Max | Max | Max | Max |
| 4b. Dips | 5 | 6 | 7 | 8 |
Workout recap
You’ve made the workout significantly harder by putting in more every rep. Squeezing the bar hard before you begin your rep is a great hack to activate all the muscles in your upper body before the lift begins.
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