Overview
| Program Goal | Basic upper body strength |
| Delivery Format | Written workouts |
| Experience Level | All levels |
| Program Duration | Six weeks |
| Training Frequency | Three per week |
| Equipment | B-Bars Resistance Bands |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Workout overview
There are three workouts each week. You can add a lower-body session between training sessions.
| Workout One (60 min) | Workout Two (60 min) | Workout Three (60 min) |
| 1A. Chin-up negatives 1B. Dip negatives 2A. Band-assisted chins 2B. Band-assisted dips 3A. Push-ups 3B. Rows 4A. Hollow body hold 4B. Arch hold | 1A. Band-assisted dips 1B. Band-assisted pull-ups 2A. Rows 2B. Push-ups 3. Tuck sit lifts 4. Scap push-up 5. Pike walks | 1A. Chin-up negatives 1B. Dip negatives 2A. Band-assisted chins 2B. Band-assisted dips 4. Tuck sit lifts 5. Pike walks |
Supplementary workouts (optional)
| Supp Workout One (60 min) | Supp Workout Two (60 min) |
| Leg Day | Leg Day |
Weekly schedule
We’re trying to rest forty-eight hours between training the same muscle group/s. Below is a sample week including lower body and pulling days (optional).
| Sunday | Workout One (60 min) |
| Monday | Supp Workout One: Leg Day |
| Tuesday | Workout Two (60 min) |
| Wednesday | Supp Workout Two: Leg Day |
| Thursday | Workout Three (60 min) |
| Friday | |
| Saturday |
Upper body tests
There are no beginner, intermediate or advanced targets for the band-assisted exercises as the intensity will vary depending on the band you select. As a general rule, select the thinnest band you can at least 5 repetitions with.
If you can already perform more than 6+ chin-ups and 10+ dips, it is recommended to start with the Intermediate B-Bars Program.
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