Overview
| Program Goal | Upper body endurance |
| Delivery Format | Written workouts |
| Experience Level | 5+ push-ups |
| Program Duration | Four weeks |
| Training Frequency | Three per week |
| Equipment | The BaseBlocks Trainer BaseBar |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Workout overview
There are two workouts in this program. You will perform the same workout for the entire week, and switch workout the following week.
| WEEK ONE AND THREE WORKOUT | WEEK TWO AND FOUR WORKOUT |
| 1. Incline rows 2. Front support hold 3. Above the bar chin hold 4. Block Dips | 1. Monkey pull-ups 2. Half handstand hold 3. Push-ups 4. Block dips |
Weekly schedule
We’re trying to rest forty-eight hours between training the same muscle groups.
| Sunday | |
| Monday | Day One |
| Tuesday | |
| Wednesday | Day Two |
| Thursday | |
| Friday | Day Three |
| Saturday |
Baseline testing
This program has two tests to measure your pushing and pulling strength. Rest 3-5 minutes between tests and make sure to record your score.
Test one: chin above bar for max duration
Female
| Beginner | Intermediate | Advanced |
| <5 sec | 6-15 sec | 16-30 sec |
Male
| Beginner | Intermediate | Advanced |
| <5 sec | 5-30 sec | 10 sec (1-arm) |
Test two: push-ups for max repetitions
Female
| Beginner | Intermediate | Advanced |
| <5 | 6-15 | 16+ |
Male
| Beginner | Intermediate | Advanced |
| <10 | 11-50 | 50+ |
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