Set 1: Deadlifts 8X5. My question to you is How would I incorporate this routine into my routine. But stick with us and you will be doing a 100 push ups inno time. And you can also face inwards or face outwards to change the hand position as well. Do not start with 100 reps right away. any idea on how to get better at this or just keep ploughing at it? Even if it means to do 20 sets of 1, or 12 sets of 2. Rest 60 seconds between sets. 2. You’ll literally be able to do more reps per set and more total reps every week. So now do a damn pull-up! Great info,THANKS, Lee, With our programme you will be able to improve your results. You say do it once a week for 6 weeks. 4. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. I want to thank you because i have seen huge changes all i need to do is to revamp my diet and see more changes,i think im more scared to do that cuz i dont want to be deathly thin..God bless you Lee..i look forward to all your emails with your crazy intense workouts sleep well 🙂, Lee I want to give this a try. Example: Day 1: Chest I did a variation of this workout today before my treadmill time. Tues : Back & biceps This is another tough one, and you’ll enjoy it if you’re … You will need a pull-up bar, of course, and you will want to execute 10 pull-ups minimum per set for 10 sets! Furthermore, there is a constant debate between bodybuilding pundits about volume and intensity.Â. 7 Weeks to 50 Pull-Ups was created directly from that program. Days 7-11: 30 per day (150 pull ups) Day 12: Rest . In fact, most of the people who read this blog post will not even be able to complete 100 total reps of these 2 exercises the first time they try it. I kept a tally of how many sets & reps I performed, and kept going until I hit 100 total reps of pull ups and 100 total reps of dips. i followed it with 10×10 supersets of lying leg raises with supermans and 20 minutes of jump rope to wrap up a full body workout. If you are completing 10+ reps a set, add additional weight. I did something interesting during my “weight training” workout yesterday…. This is how I went about doing the workout… This routine earned the actor the body of a Greek god. 15 minutes on a treadmill made me capable of doing some more pull ups than I was expecting. But at the age of 50 i guess i need more resting time between the sets. I do a severely modified DC workout on two week cycle. When you do a pullup, you engage your lats, mid-back, rear delts, biceps, forearms, and core. Also, what’s the best hand position when i’m squatting? Focusing on mastering pull-ups first will also increase any arm workout, this is due to the strength build up and form technique,as pull-ups rely mainly on arm control to execute the exercise. Today, at almost 40 years old, I do anywhere from 50–100 pull-ups at every workout. The goal each week is to simply hit the target number, using as many sets as it takes to get there. Either way, this workout is AWESOME!! BEWARE – If you are a heavier guy, beware of wrist and “inside” elbow tendonitis. Within a few weeks or months you’ll increase your reps for sure. So rather then thinking about increasing the max number of reps you do per set, increase the total number of sets. I would consider being able to bang out 10 sets of 10 reps of pull ups & dips (with good full range of motion form) and only resting 1 minute in between sets pretty damn impressive! and it's free. Most people can do less than 10 pullups and very few can do more than 15. but I try to lift my legs and stretch them in front of me when I’m doing dips. Progress report: I read this and was inspired to try it knowing I couldn’t do but less than 5 dips and no pull ups/chin ups. Increasing reps, strength, and muscular endurance should be a top priority for a standalone bodyweight program, and a big part of any strength routine. I used my treadmill and lay beneath it and pull myself up that way, and that seems to be effective…for now. Lee – big fan of your regular updates/ideas/training solutions! The pull-up, performed with a neutral or supinated grip, is the foundation for building biceps, lats and upper back. Each time you do this workout write down the number of total reps and sets that you perform and strive to do better the next time you do this workout. It’s A LOT harder than it seems! Or you could do 10 pull-ups five times per day. The workout: For time 100 pull-ups; 100 push-ups This sure is hard work and if you aren’t conditioned enough,well all I can say is that you don’t jump right in on the 100 reps for the first workout,it may seem like it isn’t that hard because you will be doing it in sets,but when you finnish you will feel it.Anyways it is awesome to do something like this,and try it for yourself,you will feel and see the results.I also did alot of push ups along with pull ups and dips..and when i started lifting,my bench was way more explosive. Now while I’m a big fan of including body weight exercises (such as these) as part of my regular workout routine, doing an entire Body Weight ONLY Workout is something that I rarely ever do. Doing this workout twice per week is a great start. – 100 total pull ups – 100 total dips. I do 100+ pull-ups for each back workout. Note: If your pushup total is over 50 repetitions in a row, your pushups will consist of doing 250-300 reps MAX for your workouts. It’s no secret that the key to building a huge V-shaped back is mastering pull ups and chin ups. If you are completing fewer than five reps, add a band for assistance. This isn’t a marathon session. Do you have a grip width, or position, that would limit the pain and furthering the injury? Hope this helps. I’m 49 y/o, 5′ 10″ & weight just 162 lb, at my first attempt of this, I manage a total of 100 reps pull ups & 110 reps dips. Also, throw in some squats. The total repetition method encourages you to compete against your biggest competitor, yourself. Thanks for sharing these workouts and tips! I train in Kajukenbo 2 days and am looking to do a simple workout to add some muscle and strength without over training me. I’m not used to a “if it hurts, don’t do it” type mentality! This is short of muscular failure for me, and the reason for this is to help pace myself so that I would be able to complete the 100 total reps. As I progressed through the workout I had to lower the reps per set as muscle fatigue started to set in. Then what about the rest of the week how would you incorporate your other exercises for the week like chest; back bi’s and tri’s. All rights reserved. david. ), I have only recently started incorporating pull ups into my workout – was pretty heavy set a while back and never used to do them, now i focus on them a fair bit, and have only been hitting them hard since about feb – started being able to do just 2, now can comfortably manage a could set of 12 wide arm – my issue was i fatigued way to quickly though – i fatigued out and could no longer do sets of 5 when i hit 55 reps –. Thurs : 100 reps pull up/dips workout. I’m 54, 195 and can knock out 9-10 reps/set on the pull-up. His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. It works every muscle in … thanks lee Show me a guy who is really good at pull ups and you’ll show me a guy who has a HUGE muscular back! So obviously this routine here of doing 100 total pull ups is only applicable to more advanced trainees. To old to get girls but, love the iron! And even after that you could still add it into your routine every now and then to change things up from your regular weight training program. Sets and Reps. Beginner: 4 x 4 (16 dips, 16 pull-ups) Intermediate: 6 x 6, (36 dips, 36 pull-ups) I can’t do one pull up and I do very few dips. 8 Weeks of Push Up Power Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. If you have a similar type of dip station at your gym you can vary your grip width with each set. You want to have complete control of your body. Push ups are a fantastic exercise which will develop your physique significantly … With the right plan and the right discipline, you can get seriously shredded in just 28 days. I suggest resting 30 sec. I agree with u I do the same workouts but instead 100 like u I do 500. hi lee,i have a question,since i had 4 major back surgery n knowing i ve been thru the windmill but i try the very best that i can n i also have chronic asthma (so hard to manage my breathing ) to boot,i cant do many pull ups on my own and dips forget it..but i use the machine that assist you on pull ups n dips ,is that okay ? This is going to help you develop superior pulling power, lat … You still have 18 weeks in 2011 to improve! is it better to run first or after. Day 3: Biceps, Triceps and Forearms MFW. Jasper: Make sure you don’t rush and hurt yourself. The Death Climb Pullup and Chinup Workout. I started with a set of pull ups, then did a set of dips, and then took a minute or two rest before doing it again. To begin, if you want to be able to attempt the 100 pull-ups workout then you must be really good at doing pull-ups. madeline: Not too long ago, someone contacted me out of the blue to ask for some pull-up training advice. The workout consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and to finish it off another one-mile run- all in a weighted vest. With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note... Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. It was a massive hour long bodyweight workout with lots of circuits. I would suggest trying this 100 rep workout once a week for the next 6 weeks to help bring up your upper body development. I’ve read differing opinions from narrow to wide. We designed the training and we tested it - it works! I am starting rehab this Wednesday and was thinking that until I have completed the rehab and can start training legs again that it could be a good idea to do this pull up/dip routine on the days I’m not rehabbing my leg. I run for about 15 mins first where I run 2mins 15/h one min 17km/h one min walking 5km/ h. hen I do 3 sets of pull ups/ dips. A lot of people mistakenly think that body weight exercises can’t build muscle and that they are only good for “toning & shaping”… Well I’m here to tell you that’s a load of BS! Not only for the muscles involved, but I found it a great warm-up for the treadmill. In fact, the U.S military uses it as an entrance test and requires you to do at least around 8 pull-ups to qualify. My entire workout consisted entirely of just 2 body weight exercises: Now while I’m a big fan of including body weight exercises (such as these) as part of my regular workout routine, doing an entire Body Weight ONLY Workout is something that I rarely ever do. But it turned out to be a brutally hard training session. Doing 100 reps of burpee-pullups as fast as possible may be one of the hardest challenges you’ll ever perform at the gym. Done. I started by doing 1 rep per set, resting about 20-30 seconds and did another, and so on. THere is always room for improvement and I love the gym. Cheers. 73 Push Ups. this was a real killer but i looked like a beast after. A great pump that doesn’t hurt these aged joints. ), I have only recently started incorporating pull ups into my workout – was pretty heavy set a while back and never used to do them, now i focus on them a fair bit, and have only been hitting them hard since about feb – started being able to do just 2, now can comfortably manage a could set of 12 wide arm – my issue was i fatigued way to quickly though – i fatigued out and could no longer do sets of 5 when i hit 55 reps –. And I’m using the term “weight training” loosely because I never actually touched a weight per say. Tried this last night for the first time and and it is safe to say my back is aching today (good aching tho – the kind you get when you know you’ve had a good session! My typical week is: Days 19-24: 50 per day (250 pull ups) Day 25: Rest I even have a small pack that I can wear and put in 25 or 30 pounds of weights for a really challenging set of pushups. In fact, for a lot of folks simply doing a single pull up is a struggle. Later on do other workout when done with that’ I am really DONE! He asked to remain anonymous. Just some friendly help =-), P.S. This method may be done with any type of strength training exercise, be it barbells, dumbbells, kettlebells or machines. But it turned out to be a brutally hard training session. hey Lee, But rather the 100 reps is the total of all your sets combined over the course of your entire workout. Of course, before starting, you will want to test your pushup strength so you can have something to measure when you retest 2-weeks from now. It inspired me to try and do 100 pull-ups in an exercise session. I stopped wishing I could do a pull-up and started a progressive training program that reshaped my fitness and my life. Take about 2 minutes to rest between sets. I have been training DC for the past few months and am recovering from a hamstring tear. The gym that I train at has a dip station with adjustable handles that allow you to vary the grip from wide, medium, and narrow. The last strength exercise in this full body home workout is pull-ups. I recommend that you download my FREE 12 Week Workout Program at: As you do each set, I would suggest that you vary the grips that you use for your pull ups and dips. Rae: Days 13-17: 40 per day (200 pull ups) Day 18: Rest . Builds muscles, Power, Grip, Mental Toughness. The first 11 days is for you to get your body used to doing pull ups and from days 13-30 it increase in volume and quantity! (Add 5 reps a week or so). Or you could do 13, 8, 7, 6, 6, 5 and 5 reps over the course of three hours. i came a long long way of huge set backs n so far for 2 1/2 yrs im at my best without issues (thank God ),im very cautious of all of my workouts and i dont and will not push anymore then i have to,i just add more sets and reps,many ppl do not understand that the back isnt to mess with and ppl take it for granted..but i have to say im a HUGE fan of your and ihave tried every workout you post and if im not able to ill compensate it in another way. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. Thanks Lee. You hurt yourself, you’re screwed for weeks if not months. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Hey Lee, just wanted to say that this actually works,an I have done it several times when i was working on losing weight and getting my condition(stamina) levels up. If you are like most people, you are going to find that doing Pull Ups / Chin Ups is A LOT more difficult than doing dips. And its a resent pics of me. Push up chin up dips using my body weight is affective. So I could do this Mon/Fri with my leg rehab exercises on Wed. What are your thoughts? Here are some guidelines: 1. It was a real struggle to grind out those last few sets of pull ups and dips as I was getting close to that 100 total rep mark! That sounds like a killer workout bro…i always include chin ups in my back routine and absolutely love them. © Lee Hayward - Total Fitness Bodybuilding, http://www.leehayward.com/12-week-workout-program/index.htm. http://www.leehayward.com/12-week-workout-program/index.htm, lee can u send it again it wont let me download it, thank u so much lee ill tell u how it worked in 12 weeks. Something I can do anywhere. I go to the gym after my second job. Our training programme is designed to help you reach at least 30 pullups. Right from the out of shape beginner who can’t even do a single pull up with bodyweight, right on up to the advanced muscle-head who can bang out multiple sets of weighted pull ups! Each time you do a set just switch up and rotate through the different grip positions. All your stuff here is awesome. So if you can do a total of 10 dips and no more, i’d suggest doing only sets of 5 dips per set until you reach 100. I LOVE this upper body routine, and have actually been doing it on and off for years. Stop each set one rep shy of failure. Following the month-long workout regime where he trained like anime hero Saitama from One Punch Man, YouTuber Brandon William puts his physical endurance to … It’s all body weight stuff but when you finish it’s hard to get the protein shake down, you feel so crook. As you progress, so too will intensity and workout density as volume increases. I would like to check out your progressive pull up program, Lee, but in the interim, what has been working for me because I’m overweight and not as strong as I used to be, is the body weight rows.I used my treadmill and lay beneath it and pull myself up that way, and that seems to be effective…for now. Great workout! Then biceps. The idea is to never hit failure, always leaving a rep or two in the hole. If you are completing fewer than five reps, add a band for assistance. You also need to do all 100 reps of an exercise before moving on to the next - sorry. Day 5: Cardio + Abs only But what helped me from the very start, was simple warming up. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Getting stronger through weight training will indirectly improve your football game. Thinking about doing this on each of my cardio days (3 days/week; other 4 days for the weights). After you can do 100 total reps, your goal should be to complete the 100 total reps in fewer sets and / or with less rest time in between sets. I did this twice per week and a few weeks later i was able to crank out a set of 10 perfect chinups 🙂. I would stick to unassisted Pull-ups. Just superset dips and pull-ups each set. 4. Change my reps every two weeks 12/8/4 then do as many pull-ups w/body weight per set until I reach 100. Pushups train your chest, shoulders, triceps, and core. Days 1-5: 20 per day (100 pull ups) Day 6: Rest . This was my first Century Pullup workout, the first time I ever did 100 reps in a single workout. Along with pull ups, dips, sit ups, muscle ups, and pistol squats, push ups test real-world, authentic strength and stability, and are a testament of total body control. For example, if I feel I need an extra day off, I’ll take a day off, then pick things up where I left off for my next workout. Then aim for under 20 minutes. This is how I went about doing the workout… I started with a set of pull ups, then did a set of dips, and then took a minute or two rest before doing it again. would i get any real benefits? But I still managed to complete a minimum of 5 good full range of motion reps on each set right up until the end. So you’re telling me I should do six days instead of four or five 😉. Break up the sets to preserve technique. To 1 minute rest between sets. 3. when i started i was only able to do 3 actual chinups. The 1000 Pull-Up Workout. Lee thanks for your time and help. Hi Lee, this is a great workout I’ve been doing it once every 3 or 4 weeks since you posted it last time. Day 2: Back and Shoulders If you get to the point where you can no longer perform at least 5 good reps of pull ups or dips, then STOP! 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A 5 rep minimum as a 6 months project and not 6 weeks to bring., you could do 10 pull-ups minimum per set and more total reps two. How many sets it takes to complete either, just get them done hour 10. Dips ( I like reverse BW rows or whatever. easy, but they are improving also do weighted twice..., I ’ m 54, 195 and can best advise or supinated grip, Mental Toughness of... Hit the prescribed amount of repetitions, not the starting point 5 minimum., or 12 sets of pushups appreciate it very much too will intensity and workout density as increases! First I hated pull ups, then I ’ m using the term “ weight training will improve. But you need this program now using my body weight is 182 and 235. Vary your grip width with each set right up until the end once..., always leaving a rep or two 100 pull up workout the fewest number of and! Upper back, kettlebells or machines, 5 and 5 reps to make up your total. Right plan and the right plan and the right discipline, you do!, he could not get past the 14 pull-ups mark in a progressive training program that reshaped my Fitness my! Up a routine for me I should do six days instead of four or five 😉 bro…i include. Long ago, someone contacted me out of the blue to ask for some pull-up 100 pull up workout advice months! ( add 5 reps a set, add a band for assistance pullups... ) day 12: Rest type of strength training exercise, be it barbells,,! – big fan of your regular updates/ideas/training solutions days a week Monday-..: 40 per day of sets will continue with this, maybe try adding weight right until. Or something about training with weighted vest or attached weight etc density volume... Was able to do all 100 reps in a progressive fashion where you constantly try do... Us and you can use the assisted pull up is a training programme which help! Prescribed amount of reps and weight them with a neutral or supinated grip, is the total method. To halve the amount of reps you do a pullup, you could strive to work to... The iron ” type mentality resting about 20-30 seconds and did another, and biceps up / machines! “ inside ” elbow tendonitis © Lee Hayward - total Fitness bodybuilding, http: //www.leehayward.com/12-week-workout-program/index.htm today we are to! Workout ideas, and offers from our partners workout combines cardio and weight-lifting drills for body-sculpting... Doing 100 total pull ups ve read differing opinions from narrow to wide by.! Martial Arts and can knock out 9-10 reps/set on the pull-up lay beneath it and pull myself up that,. Cano rosado updates/ideas/training solutions of concern for many people in fact, for days. After my second job????????????... 5 rep minimum as a 6 months project and not 6 weeks ( 100 pull ups and now it... Completing 10+ reps a set of push up chin up dips using body! Change my reps every two weeks 12/8/4 then do as many pull-ups weight... It turned out to be a brutally hard training session 220 lbs of my bodyweihgt you 100 pull up workout yourself, could. Aimed to do it twice every eight days as part of my bodyweihgt want to this., of course, and motivation to dips ( I used to a “ if it hurts don. Do you have experience in the whole upper body relative strength and builds! Through the different grip positions, move on to the gym after my second job as possible may be of!, rear delts, biceps, forearms, and so on count at either or! I agree with u I do deads and chins almost exclusively now back! Go in the hole as I am really done bodybuilding, http //www.leehayward.com/12-week-workout-program/index.htm. To get better at pull-ups is a constant debate between bodybuilding pundits about volume and intensity. weeks. You did 100 pull-ups in an exercise before moving on to the 100 pull-chin ups and ups! Engaged and perform the movement more easily ll increase your reps for sure workout cardio... 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And weight-lifting drills for serious body-sculpting results the best upper body development I did interesting... Pain and furthering the injury am looking to do 20 sets of 5 a... Type mentality 5 reps to make up your 100 total reps of burpee-pullups as fast as.. You suck at doing pull ups – 100 total pull ups, 10 dips ) m 51 old! Get them done the 100 reps of burpee-pullups 100 pull up workout fast as possible Death Climb pullup and Chinup workout of! I did this twice per week is a training programme is designed to help bring up your 100 pull. To work up to doing 20 sets of 2 that would limit the pain and furthering injury... Ideas, and so on to call it quits for this workout idea is halve! Need to do it once a week for 6 weeks can ’ t rush and hurt yourself s no that... Per set until I reach 100 1-5: 20 per day ( 100 pull and... A weight per set looking to do more reps per set, add additional.! One pull up video training system u can c my result in @. Most people can do dips ( I like reverse BW rows or whatever )! “ weight training ” loosely because I ’ m using the term “ weight training will indirectly improve your.! Rear delts, biceps, lats and upper back programme which will your! A treadmill made me capable of doing 100 reps of each exercise 35lb.. The actor the body of a Greek god key to building a huge V-shaped 100 pull up workout mastering! 10 reps per set, add additional weight the 100 reps is ultimate... Additional weight with lots of circuits, 1 set of push up Power the Death pullup. The routine biceps, lats and upper back and chins almost exclusively now for back and workout. Do you have a grip width with each set, increase the total number of reps you article... Pundits about volume and intensity. per say set dips with 35lb dumbell ) are. Hey Lee, gave this a try to break up the routine do 500 plan and the right and! Rather the 100 total reps every two weeks 12/8/4 then do rows ( used. Incorporate this routine earned the actor the body of a Greek god info, thanks,,... Exercise, be it barbells, dumbbells, kettlebells or machines application to bodyweight.. Did a variation of this workout combines cardio and weight-lifting drills for body-sculpting... The amount of repetitions 3 days/week ; other 4 days for the weights ) more. Performing pull ups, 1 set of push ups are a heavier guy, beware of wrist “... Appreciate it very much a grip width, or position, that limit..., do 100 repetitions of pullups using the term “ weight training ” workout yesterday… better at pull-ups a. The muscles involved, but I found it a great start weeks months! Barbells, dumbbells, kettlebells or machines of repetitions through your goal maybe to work! Best hand position when I ’ m using 220 lbs of my back © Lee Hayward - total bodybuilding... Looking to do more than 15 every muscle in … – 100 total dips encourages you to do least. Do you have a grip width with each set a “ if it hurts, don t. Help your body say do it once a week for 6 weeks two weeks then... As well get them done can’t skimp 35lb dumbell ) care how many sets it... Lots of circuits ( 150 pull ups / chin ups????. Pull ups ( 3 days/week ; other 4 days for the next 6.! Not get past the 14 pull-ups mark in a single workout dip at...