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I acknowledge that it's currently exam season for local school students. If you're interested in following the training regimen I've compiled, two videos along with corresponding exercises will be posted weekly. The workout is designed to be a once-per-week session, typically lasting around 30 minutes to an hour at most. While these exercises are provided to support your fitness journey, genuine improvement will require committing to this routine at least 3-4 times a week.
Extra Tip: When it comes to working on your legs, I recommend doing a dedicated leg workout separately. Utilizing weights for leg exercises proves to be the most efficient way to enhance leg strength, surpassing the time-consuming alternative of building leg muscles solely through squats.
Important Note: Define failure in terms of the maximum number of reps you can perform in one set. Recognizing that each person is at a different fitness level, it's not mandatory to push yourself to complete failure. Optimal results are often achieved by stopping about 2 reps before reaching failure, a judgment call that varies individually.
The videos accompanying the regimen are primarily intended as visual guides to assist those unfamiliar with the exercises, ensuring clarity and proper form.
Bicep
Deltoid
Chest
Back
Abs/obliques
Forearm
Traps
Triceps
Month 1
Week 1: Focus Back
pullups.movPull-ups: as many reps as possible, 3 sets
Pull-ups: as many reps as possible, 3 sets
Engages a comprehensive array of back muscles, along with the biceps and forearms. Execute until failure to maximize the benefits of the exercise.
clapping.movChin-ups: as many reps as possible, 3 sets
Chin-ups: as many reps as possible, 3 sets
Perform pull-ups with knuckles facing away from you to isolate the biceps rather than the back, emphasizing bicep growth. Execute until failure for optimal results.
Extra(if you're up for it)
-dead hang until failure, works forearms mainly.
-wide grip pull-ups, focuses lats for V shape back.
Week 2: Focus Chest/Triceps
Bench form push ups
Bench form push ups
Works mainly chest, less of the triceps will be worked. Easier than regular push-ups.( couldn't use video because shoulder is injured). Do until failure.
IMG_4801.MOVDips: until failure, 3 sets
Dips: until failure, 3 sets
Targets the chest and triceps, particularly challenging in the initial stages. Execute until failure for maximum effectiveness.
Extra(if you're up for it)
-Regular push-ups until failure, works triceps and chest.
-Clapping push-ups, works on explosive strength in triceps.
Week 3: Focus Abdominals
Plank
Plank
Builds mainly abs and is quite easy at beginning. Hold for as long as you can, if you aren't feeling the burning in your abs then you aren't pushing hard enough.
Works abs. Do 10-20 of these. May feel like it's hard to breathe after doing a set, that is normal.
IMG_4933.MOVCrunches
Crunches
Works abs. Do 10-20 of these. May feel like it's hard to breathe after doing a set, that is normal. Do until failure.
Extra(if you're up for it)
Side crunches- works obliques, do 10-15
Week 4: Focus Shoulders and Tricecps
IMG_4971.movRegular push-ups
Regular push-ups
Targets the triceps and chest muscles. Emphasize squeezing the chest at the top of the movement to enhance muscle growth. Perform the exercise until failure for optimal results.
IMG_4971.movDownward push-ups
Downward push-ups
Works triceps and focuses front deltoids, do until failure.
Extra(if you're up for it)
-Fist push-ups, strengthens wrists but can be painful at first. Do until failure
Month 2
Week 1: Back /Biceps
IMG_5032.MOVChin-ups
Chin-ups
Perform pull-ups with knuckles facing away from you to isolate the biceps rather than the back, emphasizing bicep growth. Execute until failure for optimal results.
One arm dead-hang
One arm dead-hang
Focuses on back and forearm strength, hold for as long as possible. Important because grip strength may be your weakness when it comes to pull-ups.
Extra(if you're up for it)
-Regular pull-ups, focuses ,back do until failure
Week 2: Chest and Shoulders
IMG_5090.MOVRegular push-ups
Regular push-ups
Targets the triceps and chest muscles. Emphasize squeezing the chest at the top of the movement to enhance muscle growth. Perform the exercise until failure for optimal results.
IMG_5079.movDips
Dips
Targets the chest and triceps, particularly challenging in the initial stages. Execute until failure for maximum effectiveness.
Extra(if you're up for it)
Clapping dips- works on explosive strength, be careful if you're doing this on the top of a pull-up bar as it can be dangerous. Do until failure
Week 3: Back and Biceps
IMG_5079.movExplosive Pull-ups
Explosive Pull-ups
Improves explosive power in the back, makes muscle-ups easier as it is a similar technique. Do almost until failure, have room for 1 or 2 more reps.
IMG_5079.movPull-up hold at top
Pull-up hold at top
Works mainly on back strength, slow and controlled movements will grow the back faster. Do until failure.
Extra(if you're up for it)
Wide grip pull-ups- focuses mainly on the lats in the back, makes the v cut more visible on the back. Do until failure and switch to regular pull-ups to burn out.
Week 4: Chest and Triceps
IMG_5167.movDiamond Push-ups
Diamond Push-ups
Introduces a more challenging variation of the standard push-up, intensifying engagement of the triceps and chest. It may pose a balance challenge. Perform the exercise until failure for optimal impact.
IMG_5167.movUpward Push-ups
Upward Push-ups
Concentrates on the lower chest muscles, effectively isolating them for heightened growth in the lower chest region. Perform the exercise until failure to maximize results.
Extra(if you're up for it)
Explosive Push-ups - works on the fast twitch muscle fibers in the triceps and chest which can be useful for sports. Do until failure.
Month 3
Week 1:
IMG_5190.MOVPull-ups
Pull-ups
Engages a comprehensive array of back muscles, along with the biceps and forearms. Execute until failure to maximize the benefits of the exercise.
IMG_5190.movChin-ups
Chin-ups
Perform pull-ups with knuckles facing away from you to isolate the biceps rather than the back, emphasizing bicep growth. Execute until failure for optimal results.
Extra(if you're up for it)
Archer pull ups - a fancier and harder variation of the regular pull-up, it focuses on the same muscles as regular pull-ups. Do until failure.
Week 2:
IMG_5280.MOVPush-up bench form
Push-up bench form
An exercise that mimics the bench form and isolates the chest muscles instead of the triceps. Do until failure..
IMG_5278.MOVExplosive dips
Explosive dips
Works on the fast twitch muscle fibers in the chest and the triceps. Do almost until failure.
Extra(if you're up for it)
Regular push-ups - focus more on the triceps rather than the chest
Week 3:
IMG_5284.movSide Crunches
Side Crunches
Works on both the obliques as well as the abdominal muscles. Form can be a little hard to get used to. Do near failure.
IMG_5284.MOVSide plank
Side plank
Focuses on the oblique muscles, not much abdominal use. Do 10+ reps.
Extra(if you're up for it)
Sit ups- work mainly the abdominal muscles for stronger core strength. Do near failure.
Week 4:
IMG_5276.MOVPush-ups regular
Push-ups regular
Works mainly on the triceps and chest muscles. Arms are pushing closer to the body. Do until failure.
IMG_5277.MOVDownward Push-ups
Downward Push-ups
Focuses on the upper chest and is a harder variation than the normal push-up. Do until failure.
Extra(if you're up for it)
Fist push-ups - Focuses on the same areas as the regular push-ups but also improves wrist strength. Do almost until failure.
Month 4
Week 1:
IMG_5468.MOV90 Degree Hold
90 Degree Hold
Usually used for those who are still beginning to do pull-ups. This exercise constantly keeps the bicep and back working. Hold until failure.
IMG_5467.MOVPull-ups
Pull-ups
Engages a comprehensive array of back muscles, along with the biceps and forearms. Execute until failure to maximize the benefits of the exercise.
Extra(if you're up for it)
One arm 90 degree hold - a technique that is much harder than the two arm hold, it's used to develop the one arm pull-up. Do until failure.
Week 2:
IMG_5280.MOVBench form push-ups
Bench form push-ups
An exercise that mimics the bench form and isolates the chest muscles instead of the triceps. Do until failure..
IMG_5278.MOVExplosive dips
Explosive dips
Works on the fast twitch muscle fibers in the chest and the triceps. Do almost until failure.
Extra(if you're up for it)
Slow fist push-ups to improve wrist strength. Do until failure.
Week 3:
IMG_5518.MOVClap pull-ups
Clap pull-ups
Works on fast twitch muscles in the back and biceps, it requires high explosive strength. Do near failure around 2 reps before.
IMG_5518.movPull ups hold at top
Pull ups hold at top
Squeezes the back muscles which strengthens the back muscles. Do around 5-10 reps but hold the position for 4+ seconds.
Extra(if you're up for it)
Dead hang until failure
Week 4:
IMG_5523.movClap push ups
Clap push ups
Works on the fast twitch muscles in the triceps and chest, is quite flashy and requires high explosive strength. Do near failure around 2 reps before.
IMG_5523.MOVDiamond upward push-ups
Diamond upward push-ups
Harder variation of the push-up which focuses more on the upper chest and the triceps. Do until failure.
Extra(if you're up for it)
Fist push-ups - Focuses on the same areas as the regular push-ups but also improves wrist strength. Do almost until failure.
Month 5
Week 1:
IMG_5518.MOVClap Pull Ups
Clap Pull Ups
Works on fast twitch muscles in the back and biceps, it requires high explosive strength. Do near failure around 2 reps before.
Dead hang
Dead hang
Dead hanging is a tiring exercise, however it works the forearms extremely well. It's important so that your forearms are strong enough to prevent them from limiting your max pull-up reps. Do until failure.
Extra(if you're up for it)
Wide grip pull-ups- focuses mainly on the lats in the back, makes the v cut more visible on the back. Do until failure.
Week 2:
IMG_5523.movClap Push-ups
Clap Push-ups
Works on the fast twitch muscles in the triceps and chest, is quite flashy and requires high explosive strength. Do near failure around 2 reps before.
IMG_5079.movDips
Dips
Targets the chest and triceps, particularly challenging in the initial stages. Execute until failure for maximum effectiveness.
Extra(if you're up for it)
Handstand push-ups - If you have reached the level where you can do a handstand push-up, I would start them. They drastically improve deltoid and shoulder muscle growth as well as balance. Do 3 reps.
Week 3:
IMG_4933.MOVCrunches
Crunches
Works abs. Do 10-20 of these. May feel like it's hard to breathe after doing a set, that is normal.
Plank
Plank
Mentally straining exercises that works the abs and obliques, Hold for as long as you can, if you aren't feeling the burning in your abs then you aren't pushing hard enough. You can also set a timer so you push yourself beyond your limit
Extra(if you're up for it)
Sit ups- work mainly the abdominal muscles for stronger core strength. Do near failure.
Week 4:
IMG_5653.movPush-ups
Push-ups
Push-ups work the triceps, the chest and the front deltoids. The arms should be parallel to your body when bent and should be close and tucked, this way the triceps are activated. Do until failure.
IMG_5653.MOVDownward Push-Ups
Downward Push-Ups
Downward push-ups works the same muscle groups as regular push-ups but they focus on the upper chest. It also puts more stress on the front deltoids and is a simpler variation than the hand-stand push-up. Do until failure.
Extra(if you're up for it)
Wide arm pushups- Focus more intensely on the chest rather than the triceps. Do until failure.
Month 6
Week 1:
pullups.movPull-Ups
Pull-Ups
Engages a comprehensive array of back muscles, along with the biceps and forearms. Execute until failure to maximize the benefits of the exercise.
One-arm dead hang
One-arm dead hang
Very tough workout for the forearms, hold for at least 5 seconds but aim for 10 seconds. Good practice for one arm pull-up.
Extra(if you're up for it)
Archer pull-ups - extremely hard variation of pull-ups. Pulling up towards one hand so that your chin is over that hand when pulling up. When done with the correct form. Do 3 reps.
Week 2:
IMG_5653.movPush ups
Push ups
Push-ups work the triceps, the chest and the front deltoids. The arms should be parallel to your body when bent and should be close and tucked, this way the triceps are activated. Do until failure.
IMG_5654.MOVSlow dips
Slow dips
Works mainly on front deltoids and triceps, helps improve push-ups and muscle-ups. Pushing up slowly also works the muscle better. Do until failure.
Extra(if you're up for it)
Fist push-ups - Focuses on the same areas as the regular push-ups but also improves wrist strength. Do almost until failure.
Week 3:
IMG_5654.movSlow chinups
Slow chinups
Works mainly the biceps and forearms and a bit of the back. Doing the reps slowly puts more emphasis on using the correct form. Do until failure.
90 Degree hold
90 Degree hold
Works the biceps,back and forearms. Can be quite straining on the front deltoids. Is a good exercise for improving back strength. Do until failure.
Extra(if you're up for it)
Wide grip pull-ups- focuses mainly on the lats in the back, makes the v cut more visible on the back. Do until failure.
Week 4:
IMG_5653.movRegular push-ups
Regular push-ups
Targets the triceps and chest muscles. Emphasize squeezing the chest at the top of the movement to enhance muscle growth. Perform the exercise until failure for optimal results.
IMG_5653.MOVDownward push-ups
Downward push-ups
Downward push-ups works the same muscle groups as regular push-ups but they focus on the upper chest. It also puts more stress on the front deltoids and is a simpler variation than the hand-stand push-up. Do until failure.
Extra(if you're up for it)
Explosive Push-ups - works on the fast twitch muscle fibers in the triceps and chest which can be useful for sports. Do until failure.
Month 7
Week 1:
IMG_5032.MOVArcher Pull-ups
Archer Pull-ups
An easier variation of the pull-ups. Works similar muscles however puts more focus on the bicep instead of the back. Do until failure.
90 degree hold
90 degree hold
Works the biceps,back and forearms. Can be quite straining on the front deltoids. Is a good exercise for improving back strength. Do until failure.
Extra(if you're up for it)
Wide grip pull-ups- focuses mainly on the lats in the back, makes the v cut more visible on the back. Do until failure.
Week 2:
IMG_5523.movClap push-ups
Clap push-ups
Works mainly on front deltoids and triceps, helps improve push-ups and muscle-ups. Do until failure.
IMG_5079.movDips
Dips
Works mainly on front deltoids and triceps, helps improve push-ups and muscle-ups. Do until failure.
Extra(if you're up for it)
Explosive Push-ups - works on the fast twitch muscle fibers in the triceps and chest which can be useful for sports. Do until failure.
Week 3:
IMG_5284.movSide Crunches
Side Crunches
A crunch which works the obliques, involves squeezing the oblique muscles instead of a regular crunch which squeezes the abs. Do until failure.
IMG_5284.MOVSide plank
Side plank
Plank which works the obliques and a bit on the front deltoids. Do until failure.
Extra(if you're up for it)
Sit ups- work mainly the abdominal muscles for stronger core strength. Do near failure.
Week 4:
IMG_5167.movDiamond Push-ups
Diamond Push-ups
Introduces a more challenging variation of the standard push-up, intensifying engagement of the triceps and chest. It may pose a balance challenge. Perform the exercise until failure for optimal impact.
IMG_5167.movUpward Push-ups
Upward Push-ups
Concentrates on the lower chest muscles, effectively isolating them for heightened growth in the lower chest region. Perform the exercise until failure to maximize results.
Extra(if you're up for it)
Hand-stand push-ups
Hand-stand push-ups
- A very hard variation of the push-up. Puts a lot of strain on the deltoid so be cautious during the exercise. You can do it against the wall. Do until failure.
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