PHASE 1 - BEGINNER

START: <15 Pushups,<10 Pullups,<10 Dips END: 25 Pushups,10 pullups,10 dips

DAYS EXERCISE SETS REPS REST TIME

Beginner Pushup 3 10-20 1 min. 30 sec.

Beginner pullup 3 6-15 2 minutes

M/W/F Beginner Dip 3 6-15 1 min. 30 sec.

Beginner Leg 3 10-20 1 min.

Ab Exercise 3 15-30 1 min.

EXTRA TIPS:
1. Perform 20-30 min cardio on off days if seeking weight loss
2. Be sure to always warm up for best performance
3. pick an exercise that hits the prescirbed reps at or near muscle failure
4. Track your progress! - test results for end once a month
5. Focus on maintaining perfect form to learn the basics!

FAQS
1. What about Static Training?

In this segment of the program skill work is not to be focused on as we are still building our basic strength.

Disclaimer - This is for informational purposes only. Consult a physician before performing this or any exercise program

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 PHASE 2 - INTERMEDIATE

15-20 Pullups, 3 Muscle Ups,

START: 25 Pushups,10 Pullups,10 Dips END: 3 One Arm Pushups, 5 Pistol

Squats

Upper
DAYS EXERCISE SETS REPS REST TIME

Intermidiate Pushup 3 6-12 1 min. 30 sec.

Intermidiate Pullup 3 6-12 2 minutes

Intermidiate Dip 3 8-15 1 min. 30 sec.

M/W
Horizontal Pulling 3 6-10 2 minutes

Vertical Pushing 3 6-10 2 minutes

Ab Exercise 3 10-20 1 min. 30 sec.

Lower
DAYS EXERCISE SETS REPS REST TIME

Intermidiate Leg 4 5-12 2-3 minutes

Explosive leg 3 8-15 1 min. 30 sec.

T/TH
Calves 5 15-25 1 min.

Muscle Ups 3 AMRAP 2 minutes

Disclaimer - This is for informational purposes only. Consult a physician before performing this or any exercise program

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EXTRA TIPS:
1. Perform 20-30 min cardio on off days if seeking weight loss
2. Be sure to always warm up for best performance
3. pick an exercise that hits the prescirbed reps at or near muscle failure
4. Track your progress! - Test results for end once a month
5. Low Reps Rest Longer (Vice Versa)

FAQS
1. What about Static Training?
Skill training is not in this program because we are primarily focus on building muscle and strength. However, skill
training can be easily added if you want to do so.

Upper Days: Choose ONLY 3 Skills to practice. At the beginning of the workout, perform 3-5 sets of a skill progression.
Hold time should be at least 7-10 seconds. Once progression hold has hit 15 seconds. Try to perform the next static
progression.

- Keep rest between sets 1-2 minutes maximum

Lower Days: Handstand Practice. Take 10-15 Min to practice holding a handstand on the wall and being comfortable
upside down.

2. What is Horizontal Pushing/Pulling?!

I explain everything in the beginning of the Pushup/Pullup Sections. But Horizontal Pulling are exercises where you
are horizontal and you’re pulling. Such as rows and Front lever rows. Vertical Pushing same exact thing. Handstand
pushups, pike etc. Don’t skip through! Treat it as a book and watch it in order and you will understand.

Disclaimer - This is for informational purposes only. Consult a physician before performing this or any exercise program

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 PHASE 3 - PRO
50 Pushups,20 Pullups, 15 Dips, 5
START: END: END: defy gravity ∞
Muscle Ups, 5 pistol squats

Push
DAYS EXERCISE SETS REPS REST TIME
Horizontal Pushup 3-5 3-7 2-4 min.

Vertical Pushing 3-5 3-7 2-4 minutes

M/THUR pro Dip variation 3 5-12 2-3 minutes

Explosive pushups 3 10-15 2 minutes

pro core variation 3 5-15 1 min. 30 sec.

Pull
DAYS EXERCISE SETS REPS REST TIME
vertical pulling 3-5 3-7 2-4 min.

horizontal pulling 3-5 3-7 2-4 minutes

Muscle Ups 3 5-12 3 minutes

TUE/FRI
Max pullups 1 AMRAP n/a

pro core
3 5-15 1 min. 30 sec.
variation(Obliques)

Legs
DAYS EXERCISE SETS REPS REST TIME
Pro Leg Variation 5 5-10 2-3 minutes

Explosive leg 4 8-15 1 min. 30 sec.

W/SAT
Calves 5 15-25 1 min.

freestyle n/a AMRAP n/a

Disclaimer - This is for informational purposes only. Consult a physician before performing this or any exercise program

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EXTRA TIPS:
1. Be sure to always warm up for best performance
2. Pick an exercise that hits the prescirbed reps at or near muscle failure
3. Track your progress! - test results for end once a month
4. Low Reps Rest Longer (Vice Versa)

FAQS
1. What about skill training?
Skill training is not in this program because we are primarily focus on building muscle and strength. However, skill
training can be easily added if you want to do so.

Push Days: Here you can practice/perform “pushing” skills such as planche, L-Sit, variations. At the beginning of the
workout, perform 3-5 sets of a skill progression. Hold time should be at least 7-10 seconds. Once progression hold has
hit 15 seconds. Try to perform the next static progression.

- Keep rest between sets 1-2 minutes maximum

Pull Days: Here you can practice/perform “pulling” skills such as front lever, back lever variations. At the beginning of
the workout, perform 3-5 sets of a skill progression. Hold time should be at least 7-10 seconds. Once progression hold
has hit 15 seconds. Try to perform the next static progression.

Leg Days: Here is where you can practice handstand skills and drills. Handstand Wall Holds, Shoulder Taps, Regular
Handstand etc. take 15-20 to practice. You may also practice any other skills for short periods of time.

Disclaimer - This is for informational purposes only. Consult a physician before performing this or any exercise program

youtube.com/geekamd