The Intermediate Training Program lasts 7 weeks. Below, you will find the details of each week.
This program is for people who want a serious intense training program to help different aspect of their life. No matter the time you need to reach your objective, you will make it. If you believe in it, then we are two.
Exercices Definitions and Functions
Pull Up
Pull Ups targets Dorsalis major, Biceps and Trapezius. You will Improve posture over the long term, Increase grip strength and upper body strength and Gain efficiency
Chin Up
Chin-ups are a variation of pull-ups performed in supine grip.
Our Intermediate Training Program
Week 1 training tasks
Warm-ups
5 pull-ups
4 chin-ups
5 neutrals/straights
4 chin-ups
3 pull-ups
Stretch
Warm-ups 6 pull-ups 5 chin-ups 5 neutrals/straights 6 chin-ups 3 pull-ups Stretch
Warm-ups 5 pull-ups 9 chin-ups 5 neutrals/straights 5 chin-ups 5 pull-ups Stretch
Week 2 training tasks
Warm-ups
6 pull-ups
5 chin-ups
4 neutrals/straights
6 chin-ups
5 pull-ups
Stretch
Warm-ups
8 pull-ups
5 chin-ups
5 neutrals/straights
4 chin-ups
4 pull-ups
Stretch
Warm-ups
5 pull-ups
9 chin-ups
5 neutrals/straights
5 chin-ups
5 pull-ups
Stretch
Week 3 training tasks
Warm-ups
8 pull-ups
6 chin-ups
5 neutrals/straights
6 chin-ups
2 wides
Stretch
Warm-ups
8 pull-ups
7 chin-ups
6 neutrals/straights
5 chin-ups
2 wides
Stretch
Warm-ups
10 pull-ups
6 chin-ups
7 neutrals/straights
8 chin-ups
2 wides
Stretch
Week 4 training tasks
Warm-ups
8 pull-ups
10 chin-ups
6 neutrals/straights
6 chin-ups
2 wides
Stretch
Warm-ups
11 pull-ups
6 chin-ups
8 neutrals/straights
6 chin-ups
2 wides
Stretch
Warm-ups
10 pull-ups
10 chin-ups
10 neutrals/straights
2 wides
Stretch
Week 5 training tasks
Warm-ups
10 pull-ups
9 chin-ups
9 neutrals/straights
7 chin-ups
6 pull-ups
Stretch
Warm-ups
11 pull-ups
10 chin-ups
9 neutrals/straights
7 chin-ups
5 pull-ups
Stretch
Warm-ups
14 pull-ups
12 chin-ups
11 neutrals/straights
9 chin-ups
4 pull-ups
Stretch
Week 6 training tasks
Warm-ups
11 pull-ups
12 chin-ups
11 neutrals/straights
10 chin-ups
10 pull-ups
Stretch
Warm-ups
15 pull-ups
12 chin-ups
10 neutrals/straights
9 chin-ups
9 pull-ups
Stretch
Warm-ups
17 pull-ups
15 chin-ups
12 pull-ups
Stretch
Week 7 training tasks
Warm-ups
14 pull-ups
16 chin-ups
10 pull-ups
10 chin-ups
10 pull-ups
Stretch
Warm-ups
15 pull-ups
15 chin-ups
10 pull-ups
10 chin-ups
10 pull-ups
Stretch
Warm-ups
14 pull-ups
13 chin-ups
12 pull-ups
11 chin-ups
10 pull-ups
Stretch
Once these 7 weeks have passed, we recommend that you retake the initial test and then make a decision as to whether to remain in the intermediate program or whether it is time to move on to the next level.
🏋️♂️ FREE Full Training Programs
Our free online courses are offered to prove to you that it is possible to train with a pull up bar. You can download them for free and use them.
