A.K.A. – The Total-Body Pull-Up Routine
Its here! The first X-Gains Original Workout Routine…Phase 1 (of 3) is anyways. This plan comes from my over 15 years of exercise experience + my recent total-body transformation via the P90X + P90X2 workout routines.
AND ALL YOU NEED IS A $30 PULL-UP BAR.
I’ve taken the liberty to mix and match moves + sets to provide the best total-body results with only one piece of equipment – the pull-up bar.
Why The Pull-Up Bar?
The Pull-Up Bar is one of the most versatile pieces of equipment someone can have in their arsenal. The Pull-Up itself is one of the most effecient and beneficial exercise moves you can do. The Pull-Up engages almost every upper body muscle…and if you straighten your legs during the move…BOMB – the whole body is engaged.
It’s quite simple really – Pull-Ups are, in my opinion, the best workout move for strength training + visual results. Yes, Pull-Ups are hard (as is anything worth doing). But, as hard as they are, they are worth every ounce of effort – a fact you’ll see within a few weeks if you simply try. As long as you pull as hard as you can and use a chair (or friend) for support getting up (when needed of course) you WILL SEE RESULTS.
PHASE 1 of 3 (moves explained below)
4 Weeks | About 60 Minutes A Day + 20 Minute Abs
DAY 1 | Chest + Back
WARM UP (10 minutes):
- Arm Swing/Reach (10 – left hold, right hold, repeat)
- Lounge/Reach (10 – up straight/arms down, as lounge down arms up, repeat)
- Side Straight-Arm Stretch (10 – arms up and to left, hold, right, hold repeat)
- Step Back One Leg Lounge (10 – arms down at start and straight up at lounge, alternate legs)
- Atlas Throws (12 – 6 left / 6 right)
- Plank Hold (60 Second)
- Jog In Place (45 seconds)
- Jumping Jacks (30 seconds)
- Groiners (20 – hands on floor, left leg bent 90 deg., right leg back, jump right leg forward as left leg goes back, repeat. NOTE: hands stay on the ground and in the same spot, hands don’t move).
- Inch Worms(6)
- Stretch (3 Minute – whatever muscles you’ll be working out…legs or upper body)
ROUND ONE (15-20 minutes, 30 second breaks between chest and back moves):
*MAX OUT ON EVERY MOVE
- Regular Push-ups
- Military Push-ups
- Wide-Grip Overhand Pull-ups
- Wide-Hand Push-ups
- Diamond Push-ups
- Reverse Grip Chin-ups
- Plyo-Push-ups
- Dive Bombers
- Crunch Narrow-Grip Pull-ups
- Spider-Man Crawl Push-ups
- Decline Push-ups
- Wide-Legged Wide-Overhand Pull-ups
- Side-To-Side Fly Push-ups
- Side-Arm Balance Push-ups
- Wide-Legged Reverse Grip Chin-ups
ROUND TWO (15-20 minutes, 30 second breaks between chest and back moves):
*MAX OUT ON EVERY MOVE
- Regular Push-ups
- Military Push-ups
- Pull/Chins (2 Pull-ups / 2 Reverse Grip Chin-ups – Repeat)
- Wide-Hand Push-ups
- Diamond Push-ups
- Close-Grip Pull-ups
- Dive Bombers
- Plyo-Push-ups
- Vaulter Pull-ups (one hand faces out the other in – pull-up/chin-up hand position, 2 reps change grips, 2 reps, repeat)
- Spider-Man Crawl Push-ups
- Decline Push-ups
- Corn-Cob Pull-ups (up, to the right, to the left, back away from bar, back to bar, down – repeat)
- Side-To-Side Fly Push-ups
- Side-Arm Balance Push-ups
- MAX Pull-ups (any version you want)
COOL DOWN (5 minutes):
- Leg Kicks/Walk In Place (30-45 second)
- Huggers with Leg Kicks (30-45 seconds)
- Stretch Body Parts Worked Out (3-4 Minutes)
ABS (15 minutes):
- Scissor Twist (20)
- Upright Bike Crunch (20)
- CrossOver Cross-Leged Sit-ups (25)
- Fifer Scissors (25)
- Tornado Leg Raises (20, 10 in each directions)
- V-Up Roll Ups (25)
- Oblique Side-Roll Sit-ups (20)
- Phelon Twist (20)
- Straight Leg Scissor Clappers (30)
- Mason Twist (40)
DAY 2 | Plyometrics
WARM UP (10 minutes):
- Arm Swing/Reach (10 – left hold, right hold, repeat)
- Lounge/Reach (10 – up straight/arms down, as lounge down arms up, repeat)
- Side Straight-Arm Stretch (10 – arms up and to left, hold, right, hold repeat)
- Step Back One Leg Lounge (10 – arms down at start and straight up at lounge, alternate legs)
- Atlas Throws (12 – 6 left / 6 right)
- Plank Hold (60 Second)
- Scorpion Back/Leg Stretches (6 – 3 each side)
- Groiners (20 – hands on floor, left leg bent 90 deg., right leg back, jump right leg forward as left leg goes back, repeat – note: hands stay on the ground and in the same spot…they don’t move).
- Inch Worms(6)
- Stretch (3 Minute – whatever muscles you’ll be working out…legs or upper body)
*45 SECONDS BREAK
ROUND 1 (30 second break between moves):
- Squat Jump (30, light low jump…nothing crazy)
- Mary Katherine’s (25-35 – right leg forward bent 90 deg, Left leg extended back, explode up and switch legs, land, and jump again)
- Fast Feet Chair Jump (1 minute – in a semi-squated position run as fast as you can and jump every 5- 10 seconds)
- Slalom Jump Both Feet (1 minute – on the balls of your feet jump side to side, moving forward 6 jumps and back 6 jumps, as fast as you can)
*MINUTE BREAK
Round 2 (30 second break between moves):
- Warrior 3 Pose (15 reps per leg)
- Jack In The Box Knee Tucks (15 – 20 – squat and jump as high as possible bringing your knees to your chest every time)
- Plyo Push-ups to Sprint (1 minute – 3 Plyo Push-ups, 10 second sprint, repeat 6 times)
- Spartan/One Armed Cross Cling (15 reps per leg)
*MINUTE BREAK
ROUND 3 (30 second break between moves):
- One Legged Skater + Leg Raise + Kick (15 reps per leg)
- Chair Jump (20 – start in a half squat position with arms straight and up, as you explode up bring hands down, land in starting position and repeat)
- One Leg Slalom (30 second per leg)
- Frog Blurpee (12-20)
*MINUTE BREAK
ROUND 4 (30 second break between moves):
- One Legged Squat (15 reps per leg)
- 180 Spins (24 – two right, to left, repeat)
- X-Cross Hops (1 minute – with hips facing the same direction jump diagonal right and back for 10 seconds, then left and back, repeat)
- Squat + Wide Leg Jump (15-25)
*MINUTE BREAK
ROUND 5 (30 second break between moves):
- Two Leg Wall Leg Squat (1 minute)
- One-Leg-Straight-Leg-Dead Lift (15-25)
- Monster Tires (1 minute – hope diagonally forward off on foot to the other, land on one foot, hope to the other, then hope back to starting position, repeat)
- Sprint/Plyo/Jump (6 times – sprint for 10 seconds, drop down and do 3 Plyo Push-ups, get up and Jump 3 times, repeat)
COOL DOWN (5 minutes):
- Leg Kicks/Walk In Place (30-45 second)
- Huggers with Leg Kicks (30-45 seconds)
- Stretch Body Parts Worked Out (3-4 Minutes)
DAY 3 | Yoga
Coming Soon!
If you’ve do Yoga then have at it. If not, for now, go to your library (hopefully we all still now what I am referring to when I say library) and checkout a book about Yoga to learn some moves and what it’s all about…and start practicing!
DAY 4 | Arms Via Chest/Back
WARM UP (10 minutes):
- Arm Swing/Reach (10 – left hold, right hold, repeat)
- Lounge/Reach (10 – up straight/arms down, as lounge down arms up, repeat)
- Side Straight-Arm Stretch (10 – arms up and to left, hold, right, hold repeat)
- Step Back One Leg Lounge (10 – arms down at start and straight up at lounge, alternate legs)
- Atlas Throws (12 – 6 left / 6 right)
- Plank Hold (60 Second)
- Scorpion Back/Leg Stretches (6 – 3 each side)
- Inch Worms(4)
- Scapular Retraction (6-10)
- Stretch (3 Minute – whatever muscles you’ll be working out…legs or upper body)
- Wide Overhand Pull-ups (10-12)
- Push-ups (25-35)
REPEAT TWICE (15-20 minutes per round, 30 second breaks between sets):
Set ONE: *MAX OUT EVERY MOVE
- Reverse Grip Chin-up Holds (max, go all the way up, hold for a 2 count, then go down slowly until your forearm and arm are at 90 deg, hold position for a 2 count, then pull yourself up again, repeat)
- Diamond Push-ups
- Wide-Grip Overhand Pull-ups
Set TWO: *MAX OUT EVERY MOVE
- V-Pull-ups Holds (from a wide arm pull-up position, pull your chin up to your left hand and hold for 2 seconds, down, pull your chin up to your right hand hold for 2 seconds, repeat)
- Ground One Arm Tri-Externsions (lay on your left side, put your left hand on your right shoulder, place your right hand on the floor under your left armpit, using your right hand push up to extend your right arm as straight as possible while allowing yourself to bend at the waist…but don’t use your side abs to help you up – use the tricep…when maxed out switch to your right side and repeat with the left arm)
- Shoulder Press Push-up
Set THREE: *MAX OUT EVERY MOVE
- Gorilla Pull-ups
- Chair Dips
- Dive Bombers
Set FOUR: *MAX OUT EVERY MOVE
- L-Chin-ups (a chin-up but with your legs parallel to the ground so that your body is forming an “L”…your must engage your core and quads)
- Stacked Foot Diamond Push-ups
- Side Straight Arm Balance Push-ups (do a push-up, then twist your body to one side so that one arm is on the ground while the other is pointing to ceiling…on arm should me on the ground and one arm up towards the ceiling so that you are looking at the wall and your arms are making a “T”…hold, go back to a pushup position, do a push-up, twist to the other side, repeat)
- Lever Pulls (with a shoulder wide grip on the pull-up bar, pull yourself up, keeping your legs straight extend your arms back down while bringing your straight and engaged legs up so that your entire body is parallel to the ground, pull your body back up to the starting position while your legs swing back perpendicular to the ground, repeat…so when your arms are out your body is parallel to the ground and your arms are pulled in your body is perpendicular to the ground)
BONUS SET (after two rounds of 1-4): *MAX OUT EVERY MOVE
- Towel Pull-ups (place two towels around the pull-up bar, grip the towels and begin the pull-ups)
- Plyometric (Exploding) Push-ups (start in a regular pushup position, go down to the ground and explode up so that your hands and feet go into the air, land, and repeat – explode as hard as possible for maximum height)
COOL DOWN (5 minutes):
- Leg Kicks/Walk In Place (30-45 second)
- Huggers with Leg Kicks (30-45 seconds)
- Stretch Body Parts Worked Out (3-4 Minutes)
ABS (15 minutes):
- Scissor Twist (20)
- Upright Bike Crunch (20)
- CrossOver Cross-Leged Sit-ups (25)
- Fifer Scissors (25)
- Tornado Leg Raises (20, 10 in each directions)
- V-Up Roll Ups (25)
- Oblique Side-Roll Sit-ups (20)
- Phelon Twist (20)
- Straight Leg Scissor Clappers (30)
- Mason Twist (40)
DAY 5 | Run/Cardio
WARM UP (10 minutes):
- Arm Swing/Reach (10 – left hold, right hold, repeat)
- Lounge/Reach (10 – up straight/arms down, as lounge down arms up, repeat)
- Side Straight-Arm Stretch (10 – arms up and to left, hold, right, hold repeat)
- Step Back One Leg Lounge (10 – arms down at start and straight up at lounge, alternate legs)
- Atlas Throws (12 – 6 left / 6 right)
- Plank Hold (60 Second)
- Scorpion Back/Leg Stretches (6 – 3 each side)
- Groiners (20 – hands on floor, left leg bent 90 deg., right leg back, jump right leg forward as left leg goes back, repeat – note: hands stay on the ground and in the same spot…they don’t move).
- Inch Worms(6)
- Stretch (3 Minute – whatever muscles you’ll be working out…legs or upper body)
RUN 1 – 4 miles..WORK TOWARDS A 10-MINUTE/MILE PACE.
DAY 6 | Back + Plyo
WARM UP (10 minutes):
- Arm Swing/Reach (10 – left hold, right hold, repeat)
- Lounge/Reach (10 – up straight/arms down, as lounge down arms up, repeat)
- Side Straight-Arm Stretch (10 – arms up and to left, hold, right, hold repeat)
- Step Back One Leg Lounge (10 – arms down at start and straight up at lounge, alternate legs)
- Atlas Throws (12 – 6 left / 6 right)
- Plank Hold (60 Second)
- Scorpion Back/Leg Stretches (6 – 3 each side)
- Groiners (20 – hands on floor, left leg bent 90 deg., right leg back, jump right leg forward as left leg goes back, repeat – note: hands stay on the ground and in the same spot…they don’t move).
- Inch Worms(6)
- Stretch (3 Minute – whatever muscles you’ll be working out…legs or upper body)
REPEAT TWICE (15-20 minutes per round, 30 second breaks between moves):
*Pull-ups – 10-12 reps, Plyo – 20-30 reps
- Wide-Grip Wide Leg Overhand Pull-ups
- Squat + Jump
- Reverse Grip Chin-ups
- Frog Blurpees
- Crunch Hand-Facing Pull-ups
- 180 Jump Spins
- Wide-Legged Reverse Grip Chin-ups
- Chair Squat Jump
- V-Pull-ups
- Jack In The Box Knee Tucks
COOL DOWN (5 minutes):
- Leg Kicks/Walk In Place (30-45 second)
- Huggers with Leg Kicks (30-45 seconds)
- Stretch Body Parts Worked Out (3-4 Minutes)
ABS (15 minutes):
- Scissor Twist (20)
- Upright Bike Crunch (20)
- CrossOver Cross-Leged Sit-ups (25)
- Fifer Scissors (25)
- Tornado Leg Raises (20, 10 in each directions)
- V-Up Roll Ups (25)
- Oblique Side-Roll Sit-ups (20)
- Phelon Twist (20)
- Straight Leg Scissor Clappers (30)
- Mason Twist (40)
DAY 7 | 100% Rest…or stretch!
100% REST! IF YOU STUCK TO THE PROGRAM THIS WEEK YOU DESERVE IT!
THE MOVES
WARM-UPS
PUSH-UPS
PULL-UPS
PLYOMETRICS
ARMS
Samy R
Jan 24, 2013 -
After the first day of Plyo my legs feel like yesterdays workout consisted of heavy squats, dead lifts, and lunges but yet I did not use one weight. It was a fun and fast paced workout that leaves you feeling the results the very next day.
www.X-GAINS.com
Jan 24, 2013 -
Glad you enjoyed it…you just have to go 100% every time you do the workout and you’ll always feel it the next day.
X-GainsX-Gains | The $30 Total Body Transformation, PHASE 2
May 29, 2013 -
[…] If you remember from the Phase 1 post, ALL YOU NEED IS A $30 PULL-UP BAR. […]