A.K.A. – The Total-Body Pull-Up Routine, Phase 2

Its here! Phase 2 (of 3) of the first X-Gains Original Workout Program. This plan comes from my over 15 years of exercise experience + my recent total-body transformation via the P90X + P90X2 workout routines.

If you remember from the Phase 1 post, ALL YOU NEED IS A $30 PULL-UP BAR.

Again, just to recap, 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?

CHECKOUT THE PHASE ONE POST FOR A RECAP.

PHASE 2 of 3  (new move video samples coming soon)

4 Weeks | About 60 Minutes A Day + 20 Minute Abs  Routine (every other day)

Day 1 | Back + Biceps

DAY 1 | BACK + BICEPS

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):

SET ONE:

  • Chin-ups (10-15 reps)
  • Wide-Grip Pull-ups (10-15 reps)
  • Reverse-Hand Push-ups (max reps, normal push-up position but with your hands turned 180 deg)
  • Turned Out Side-to-Side Wide Push-ups (max reps, with hands turned out 90 deg do a push-up towards your right hand, come back to center-starting position, do a push-up towards the left hand, then return to starting position and repeat)

SET TWO:

  • Close-Hand Towel Pull-ups (10-15 reps)
  • 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)
  • Sand-Box Iso Bicep Curls (10 reps, start with your arms by your sides as if about to curl a straight bar, then, with your hands opened and your fingers out-stretched, pretend like you are lifting your hands through sand making sure to flex every muscle in your arms…especially your biceps…as you continue to lift your hands through the sand and once you reach the top do the same as you reverse directions to the starting positions…one full cycle is a rep)
  • Circle Chaturangas (max reps, starting in a chaturanga position, move both hands out about a hands width, then start going in circles while maintaining the same distance from the ground…i.e. you should not be moving vertically at all but moving in circles horizontally)

SET THREE:

  • Wide-arm Circle Pull-ups (5 reps clockwise, 5 reps counter clockwise)
  • Pull-ups (10-15 reps,)
  • Upward Dog Slo-Mo Push-ups (10-15 reps, starting in upward dog, lower yourself, SLOWLY, back down to the floor as if going into downward dog but stop when your elbows are at 90 degrees, then return, SLOWLY, to the starting upward dog position)
  • Decline 1/2 Reversed-Hand Push-ups (10-15 reps, with your legs on a chair get into a decline push-up position, rotate your hands 180 deg…or as much as possible….and lower yourself half way down, hold for a second, and then return to the starting position…your hands should remain in the “reverse” position for the duration of the set)

SET FOUR:

  • Close-grip Chin-ups (10-15 reps)
  • Close-grip Pull-ups (10-15 reps)
  • Inchworm Push-ups (10 reps, with straight legs bend at the waist towards the ground, walk your hands out until about halfway down, stop and do a push-up at that position, then continue to walk your hands out until you’re in a regular push-up position, do a push-up, then start walking your hands back to your feet, stop halfway up and do a push-up, then continue walking your hands towards your feet until at the starting location – that is one rep…note that your feet never move from the starting position)
  • Spider-Man Circle Push-ups (10 reps, start in a wide hands and wide feet push-up position, go down into the bottom of the push-up, slowly go in a circle clockwise 5 times, then counter clockwise 5 times…go as slow as you can while staying in the low push-up position)

 

ROUND TWO (15-20 minutes, 30 second breaks between chest and back moves):

*Repeat Sets 1 – 4 but MAX out on every move

 

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

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 | Chest + Shoulders + Triceps

DAY 3 | CHEST + SHOULDERS + TRICEPS

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)

 

ROUND ONE (15-20 minutes, 30 second breaks between sets):

SET ONE:

  • Prison Push-ups (12-20 reps, start standing up, jump/drop down into a push-up position, do a push-up, jump your feet back up to your hands and return to starting position, repeat)
  • Circle-180 Inchworms (8-12 reps, start standing up, bend at the waist and walk your hands out to a 9 o’clock push-up position, while in the push-up position move your hands to 12 o’clock, walk your hands back up to your feet, then walk your hands back out to the 12 o’clock push-up position and crawl to 3 o’clock, walk your hands back up to your feet, then repeat back to 3, 12, then 9 o’clock…from 9 o’clock to 3 o’clock is one rep and note that your feet are not moving, but are used as pivots, while moving your hands to the different positions)
  • Ground One Arm Tri-Extensions (15-20 reps, 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)
  • Wide-Hand Push-ups (20-30 reps)

SET TWO:

  • Dive Bombers (10-15 reps)
  • Diamond Push-ups (20-30 reps)
  • Side-To-Side Fly Push-ups(12-15 reps)

SET THREE:

  • Chaturanga Plank Push-up (10-15 reps, starting in a close-hand push-up position and hold the position for a 2 count, drop down to the chaturanga…elbows by your side and bent at 90 deg…hold chaturanga for a 2 count, then drop back to your forearms and hold plank for a 2 count, then back to chaturanga, hold chaturanga for a 2 count, then do a push-up…repeat)
  • Chair Dips (15-30 reps)
  • Decline Push-ups (20-30 reps)

SET FOUR:

  • Sphinx Push-up (10-15 reps, starting in a close-hand push-up position hold the position for a 2 count, drop down to a plank position and hold for a 2 count, then straight back to the starting push-up position…repeat)
  • Wide-Arm Circle Iso (12-15 reps, starting in a wide-hand push-up position, go down to the bottom push-up position and, while holding that low push-up position, start moving in a circle pivoting on your toes…repeat 3 time clockwise and then 3 times counter clockwise for 12-15 reps)
  • Shoulder Press Push-ups (10-15 reps)

 

ROUND TWO (15-20 minutes, 30 second breaks between sets):

*Repeat Sets 1 – 4 but MAX out on every move

 

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 4 | Run/Cardio

DAY 4 | 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 5 | Yoga

DAY 5 | 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 6 | Back + Plyo

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

DAY 7100% Rest…or stretch!


100% REST! IF YOU STUCK TO THE PROGRAM THIS WEEK YOU DESERVE IT!

THE MOVES

WARM-UPS

Atlas Throw
Atlas Throw
Groiners
Groiners
Inchworm
Inchworm
Plank
Plank
Step Back Lounge
Step Back Lounge
Squat Reach
Squat Reach

PUSH-UPS

Decline
Decline
Diamond
Diamond
Dive Bombers
Dive Bombers
Military
Military
Plyo
Plyo
Side Arm Balance
Side Arm Balance
Side to Side Fly
Side to Side Fly
Spider Man Crawl
Spider Man Crawl
Stacked Foot Diamon
Stacked Foot Diamon

PULL-UPS

Pull Up Bar 101
Pull Up Bar 101
Close Grip
Close Grip
Corn On The Cob
Corn On The Cob
Crunch Narrow Grip
Crunch Narrow Grip
L Chin-Up
L Chin-Up
Lever Pulls
Lever Pulls
Gorilla
Gorilla
Pull/Chins
Pull/Chins
Wide-Grip Overhand
Wide-Grip Overhand
Wide-Hand Wide-Leg
Wide-Hand Wide-Leg
Reverse-Grip Chin-Up
Reverse-Grip Chin-Up
Reverse-Grip Chin-Up Hold
Reverse-Grip Chin-Up Hold
V Pull-Up
V Pull-Up
Vaulter
Vaulter

PLYOMETRICS

180 Spins
180 Spins
1-Leg Skater + Kick
1-Leg Skater + Kick
1-Leg Deadlift
1-Leg Deadlift
1-Leg Slalom
1-Leg Slalom
1 Leg Squat
1 Leg Squat
Chair Squat Jump
Chair Squat Jump
Fast Feet Chair + Jump
Fast Feet Chair + Jump
Frog Blurpee
Frog Blurpee
Jack In The Box Knee Tucks
Jack In The Box Knee Tucks
Mary Katherines
Mary Katherines
Slalom Jump
Slalom Jump
Spartan Cling
Spartan Cling
Squat Wide-Leg Jump
Squat Wide-Leg Jump
Warrior 3 Pose
Warrior 3 Pose
X Cross Hops
X Cross Hops

ARMS

1-Arm Tri Ext
1-Arm Tri Ext
Rev. Chin Up Hold
Rev. Chin Up Hold
Shoulder Press
Shoulder Press