Developing Your Chin Up To 10+ Reps (Intermediate)

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Developing Your Chin Up To 10+ Reps (Intermediate)

Developing Your Chin Up To 10+ Reps (Intermediate)

This training program is a progression from The First Ever Chin Up Training Program.

 

If you can do 2-3 chin ups unassisted and want to get to over 10, this program is a perfect for you. The majority of the exercises are bodyweight focused and require minimal equipment. For best results, this workout should be performed for a minimum of 8 weeks straight.

 

Before you complete the session, you need to test your max reps on the following exercises

  • Press Ups
  • Bodyweight Squat
  • Inverted Row
  • Prisoner Lunge

Equipment Needed

  • Bench
  • Rings or TRX
  • Resistance bands (red, blue)
  • Dumbbells or Kettlebells.
  • Barbell and weight plates.
  • Lying Hamstring curl machine.

Round 1

A1- Chin-Up – Max Reps
A2- Hang Straight Leg Raise – Max Reps
A3- Hang Knee Raise – Max Reps

  • 3-5 rounds
  • Rest is 2-3 minutes
  • An important part of this session is to avoid going to complete failure on the chin-ups. Always leave 1-2 reps on the bar and keep building quality technique.

Round 2

B1- Single Arm Inverted Row – 3-5 sets x 6 reps

B2- Gym Ring Press Ups 30-degree angle – 3-5 sets x Max reps

  • Rest 60s

C1- Goblet Squat (12kg/24kg Kettlebell) – 3-5 sets x 6 reps with 3 second pause in bottom

C2- Front Rack Reverse Lunge – 3-5 sets x 12 reps

C3- Lying hamstring curls – 3-5  sets x 6 reps

C4- Glute bridges – 3-5  sets x 6 reps

  • Rest 60s

Core

Perform as many rounds of these as possible within 5 minutes.

  • Mountain Climbers x12
  • Plank Walk Out and hold for 6 breaths (walk in the plank stance for 6 seconds)
  • Straight Arm Plank Hold for 6 breaths
  • Sit Up x12