Your First Ever Chin Up Training Plan (Beginner)

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Your First Ever Chin Up Training Plan (Beginner)

Your First Ever Chin Up Training Plan (Beginner)

This training program has been designed for individuals looking to accomplish their first chin up. 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)
  • Skipping Rope

Round 1

A1- Hanging Knee Raise- Max Reps

A2- Press Up- 50% test score

A3- Bodyweight Squat – 50% test score

A4- Straight Arm Plank Shoulder Taps – Match Reps from A2 (Left and Right Tap is 1 rep)

A5- Skipping (single under) for 20 reps

  • Complete as many rounds as you can in 10 minutes.
  • As you get fitter increase round time to 12,15, 18 and 20 minutes.

Round 2

B1- Inverted Row 30 degree- 50% test score

B2- Wide Arm Press Ups Hands Elevated on Bench – Max Reps

B3- Reverse Prisoner Lunge- use 50% squat score for left and right leg

B4- Ring Support with toes touching floor- Max Hold

B5- Single Under Skipping for 20 reps

  • Complete as many rounds as you can in 10 minutes.
  • As you get fitter increase round time to 12,15, 18 and 20 minutes.

Round 3

C1- Banded Bicep Curls- 30s

C2- Banded Tricep Pushdowns- 30s

  • x3-5 Rounds back to back with minimal rest.

D1- Squat Thrust- 30s

D2- Hollow Body Hold- 15s

D3– Arch Hold- 15s

  • x3-5 rounds back to back with minimal rest