The Pull Up - Push Up Challenge

Body Weight Edition

WELCOME!
Pull ups and push ups are the ultimate body weight movements.
This module to the pull up and push up program will guide you to increasing the quantity
and quality of pull ups and push ups you can do without ANY equipment whatsoever.
Youll need a regular pull up bar and a lower pull up bar. This can be a horizontal bar in a
door or in a playground and a stability ball.
Youll find twelve complete body weight workouts to follow. Take a day of rest in between
each workout, or add a HIIT style workout on your day off. My suggestion is to repeat this
program twice for over six weeks of programming.
*If you want some excellent ideas for HIIT for after your workout or for your day of rest. You
should check out my good friend, Mike Whitfields Workout Finishers. You can find them
here.
As always, form is important. View the exercise library and videos and check body position
for each movement. You can sustain significant overuse injuries by not listening to your
body, so take care. Know what is good and bad pain.
Your grip Although the tendency is to hold on for dear life whenever youre doing a pull
up or variation there of, dont. Try to keep a loose grip to avoid elbow pain that can result.
Your shoulders The shoulder is a delicate joint that can easily get stressed and inflamed. If
you feel pain in the joint, ice and rest an extra day. Double check your form and ensure that
youre not compromising the integrity of the joint by doing your movements with an
extended range of motion.
Always listen to your body and seek expert advice should you have an ache or a pain that
doesnt go away in a few days. The issue with bodyweight training is that many people think
that because the movement isnt loaded with additional weight, that you can continue to
push through pain. Not so, your body weight is a significant load especially when you use
the pre-fatigue techniques we will use in this program.
Train safe and smart. Lets get started.

D i s c l a i m e r:
See y o u r p h y s i c ia n b e f o r e start i n g a n y e xe r c ise o r n u t r i t i o n p r o g r a m. P r i o r t o start i n g, y o u sh o u l d
d is c uss a l l n u t r i t i o n a l c h a n g es w i t h y o u r p h y s i c ia n o r a re g istere d d i e t i c i a n. I f y o u are ta k i n g a n y
m e d i c at i o ns, y o u m u s t ta l k t o y o u r p h y s i c i a n b e f o r e start i n g a n y e x e r c ise p r o g r a m. I f y o u e x p e r ie n ce
a n y l i g h t h ea de d n ess, d i z z i n ess, o r sh o r t ness o f b r eat h w h i l e e x e r c is i n g, st o p a n d c o ns u l t a p h y s i c i a n.
T h ese re c o m m e n d at i o ns are n o t m e d i c a l g u i d e l i n es. T h i s b o o k is f o r e d u cat i o n a l p u r p oses o n l y. Y o u
m u s t c o ns u l t y o u r p h y s i c i a n p r i o r t o start i n g t h is p r o g ra m o r i f y o u h a v e a n y m e d i ca l c o n d i t i o n o r
i n j u r y t hat c o n t ra i n d i cates p h y s i ca l act i v i t y. T h i s p r o g ra m is d es i g n e d f o r h ea l t h y i n d i v i d u a ls 1 8 y e a rs
a n d o l d e r o n l y.
A l l f o r m s o f e x e r c ise p ose so m e i n h e re n t r is ks. I t is a d v isa b le t hat rea de rs t o ta k e f u l l res p o ns i b i l i t y
f o r t he i r sa fet y a n d k n o w t he i r l i m i ts. T h e e x e r c ises a n d d i e ta r y p r o g r a m s i n t h is b o o k are n o t
i n te n de d as a su bst i t u te f o r a n y e x e r c ise r o u t i n e o r t reat m e n t o r d i e ta r y re g i m e n t hat m a y h a v e b ee n
p r esc r i b e d b y y o u r p h y s i c ia n.
D o n t p e r f o r m a n y e x e r c ise u n l ess y o u h a v e b ee n sh o w n t he p r o p e r te c h n i q u e b y a ce rt i f i e d p e rs o na l
t ra i n er. D o n t p e r f o r m a n y e x e r c ise w i t h o u t p r o p e r i nst r u c t i o n. A l w a y s d o a w a r m-u p p r i o r t o y o u r
w o r k o u t sessi o n a n d e n d w i t h a stret c h i n g c o o l d o w n seg m e n t.

Sa f et y F i rst
Y o u w i l l o n l y g et p os i t i v e res u l ts f r o m t h is p r o g ra m i f y o u are p e r f o r m i n g t he e xe r c ises c o r r e ct l y.
H e r e are a f e w t i ps f o r y o u t o m a x i m i z e y o u r res u l ts:
1. C h e c k w i t h y o u r d o c t o r b e f o r e start i n g a n y n e w e x e r c ise o r d i e t p r o g r a m.
2. I t m a y b e n e cessar y t o c o ns u l t a t ra i n e r i f y o u are u ns u re o f h o w t o d o a n y o f t he e xe r c ises.
D o N O T d o e x e r c ises t hat y o u d o n t u n d e rsta n d h o w t o d o.
3. I f so m e t h i n g h u r ts d o n o t d o i t. Y o u m u s t u n d e rsta n d t he d i f f e re n ce b et w ee n m u s c le f a t i g u e
a n d i n j u r y. A l w a y s er r o r o n t he si de o f ca u t i o n i f y o u f ee l p a i n.
4. T h i s p r o g ra m h as t he p o te n t i a l t o b e use d w i t h t h ose n e w t o f i t n ess as w e l l as t h ose t hat are
v e r y f i t. Sta rt o f f c o nse r v at i v e l y a n d i n c r ease i n te ns i t y as y o u g o.
5. W e ca n d o i t a l l ; h o w e v er, w e m a y n ee d a n e x t ra d a y o f rest b et w e e n w o r k o u ts so f ee l f r ee
t o ta k e a d a y o f act i v e rest b et w ee n w o r k o u ts i f y o u are nt u p t o t he w o r k o u t. A c t i v e rest is a n
act i v i t y t hat is l o w i n te ns i t y ca l o r i e b u r n i n g i n n a t u re su c h as w a l k i n g.
6. U s e p r o p e r e xe r c ise f o r m a n d t ra i n c o nser v a t i v e l y i n a l l w o r k o u ts.
7. A l w a y s start w i t h t he easier a l ter nat i v e e x e r c ises i f a p p r o p r i a te, e ve n i f y o u h a v e e x e r c ise d i n
t he p ast. T h e n e w e xe r c ises, a n d n e w st y l e o f m o v e m e n ts w i l l ca use m u s c l e so re n ess e v e n
f r o m w o r k o u ts y o u t h i n k "l o o k eas y".
8. D o N O T d o i n te r v a l t ra i n i n g m o r e t ha n 4 t i m es p e r w e e k.
9. D o N O T t he s k i p a w a r m-u p, as w e l l, ta k e a f e w m i n u t es t o c o o l t he b o d y d o w n.
10. I f y o u h a v e a n i n j u r y, g e t m e d i c a l atte n t i o n t o re ha b i l i tate y o u r i n j u r y b e f o re start i n g a n
e xe r c ise p r o g r a m.

Workout 1
1-Today you will ATTEMPT one pull up to see how close you are to completing it. Can you
move your body at all from the full hanging position? This is your benchmark test. Make a
note of this.
2- Stick ups
10 reps
No rest
3- Assisted pull ups with controlled descent
10 reps
Rest 30 seconds
Repeat (2 sets total)
4- Hanging leg raise
10 reps
Rest 30 seconds
Repeat (2 sets total)
5- Inverted row
10 reps
Rest 15 seconds
Repeat 2 more times (3 sets total)
6 - Push ups to 30 sec plank hold
10 reps
Rest 30 seconds
Repeat 2 more times (3 sets total)
8- Incline push up
10 reps
Rest 30 seconds
Repeat (2 sets total)
9- Dips
10 reps
Rest 30 seconds
Repeat (2 sets total)
10a- Squats
20 reps
No rest

10b Pulsing squats

30 seconds
30 seconds rest
Repeat both exercises for a total of 3 sets
11 Reverse single leg hip lift
20 reps one leg
Rest 10 seconds
20 reps other leg
Repeat 2 more times (3 sets total)
12 -Spider crawls
10 reps per leg
Rest 30 seconds
Repeat 2 more times (3 sets total)
Static Stretching for 3-5 minutes

Workout 2
1-Stick ups
10 reps
No rest
2- Inverted row
10 reps
Rest 15 seconds
Repeat twice (for a total of 3 sets)
3- Jump pull ups with controlled descent
10 reps
Rest 30 seconds
Repeat (total of 2 sets)
4-Superman holds
Hold 30 seconds
Rest 15 seconds
Repeat (total of 2 sets)
5- Hanging leg raises
10 reps
Rest 30 seconds
Repeat (2 sets total)

6a- Regular push up

30 seconds
no rest
6b- Incline push up
30 seconds
no rest
6c Plank hold 30 seconds
Repeat twice (total of 3 sets)
7- Get ups
As many as possible with good form
Rest 30 seconds
Repeat (2 sets total)
8 -Stability ball plank
As long as possible with good form
Rest 30 seconds
Repeat (2 sets total)
9a Squat jump
30 seconds
No rest
9b Bench step up
30 seconds
No rest
Repeat 2 more times (3 sets total)
10- Stability ball hamstring curls
30 seconds
Rest 10 seconds
Repeat 2 more times (3 sets total)
11a-Spider crawl
10 reps/leg
No rest
11b- Mountain climber
10 reps/leg
Rest 15 seconds
Repeat 2 more times (3 sets total)
Static Stretching for 3-5 minutes

Workout 3
1-Stick ups
10 reps
No rest
2-Scapular retraction
Hang from a bar and try to squeeze the shoulder blades together, down and back. See
if you can initiate any movement. (You need to connect the brain to your back
muscles to get them to work for you!)
Do as many Reps as possible
Rest for 30 seconds
3a-Assisted pull ups with controlled descent - 10 reps
No rest
3b- Inverted Row 10 reps
Rest for 30 seconds
Repeat 2 more times (total of 3 sets)
4-Hanging leg raises
10 reps
Rest 30 seconds
Repeat (total of 2 sets)
5- Burpee (with push up)
10 reps
Rest 30 seconds
Repeat (total of 2 sets)
6a-Push ups 30 seconds
No rest
7b- Plank Hold 30 second hold
Rest 30 seconds
Repeat both exercise 2 more times (3 Sets Total)
8- Dip
30 seconds
Rest 15 seconds
Repeat (total of 2 sets)
9a- Pulsing squat
30 seconds
No rest
9b Box Jump

 10 reps
Rest 15 seconds
Repeat (total of 3 sets)
10a-Spider crawl 10 reps per leg
No rest
10b-Reverse Hip Lift 10 reps per leg
30 rest
Repeat Both exercises 2 more time (3 sets total)
Static Stretching for 3-5 min

Workout 4
1-Today you will ATTEMPT one pull up to see how close you are to completing it. Can you
move your body at all from the full hanging position? This is your second benchmark test.
Make a note of this.
2-Stick ups
10 reps
No rest
3a-Jump pull ups with controlled descent 10 reps
No rest
3b-Inverted Row 10 reps
15 second rest
Repeat (3 sets total)
4-a Incline push up
30 seconds
No rest
4b- Inverted row
30 seconds
Rest 15 seconds
Repeat (3 sets total)
5a-Jump pull up 1 rep
No rest
5b- Hanging Leg Raises 5 reps
Rest 10 seconds
Repeat (5 sets total)

6a- Bulgarian split squat

10 reps (one leg)
No rest
6b- Sprinter Start skip hop (same leg)
30 seconds
Rest 30 seconds
Repeat on other leg
Repeat for a total of 3 sets for each leg
7-Stability Ball plank
Hold to failure (hold as long as possible)
Rest 30 seconds
Repeat (2 sets total)
Static Stretching for 3-5 min

Workout 5
1-Stick ups
10 reps
No rest
2a-Push ups
30 seconds
No rest
2b- Assisted pull ups with controlled descent
10 reps
Rest 30 seconds
Repeat (total of 3 sets)
3a-Burpees with push up- 10 reps
No rest
3b- Inverted row 10 reps
Rest for 30 seconds
Repeat (3 sets total)
4-Alternate hanging leg raises bring knees to opposite elbow
10 reps
Rest 30 seconds
repeat
5a-Bodyweight squat 30 seconds
No rest
5b Squat jump 10 reps

 Rest 30 seconds
Repeat (3 sets total)
6a-Alternate reverse lunge -30 seconds
No rest
6a- Box jump 30 seconds
Rest 30 seconds
Repeat (3 sets total)
7a - Spider crawls 10 per leg
No rest
7b -Plank Hold 30+ seconds
Rest for 15 seconds
Repeat (3 sets total)
8a-Bicycle crunch
20 reps/leg
No rest
8b- Mountain climber
10 reps/leg
Rest 15 seconds
Repeat 2 more times (3 sets total)
Static Stretching for 3-5 min

Workout 6
1-Stick ups
10 stickups
No rest

2-Scapular retraction
Hang from a bar and try to squeeze the shoulder blades together, down and back. See
if you can initiate any movement. (You need to connect the brain to your back
muscles to get them to work for you!)
Try as many as you can
Rest for 30 seconds
3a- Hanging leg raise
10 reps
No rest
3b-Assisted pull up with 4 count decent

 Work up to10 reps

Rest 30 seconds
Repeat (total of 3 sets)
4a-Push ups 30 seconds
No rest
4b- Plank Hold 30 second hold
Rest 30 seconds
Repeat both exercise 2 more times (3 Sets Total)
5-Bodyweight Speed Squats
20 seconds
Rest 10 seconds
Repeat 5 more times (6 Sets total)
6-Stability ball hamstring curls
30 seconds
Rest 15 seconds
Repeat 2 more times (3 sets total)
7-Reverse Hip Lift 10 reps per leg
15 seconds rest
Repeat 2 more time (3 sets total)
8a -Side plank hold for 30 seconds each side
No rest
8b- Spider Crawl 10 reps each leg
Rest for 30 seconds
Repeat both exercises
9-Stability ball roll out
10 reps
Rest 30 seconds
Repeat (2 sets total)
Static Stretching for 3-5 min

Workout 7
1-Today you will ATTEMPT one pull up to see how close you are to completing it. Can you
move your body at all from the full hanging position? This is your third benchmark test.
Make a note of this.
2-Stick ups
10 reps
No rest

3-Assisted weighted pull ups with controlled descent (if you can handle it, add 5 lbs to
your own body weight, if not, just do body weight)
10 reps
Rest 30 seconds
Repeat
4-Inverted row
30 seconds
Rest 15 seconds
Repeat (total of 3 sets)
5-Reverse bodyweight flies
(Do these the same as the reverse fly (DB rear delt fly), use no DBs, and concentrate on
squeezing the shoulder blades together)
30 seconds
Rest 10 seconds
Repeat (total of 2 sets)
7-Hanging leg raises
10 reps
Rest 30 seconds
Repeat (2 sets total)
10-Push ups
Reps to failure (how many can you do?)
Rest for 1 minute
Repeat (total of 2 sets)
11-Stability ball plank
Hold to failure
Rest 30 seconds

12-Sprinter start skip hop

30 seconds per leg
Rest 30 seconds
Repeat 2 more times (3 sets total)
13a Reverse hip lift- 10 reps each leg
No rest
13b-Stability ball hamstring curl- 10 reps
Rest for 30 seconds
Repeat 2 more times (3 sets total)
Static Stretching for 3-5 min

Workout 8
1.Stick ups
10 reps
No rest
2-Scapular retraction Hang from a bar and try to squeeze the shoulder blades together,
down and back. See if you can initiate any movement. (You need to connect the brain to
your back muscles to get them to work for you!)
Do as many reps as possible
Rest for 30 seconds
3a-Assisted pull ups with controlled descent 10 reps
No rest
3b-Decline push up- 10 reps
Rest for 30 seconds
Repeat both exercises 2 more times (2 sets total)
4-Inverted row
30 seconds
Rest 30 seconds
Repeat (2 sets total)
5-Hanging leg raises
10 reps
Rest 30 seconds
Repeat (2 sets total)
6a-Push ups 10 reps

 No rest
6b- Plank Hold 30 second hold
Rest 30 seconds
Repeat both exercise 2 more times (3 Sets Total)
7a-Bench step up
10 reps per leg
No rest
7b-Pulsing squat
20 reps
Rest 30 seconds
Repeat (total of 3 sets)
8a-Reverse hip lift 10 reps each leg
No rest
8b- Plank Hold 30+ second hold
30 second rest
Repeat both exercises 2 times (3 sets total)
Static Stretching for 3-5 min

Workout 9
1-Stick ups
10 reps
No rest
2a-Jump pull ups with controlled descent 10 reps
No rest
2b- Inverted row 10 reps
30 second rest
Repeat 2 more times (3 sets total)
3a-Incline push up
30 seconds
No rest
3b- Squat jump
10 reps
Rest 30 seconds
Repeat (total of 3 sets)

5a-Burpees (with push up)

10 reps
No rest
5b-Reverse lunge
10 reps per leg
Rest 30 seconds
Repeat (2 sets total)
6a Stability ball hamstring curl
10 reps
No rest
6b Stability ball reverse hip lift hold (both feet on the ball)
30 seconds
Rest 30 seconds
Repeat (total of 2 sets)
7a Side plank 30 seconds
No rest
Repeat opposite side
7b Push up 10 reps
30 second rest
Repeat (total of 2 sets)
8- Stability ball plank
Hold to failure
Static Stretching for 3-5 min

Workout 10
1-Stick ups
10 reps
No rest
2a-Assisted pull ups with controlled descent
10 reps
No Rest
2b- Inverted overhand row
1 rep
No Rest
Assisted pull ups with controlled descent
9 reps
No Rest
Inverted overhand row
2 reps
No Rest
Continue to count down/count up
*Count the assisted pull ups down from 10 to one, and at the same time, count the inverted
rows up from 1-10
3-Hanging leg raises bring knees to opposite elbow
10 reps
Rest 30 seconds
Repeat (2 sets total)
4-Push up
Go to failure
30 second rest
Repeat (2 sets total)
5a-Burpee 10 reps
No rest
5b- Plank hold 30 seconds
30 second rest
Repeat (total of 2 sets)

6a-Burpees
30 seconds
No rest
6b-Aternate reverse lunge
30 seconds
Rest 30 seconds
Repeat (total of 2 sets)
7a Stability ball roll out
10 reps
No rest
7b-Spider crawls
10 reps each leg
Rest 30 seconds
Repeat (2 sets total)
Static Stretching for 3-5 min

Workout 11

1 - Today you will ATTEMPT one pull up to see how close you are to completing it. Can you
move your body at all from the full hanging position? This is your fourth benchmark test.
Make a note of this.
2-Stick ups
10 reps
No rest
3-Assisted weighted pull ups with controlled descent (try adding 5 lbs to your own
body weight, if not, just do body weight)
Work up 10 reps (or as many as you can do)
Rest 30 seconds to 1 minute
Repeat (3 sets total)
4a-Inverted overhand rows
30 seconds
No rest
4b- Reverse bodyweight flies
(Do these the same as the DB reverse flies, use no DBs, concentrate on squeezing the
shoulder blades together)
30 seconds
Rest 30 seconds

 Repeat (2 sets total)

5-Hanging leg raises
10 reps
Rest 30 seconds
Repeat
6a-Squats
30 seconds
No rest
6b- Wall sit
30 seconds
No rest
6c-Push ups
30 seconds
Rest 30 seconds
Repeat (total of 3 sets)
7-Stability ball plank
30+ second hold
Rest 30 seconds
Repeat (total of 2 sets)
8a-Spider crawl 10 reps each leg
No rest
8b Mountain Climbers 10 reps each leg
30 second rest
Repeat both exercises 2 more times (3 sets total)
Static Stretching for 3-5 min

Workout 12
1-Stick ups
10 reps
No rest
2 -Scapular retraction hang from a bar and try to squeeze the shoulder blades together,
down and back. See if you can initiate any movement. (You need to connect the brain to
your back muscles to get them to work for you!)
Try as many reps as possible
30 second rest

3a-Assisted weighted pull up with 4 count decent (if you can handle adding 5 lbs to your
own body weight, do so, if not, just do body weight)
10 reps
30 second rest
3b-Inverted row
10 reps
Rest 30 seconds
Repeat both exercises 2 more times (3 sets total)
4a-Push ups 15 reps
No rest
4b- Plank Hold 30+ second hold
Rest 30 seconds
Repeat both exercise 2 more times (3 Sets Total)
5a- Squats 30 seconds
No rest
5b-Stability ball hamstring curls
30 seconds
5c- Sprinter start skip hop
30 seconds per leg
Rest 1 min
Repeat 2 more times (3 sets total)
11-Stability ball rollout
10 reps
Rest 30 seconds
Repeat 2 more times (3 sets total)
Static Stretching for 3-5 min

Test Day
Make sure that youre well rested. You dont want to be sore from your previous workout.
Warm up with the usual dynamic stretches that youve done for the previous twelve
workouts.
Do a five stick ups and five scapular retraction reps.
Rest 30 seconds.
Go to your pull up bar, imagine how youll pull yourself all the way up. Think about what
muscles youll be recruiting, do the rep in your mind before you ever grab onto the bar.
Now get your grip on the bar. Engage the muscles of your back and start the movement,
watch how you pull your body up to the bar.
Can you do more than one? You may surprise yourself now that you can engage the strong
muscles of your back.
Id love to hear about your progress! Please keep me posted on your progress and let me
celebrate with you.
Youll find a ton of great content, support and encouragement on my blog:
www.ChallengeWorkouts.com/blog Please join me and the Challenge Workouts community
there!