Retest your max reps or hold time for key moves. Part 5: Avoiding Common Mistakes ❌ Mistake: Only doing high reps of easy moves. ✅ Fix: Apply progressive overload (harder variations).
| Day | Focus | Exercises (5 sets of 3–5 reps, 2–3 min rest) | |------|----------------|------------------------------------| | Tue | Vertical | Weighted pull-ups, Handstand push-ups (against wall), L-sit (max hold) | | Thu | Horizontal | Ring dips, Wide push-ups (feet elevated), Tuck front lever rows | | Sat | Legs + Core | Pistol squats (3–5/leg), Nordic curls (3–5), Dragon flags (3–5) |
| Date | Exercise | Set 1 | Set 2 | Set 3 | Difficulty (1–10) | Notes | |------|----------|-------|-------|-------|-------------------|-------| | 6/1 | Pull-ups | 8 | 7 | 6 | 8 | Last rep slow |
Add 1–2 reps per set weekly. When you hit the top of the rep range, increase difficulty (e.g., add a weight vest or elevate feet). Program B: Best for Pure Strength (Low reps, high intensity) Ideal for: Mastering advanced moves (pull-ups, muscle-ups, handstand push-ups)
❌ Skipping legs. ✅ Fix: Include squats, lunges, and glute bridges.
❌ No pulling exercises. ✅ Fix: Balance push (push-ups, dips) with pull (rows, pull-ups).
Once you complete 5×5 cleanly, increase weight (for pull-ups/dips) or move to a harder variation (e.g., archer pull-ups). Program C: Best for Endurance & Fat Loss (High reps, short rests) Ideal for: Circuit training, conditioning, weight loss
