Basic
BASIC
WORKOUTS
INSTRUCTIONS
1. Determine your 1 Set Max and create a personalized workout - see “Customize Your Workout” below 2. Review the Checklist before each workout for proper form and breathing 3. Follow the schedule to Get Ripped!
The Pullup Perfected
Traditional pullups can be intimidating. That’s why we created the Perfect Pullup. With its unique adjustable Swing Arm, now anyone can do a pullup and benefit from the great upper body and core exercise. The Perfect Pullup adjusts to your fitness level: Standing Row [beginner], Australian Pullup [intermediate], and Regular Pullup [advanced]. You will surprise yourself by how quickly you progress. Workout Routine You’ll perform US Navy SEAL style workouts using the Perfect Pullup, so get fired up! Start with Regular Pullups. Look up your Max on the Routine Chart. If you have a Max of 5 your workout is [5, 3, 2] Regular Pullups, [8, 5, 2] Australian pullups and [10, 6, 4] Standing Row Pullups. This means you perform 5 Regular Pullups, then rest, perform 3, rest, and finish with 2. At your own pace throughout the day, complete the Australian and Standing Row pullups.
Customize Your Workout
Create a customized workout using the Workout Chart below. Start with a simple test - using your Perfect Pullup, perform as many Regular Pullups as you can (using good form) without stopping. This is called a 1 Set Max. Find the number closest to your 1 Set Max on the left column of the ROUTINE grid at the bottom of the page. If your max is 5 for example, use the 5 row for your custom workout. If it’s 12, be honest and go up or down depending on how well you stayed in good form doing your Max.
Workout Chart
Day 1 Test Your Set Max 1 Australian 1 Standing Row Day 2 OFF DAY Day 3 1 Regular Pullup 1 Australian 1 Standing Row Day 4 OFF DAY Day 5 1 Regular Pullup 1 Australian 1 Standing Row Day 6 OFF DAY Day 7 1 Regular Pullup 1 Australian 1 Standing Row
Day 8 OFF DAY
Day 9 1 Regular Pullup 1 Australian 2
WORKOUTS
INSTRUCTIONS
1. Determine your 1 Set Max and create a personalized workout - see “Customize Your Workout” below 2. Review the Checklist before each workout for proper form and breathing 3. Follow the schedule to Get Ripped!
The Pullup Perfected
Traditional pullups can be intimidating. That’s why we created the Perfect Pullup. With its unique adjustable Swing Arm, now anyone can do a pullup and benefit from the great upper body and core exercise. The Perfect Pullup adjusts to your fitness level: Standing Row [beginner], Australian Pullup [intermediate], and Regular Pullup [advanced]. You will surprise yourself by how quickly you progress. Workout Routine You’ll perform US Navy SEAL style workouts using the Perfect Pullup, so get fired up! Start with Regular Pullups. Look up your Max on the Routine Chart. If you have a Max of 5 your workout is [5, 3, 2] Regular Pullups, [8, 5, 2] Australian pullups and [10, 6, 4] Standing Row Pullups. This means you perform 5 Regular Pullups, then rest, perform 3, rest, and finish with 2. At your own pace throughout the day, complete the Australian and Standing Row pullups.
Customize Your Workout
Create a customized workout using the Workout Chart below. Start with a simple test - using your Perfect Pullup, perform as many Regular Pullups as you can (using good form) without stopping. This is called a 1 Set Max. Find the number closest to your 1 Set Max on the left column of the ROUTINE grid at the bottom of the page. If your max is 5 for example, use the 5 row for your custom workout. If it’s 12, be honest and go up or down depending on how well you stayed in good form doing your Max.
Workout Chart
Day 1 Test Your Set Max 1 Australian 1 Standing Row Day 2 OFF DAY Day 3 1 Regular Pullup 1 Australian 1 Standing Row Day 4 OFF DAY Day 5 1 Regular Pullup 1 Australian 1 Standing Row Day 6 OFF DAY Day 7 1 Regular Pullup 1 Australian 1 Standing Row
Day 8 OFF DAY
Day 9 1 Regular Pullup 1 Australian 2