# Abdo's Workout Plan — Month 1 (English) Goal: elite coaching structure from Dave, adjusted to your current level and your 2+ month break, with a premium athlete progression focus. Rules for the whole month: - Leave 1-3 reps in reserve on most sets. - Rest between exercises: 2-3 min unless written otherwise. - If sleep is bad or joints hurt, reduce one cycle from the session. - This month is for rebuilding and sharpening, not ego lifting. - (25% R) = 25% of max total reps. - (50% W) = 50% of max weight. Weight references for Month 1: - Weighted pull-up working max for this month: 24 kg - Weighted dip working max for this month: 35 kg - Squat working max for this month: 87.5 kg total ================================================== ## WEEK 1 — MAX REPS + TECHNIQUE ================================================== ### DAY 1 — PULL Warm up 8 Australian Pull Up 8 Scapula Pull Up 10 Light Hammer Curl 20 Sec Dead Hang x2 Rest: 30-45 sec between movements / 90 sec between cycles - Muscle-Up Technique 3 Jump Muscle Up or Band Transition x5 Rest: 60-75 sec between sets - 3 High Pull Up x5 Rest: 90-120 sec between sets - Pull-Up Test Block 1 Max Pull Up set Stop with 1 rep in reserve - 5 Pull Up x3 Rest: 2 min between sets - 15 Sec Tuck Front Lever Hold 5 Dragon Flag x3 Rest: 75-90 sec between cycles - 6 Chin Up 12 Hammer Curl 12 Australian Pull Up x3 Rest: 30 sec between movements / 90 sec between cycles - 45 Sec Dead Hang x2 Rest: 60 sec between sets ### DAY 2 — PUSH Warm up 10 Incline Push Up 10 Scapula Push Up 10 Scapula Dips 30 Sec Wrist Prep x2 Rest: 30-45 sec between movements / 90 sec between cycles - 25 Sec Wall Handstand Hold 8 Handstand Leg Switch or Shoulder Tap x3 Rest: 45 sec between movements / 75 sec between cycles - 5 Handstand Push Up or Progression 15 Hollow Rocks x3 Rest: 60 sec between movements / 90 sec between cycles - Dip Test Block 1 Max Dips set Stop with 1 rep in reserve - 5 Dips x3 Rest: 2 min between sets - 6 Straight Bar Dips x3 Rest: 90 sec between sets - 20 Push Up 12 Shoulder Press 12 Lateral Raises x3 Rest: 30 sec between movements / 90 sec between cycles - 45 Sec Plank x3 Rest: 45 sec between sets ### DAY 3 — LEGS + CORE Warm up 10 Bodyweight Squat 8 Reverse Lunges each leg 20 Sec Glute Bridge Hold 30 Sec Ankle Mobility each side x2 Rest: 30-45 sec between movements / 90 sec between cycles - Squat Test Block Build up to 1 hard set of 5 reps Suggested top set: 65-72.5 kg total Do not grind - 6 Squat at 55-60 kg total x3 Rest: 2-3 min between sets - 25 Bodyweight Squat 8 Bulgarian Split Squat each leg x3 Rest: 30 sec between movements / 90 sec between cycles - 5 Pistol Progression each leg 10 Jump Lunges each leg x3 Rest: 30 sec between movements / 90 sec between cycles - 12 V-Ups 45 Sec Wall Sit 15 Sec Floor L-Sit Tuck Hold x3 Rest: 20-30 sec between movements / 75 sec between cycles - 15 Weighted Russian Twist each side 30 Sec Plank x3 Rest: 30 sec between movements / 60 sec between cycles ================================================== ## WEEK 2 — MAX WEIGHT / INTENSITY ================================================== ### DAY 1 — PULL Warm up 8 Australian Pull Up 8 Scapula Pull Up 10 Light Hammer Curl 20 Sec Dead Hang x2 Rest: 30-45 sec between movements / 90 sec between cycles - 3 Jump Muscle Up or Band Transition x4 Rest: 60 sec between sets - 3 High Pull Up x3 Rest: 90-120 sec between sets - 5 Pull Up (W) 17.5 kg x3 Rest: 2.5-3 min between sets - 3 Pull Up (W) 10 kg 4 Pull Up bodyweight 15 Sec Pull Up Hold x3 Rest: 20-30 sec between movements / 2 min between cycles - 15 Sec Tuck Front Lever Hold 6 Dragon Flag x3 Rest: 75-90 sec between cycles - 5 Chin Up 12 Hammer Curl 45-60 Sec Dead Hang x3 Rest: 30 sec between movements / 90 sec between cycles ### DAY 2 — PUSH Warm up 10 Incline Push Up 10 Scapula Push Up 10 Scapula Dips 30 Sec Wrist Prep x2 Rest: 30-45 sec between movements / 90 sec between cycles - 30 Sec Wall Handstand Hold 8 Handstand Leg Switch x3 Rest: 45 sec between movements / 75 sec between cycles - 5 Handstand Push Up or Progression 15 Hollow Rocks x3 Rest: 60 sec between movements / 90 sec between cycles - 5 Dips (W) 25 kg x3 Rest: 2.5-3 min between sets - 4 Dips (W) 12.5 kg 6 Dips bodyweight 3 Pull Ups x3 Rest: 20-30 sec between movements / 2 min between cycles - 6 Straight Bar Dips 12 Weighted Chair Dips 15 Push Up x3 Rest: 30 sec between movements / 90 sec between cycles - 10 Shoulder Press 12 Lateral Raises x3 Rest: 30 sec between movements / 75 sec between cycles ### DAY 3 — LEGS + CORE Warm up 10 Bodyweight Squat 8 Reverse Lunges each leg 20 Sec Glute Bridge Hold 30 Sec Ankle Mobility each side x2 Rest: 30-45 sec between movements / 90 sec between cycles - 5 Squat (W) 70 kg total x5 Rest: 2.5-3 min between sets - 6 Pistol Progression each leg x4 Rest: 75 sec between sets - 12 Jump Lunges each leg 12 V-Ups 45 Sec Wall Sit x4 Rest: 20-30 sec between movements / 90 sec between cycles - 10 Romanian Deadlift 12 Hip Thrust x3 Suggested load: - RDL: moderate load you can control for all reps - Hip Thrust: moderate load, 2 reps in reserve Rest: 45 sec between movements / 90 sec between cycles - 15 Sec Floor L-Sit Tuck Hold 15 Weighted Russian Twist each side 35 Sec Plank x3 Rest: 20-30 sec between movements / 60 sec between cycles ================================================== ## WEEK 3 — 50-60% LOAD / VOLUME ================================================== ### DAY 1 — PULL Warm up 8 Australian Pull Up 8 Scapula Pull Up 10 Light Hammer Curl 20 Sec Dead Hang x2 Rest: 30-45 sec between movements / 90 sec between cycles - 2 Jump Muscle Up or Band Transition x5 Rest: 60 sec between sets - 3 High Pull Up x4 Rest: 90 sec between sets - 8 Pull Up bodyweight x4 Rest: 2 min between sets - 8 Chin Up 12 Hammer Curl 12 Australian Pull Up x4 Rest: 30 sec between movements / 75-90 sec between cycles - 15 Sec Tuck Front Lever Hold 5 Dragon Flag x3 Rest: 75-90 sec between cycles - 60 Sec Dead Hang x2 Rest: 60 sec between sets ### DAY 2 — PUSH Warm up 10 Incline Push Up 10 Scapula Push Up 10 Scapula Dips 30 Sec Wrist Prep x2 Rest: 30-45 sec between movements / 90 sec between cycles - 30 Sec Wall Handstand Hold 8 Handstand Leg Switch x3 Rest: 45 sec between movements / 75 sec between cycles - 6 Handstand Push Up or Progression 20 Hollow Rocks x3 Rest: 60 sec between movements / 90 sec between cycles - 8 Dips bodyweight or (W) 10 kg if still clean x4 Rest: 2 min between sets - 16 Dips 27 Push Up 4 Pull Ups x3 Rest: 20-30 sec between movements / 90 sec between cycles - 8 Straight Bar Dips 12 Shoulder Press 12 Lateral Raises x3 Rest: 30 sec between movements / 75-90 sec between cycles - 45 Sec Plank x3 Rest: 45 sec between sets ### DAY 3 — LEGS + CORE Warm up 10 Bodyweight Squat 8 Reverse Lunges each leg 20 Sec Glute Bridge Hold 30 Sec Ankle Mobility each side x2 Rest: 30-45 sec between movements / 90 sec between cycles - 8 Squat (W) 50 kg total x4 Rest: 2 min between sets - 10 Bulgarian Split Squat each leg 12 Romanian Deadlift 12 Hip Thrust x3 Suggested load: - use moderate load only Rest: 30-45 sec between movements / 90 sec between cycles - 10 Jump Lunges each leg 15 V-Ups 45 Sec Wall Sit x4 Rest: 20-30 sec between movements / 75-90 sec between cycles - 15 Sec Floor L-Sit Tuck Hold 20 Weighted Russian Twist each side 40 Sec Plank x3 Rest: 20-30 sec between movements / 60 sec between cycles ================================================== ## WEEK 4 — DELOAD ================================================== ### DAY 1 — PULL Warm up Same as before x1-2 - 2 Jump Muscle Up or Band Transition x3 Rest: 45-60 sec between sets - 3 High Pull Up x2 Rest: 75-90 sec between sets - 5 Pull Up bodyweight x2 Rest: 90 sec between sets - 10 Australian Pull Up 10 Hammer Curl 30 Sec Dead Hang x2 Rest: 20-30 sec between movements / 60-75 sec between cycles ### DAY 2 — PUSH Warm up Same as before x1-2 - 20 Sec Wall Handstand Hold x2 Rest: 45 sec between sets - 4 Handstand Push Up or easy progression 12 Hollow Rocks x2 Rest: 45-60 sec between movements / 75 sec between cycles - 5 Dips bodyweight x2 Rest: 90 sec between sets - 12 Push Up 10 Shoulder Press 10 Lateral Raises x2 Rest: 20-30 sec between movements / 60-75 sec between cycles - 30 Sec Plank x2 Rest: 30-45 sec between sets ### DAY 3 — LEGS + CORE Warm up Same as before x1-2 - 5 Squat (W) 45-50 kg total x2 Rest: 90-120 sec between sets - 8 Bulgarian Split Squat each leg 10 Hip Thrust x2 Rest: 30 sec between movements / 60-75 sec between cycles - 10 V-Ups 30 Sec Wall Sit 30 Sec Plank x2 Rest: 20-30 sec between movements / 60 sec between cycles ================================================== ## WEEK 5 — MONTH 2 PULL CALENDAR START ================================================== ### DAY 1 — PULL Warm up 8 Australian Pull Up 8 Scapula Pull Up 10 Light Hammer Curl 20 Sec Dead Hang x2 Rest: 30-45 sec between movements / 90 sec between cycles - 3 Jump Muscle Up or Band Transition x4 Rest: 60 sec between sets - 3 High Pull Up x4 Rest: 90 sec between sets - 5 Pull Up (W) 12 kg x4 Rest: 2.5-3 min between sets - Pull Up Density Set (25% R) Use 25% of your max total reps for the working set Stop 1 rep before failure x3 Rest: 90 sec between cycles - 15 Sec Tuck Front Lever Hold 5 Dragon Flag x3 Rest: 75-90 sec between cycles - 6 Chin Up 12 Hammer Curl 45-60 Sec Dead Hang x3 Rest: 30 sec between movements / 90 sec between cycles ================================================== ## MUSCLE-UP NOTES ================================================== - Do not force ugly muscle-up attempts yet. - Your main goal this month is: - high pull-ups - jump/band transitions - straight-bar dip support - strong chest-to-bar pull path - Once your transition gets cleaner, we push harder.