{ "title": "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": [ "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." ], "weights": [ "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" ], "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." ], "weeks": [ { "title": "WEEK 1", "focus": "MAX REPS + TECHNIQUE", "days": [ { "title": "DAY 1", "focus": "PULL", "blocks": [ { "title": "Warm up", "items": [ "8 Australian Pull Up", "8 Scapula Pull Up", "10 Light Hammer Curl", "20 Sec Dead Hang" ], "sets": "x2", "rest": "30-45 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "Muscle-Up Technique", "items": [ "3 Jump Muscle Up or Band Transition" ], "sets": "x5", "rest": "60-75 sec between sets", "notes": [] }, { "title": "3 High Pull Up", "items": [], "sets": "x5", "rest": "90-120 sec between sets", "notes": [] }, { "title": "Pull-Up Test Block", "items": [ "1 Max Pull Up set", "Stop with 1 rep in reserve" ], "sets": "", "rest": "", "notes": [] }, { "title": "5 Pull Up", "items": [], "sets": "x3", "rest": "2 min between sets", "notes": [] }, { "title": "15 Sec Tuck Front Lever Hold", "items": [ "5 Dragon Flag" ], "sets": "x3", "rest": "75-90 sec between cycles", "notes": [] }, { "title": "6 Chin Up", "items": [ "12 Hammer Curl", "12 Australian Pull Up" ], "sets": "x3", "rest": "30 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "45 Sec Dead Hang", "items": [], "sets": "x2", "rest": "60 sec between sets", "notes": [] } ] }, { "title": "DAY 2", "focus": "PUSH", "blocks": [ { "title": "Warm up", "items": [ "10 Incline Push Up", "10 Scapula Push Up", "10 Scapula Dips", "30 Sec Wrist Prep" ], "sets": "x2", "rest": "30-45 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "25 Sec Wall Handstand Hold", "items": [ "8 Handstand Leg Switch or Shoulder Tap" ], "sets": "x3", "rest": "45 sec between movements / 75 sec between cycles", "notes": [] }, { "title": "5 Handstand Push Up or Progression", "items": [ "15 Hollow Rocks" ], "sets": "x3", "rest": "60 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "Dip Test Block", "items": [ "1 Max Dips set", "Stop with 1 rep in reserve" ], "sets": "", "rest": "", "notes": [] }, { "title": "5 Dips", "items": [], "sets": "x3", "rest": "2 min between sets", "notes": [] }, { "title": "6 Straight Bar Dips", "items": [], "sets": "x3", "rest": "90 sec between sets", "notes": [] }, { "title": "20 Push Up", "items": [ "12 Shoulder Press", "12 Lateral Raises" ], "sets": "x3", "rest": "30 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "45 Sec Plank", "items": [], "sets": "x3", "rest": "45 sec between sets", "notes": [] } ] }, { "title": "DAY 3", "focus": "LEGS + CORE", "blocks": [ { "title": "Warm up", "items": [ "10 Bodyweight Squat", "8 Reverse Lunges each leg", "20 Sec Glute Bridge Hold", "30 Sec Ankle Mobility each side" ], "sets": "x2", "rest": "30-45 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "Squat Test Block", "items": [ "Build up to 1 hard set of 5 reps", "Suggested top set: 65-72.5 kg total", "Do not grind" ], "sets": "", "rest": "", "notes": [] }, { "title": "6 Squat at 55-60 kg total", "items": [], "sets": "x3", "rest": "2-3 min between sets", "notes": [] }, { "title": "25 Bodyweight Squat", "items": [ "8 Bulgarian Split Squat each leg" ], "sets": "x3", "rest": "30 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "5 Pistol Progression each leg", "items": [ "10 Jump Lunges each leg" ], "sets": "x3", "rest": "30 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "12 V-Ups", "items": [ "45 Sec Wall Sit", "15 Sec Floor L-Sit Tuck Hold" ], "sets": "x3", "rest": "20-30 sec between movements / 75 sec between cycles", "notes": [] }, { "title": "15 Weighted Russian Twist each side", "items": [ "30 Sec Plank" ], "sets": "x3", "rest": "30 sec between movements / 60 sec between cycles", "notes": [] } ] } ] }, { "title": "WEEK 2", "focus": "MAX WEIGHT / INTENSITY", "days": [ { "title": "DAY 1", "focus": "PULL", "blocks": [ { "title": "Warm up", "items": [ "8 Australian Pull Up", "8 Scapula Pull Up", "10 Light Hammer Curl", "20 Sec Dead Hang" ], "sets": "x2", "rest": "30-45 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "3 Jump Muscle Up or Band Transition", "items": [], "sets": "x4", "rest": "60 sec between sets", "notes": [] }, { "title": "3 High Pull Up", "items": [], "sets": "x3", "rest": "90-120 sec between sets", "notes": [] }, { "title": "5 Pull Up (W) 17.5 kg", "items": [], "sets": "x3", "rest": "2.5-3 min between sets", "notes": [] }, { "title": "3 Pull Up (W) 10 kg", "items": [ "4 Pull Up bodyweight", "15 Sec Pull Up Hold" ], "sets": "x3", "rest": "20-30 sec between movements / 2 min between cycles", "notes": [] }, { "title": "15 Sec Tuck Front Lever Hold", "items": [ "6 Dragon Flag" ], "sets": "x3", "rest": "75-90 sec between cycles", "notes": [] }, { "title": "5 Chin Up", "items": [ "12 Hammer Curl", "45-60 Sec Dead Hang" ], "sets": "x3", "rest": "30 sec between movements / 90 sec between cycles", "notes": [] } ] }, { "title": "DAY 2", "focus": "PUSH", "blocks": [ { "title": "Warm up", "items": [ "10 Incline Push Up", "10 Scapula Push Up", "10 Scapula Dips", "30 Sec Wrist Prep" ], "sets": "x2", "rest": "30-45 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "30 Sec Wall Handstand Hold", "items": [ "8 Handstand Leg Switch" ], "sets": "x3", "rest": "45 sec between movements / 75 sec between cycles", "notes": [] }, { "title": "5 Handstand Push Up or Progression", "items": [ "15 Hollow Rocks" ], "sets": "x3", "rest": "60 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "5 Dips (W) 25 kg", "items": [], "sets": "x3", "rest": "2.5-3 min between sets", "notes": [] }, { "title": "4 Dips (W) 12.5 kg", "items": [ "6 Dips bodyweight", "3 Pull Ups" ], "sets": "x3", "rest": "20-30 sec between movements / 2 min between cycles", "notes": [] }, { "title": "6 Straight Bar Dips", "items": [ "12 Weighted Chair Dips", "15 Push Up" ], "sets": "x3", "rest": "30 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "10 Shoulder Press", "items": [ "12 Lateral Raises" ], "sets": "x3", "rest": "30 sec between movements / 75 sec between cycles", "notes": [] } ] }, { "title": "DAY 3", "focus": "LEGS + CORE", "blocks": [ { "title": "Warm up", "items": [ "10 Bodyweight Squat", "8 Reverse Lunges each leg", "20 Sec Glute Bridge Hold", "30 Sec Ankle Mobility each side" ], "sets": "x2", "rest": "30-45 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "5 Squat (W) 70 kg total", "items": [], "sets": "x5", "rest": "2.5-3 min between sets", "notes": [] }, { "title": "6 Pistol Progression each leg", "items": [], "sets": "x4", "rest": "75 sec between sets", "notes": [] }, { "title": "12 Jump Lunges each leg", "items": [ "12 V-Ups", "45 Sec Wall Sit" ], "sets": "x4", "rest": "20-30 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "10 Romanian Deadlift", "items": [ "12 Hip Thrust" ], "sets": "x3", "rest": "45 sec between movements / 90 sec between cycles", "notes": [ "Suggested load:", "RDL: moderate load you can control for all reps", "Hip Thrust: moderate load, 2 reps in reserve" ] }, { "title": "15 Sec Floor L-Sit Tuck Hold", "items": [ "15 Weighted Russian Twist each side", "35 Sec Plank" ], "sets": "x3", "rest": "20-30 sec between movements / 60 sec between cycles", "notes": [] } ] } ] }, { "title": "WEEK 3", "focus": "50-60% LOAD / VOLUME", "days": [ { "title": "DAY 1", "focus": "PULL", "blocks": [ { "title": "Warm up", "items": [ "8 Australian Pull Up", "8 Scapula Pull Up", "10 Light Hammer Curl", "20 Sec Dead Hang" ], "sets": "x2", "rest": "30-45 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "2 Jump Muscle Up or Band Transition", "items": [], "sets": "x5", "rest": "60 sec between sets", "notes": [] }, { "title": "3 High Pull Up", "items": [], "sets": "x4", "rest": "90 sec between sets", "notes": [] }, { "title": "8 Pull Up bodyweight", "items": [], "sets": "x4", "rest": "2 min between sets", "notes": [] }, { "title": "8 Chin Up", "items": [ "12 Hammer Curl", "12 Australian Pull Up" ], "sets": "x4", "rest": "30 sec between movements / 75-90 sec between cycles", "notes": [] }, { "title": "15 Sec Tuck Front Lever Hold", "items": [ "5 Dragon Flag" ], "sets": "x3", "rest": "75-90 sec between cycles", "notes": [] }, { "title": "60 Sec Dead Hang", "items": [], "sets": "x2", "rest": "60 sec between sets", "notes": [] } ] }, { "title": "DAY 2", "focus": "PUSH", "blocks": [ { "title": "Warm up", "items": [ "10 Incline Push Up", "10 Scapula Push Up", "10 Scapula Dips", "30 Sec Wrist Prep" ], "sets": "x2", "rest": "30-45 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "30 Sec Wall Handstand Hold", "items": [ "8 Handstand Leg Switch" ], "sets": "x3", "rest": "45 sec between movements / 75 sec between cycles", "notes": [] }, { "title": "6 Handstand Push Up or Progression", "items": [ "20 Hollow Rocks" ], "sets": "x3", "rest": "60 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "8 Dips bodyweight or (W) 10 kg if still clean", "items": [], "sets": "x4", "rest": "2 min between sets", "notes": [] }, { "title": "16 Dips", "items": [ "27 Push Up", "4 Pull Ups" ], "sets": "x3", "rest": "20-30 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "8 Straight Bar Dips", "items": [ "12 Shoulder Press", "12 Lateral Raises" ], "sets": "x3", "rest": "30 sec between movements / 75-90 sec between cycles", "notes": [] }, { "title": "45 Sec Plank", "items": [], "sets": "x3", "rest": "45 sec between sets", "notes": [] } ] }, { "title": "DAY 3", "focus": "LEGS + CORE", "blocks": [ { "title": "Warm up", "items": [ "10 Bodyweight Squat", "8 Reverse Lunges each leg", "20 Sec Glute Bridge Hold", "30 Sec Ankle Mobility each side" ], "sets": "x2", "rest": "30-45 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "8 Squat (W) 50 kg total", "items": [], "sets": "x4", "rest": "2 min between sets", "notes": [] }, { "title": "10 Bulgarian Split Squat each leg", "items": [ "12 Romanian Deadlift", "12 Hip Thrust" ], "sets": "x3", "rest": "30-45 sec between movements / 90 sec between cycles", "notes": [ "Suggested load:", "use moderate load only" ] }, { "title": "10 Jump Lunges each leg", "items": [ "15 V-Ups", "45 Sec Wall Sit" ], "sets": "x4", "rest": "20-30 sec between movements / 75-90 sec between cycles", "notes": [] }, { "title": "15 Sec Floor L-Sit Tuck Hold", "items": [ "20 Weighted Russian Twist each side", "40 Sec Plank" ], "sets": "x3", "rest": "20-30 sec between movements / 60 sec between cycles", "notes": [] } ] } ] }, { "title": "WEEK 4", "focus": "DELOAD", "days": [ { "title": "DAY 1", "focus": "PULL", "blocks": [ { "title": "Warm up", "items": [ "Same as before" ], "sets": "x1-2", "rest": "", "notes": [] }, { "title": "2 Jump Muscle Up or Band Transition", "items": [], "sets": "x3", "rest": "45-60 sec between sets", "notes": [] }, { "title": "3 High Pull Up", "items": [], "sets": "x2", "rest": "75-90 sec between sets", "notes": [] }, { "title": "5 Pull Up bodyweight", "items": [], "sets": "x2", "rest": "90 sec between sets", "notes": [] }, { "title": "10 Australian Pull Up", "items": [ "10 Hammer Curl", "30 Sec Dead Hang" ], "sets": "x2", "rest": "20-30 sec between movements / 60-75 sec between cycles", "notes": [] } ] }, { "title": "DAY 2", "focus": "PUSH", "blocks": [ { "title": "Warm up", "items": [ "Same as before" ], "sets": "x1-2", "rest": "", "notes": [] }, { "title": "20 Sec Wall Handstand Hold", "items": [], "sets": "x2", "rest": "45 sec between sets", "notes": [] }, { "title": "4 Handstand Push Up or easy progression", "items": [ "12 Hollow Rocks" ], "sets": "x2", "rest": "45-60 sec between movements / 75 sec between cycles", "notes": [] }, { "title": "5 Dips bodyweight", "items": [], "sets": "x2", "rest": "90 sec between sets", "notes": [] }, { "title": "12 Push Up", "items": [ "10 Shoulder Press", "10 Lateral Raises" ], "sets": "x2", "rest": "20-30 sec between movements / 60-75 sec between cycles", "notes": [] }, { "title": "30 Sec Plank", "items": [], "sets": "x2", "rest": "30-45 sec between sets", "notes": [] } ] }, { "title": "DAY 3", "focus": "LEGS + CORE", "blocks": [ { "title": "Warm up", "items": [ "Same as before" ], "sets": "x1-2", "rest": "", "notes": [] }, { "title": "5 Squat (W) 45-50 kg total", "items": [], "sets": "x2", "rest": "90-120 sec between sets", "notes": [] }, { "title": "8 Bulgarian Split Squat each leg", "items": [ "10 Hip Thrust" ], "sets": "x2", "rest": "30 sec between movements / 60-75 sec between cycles", "notes": [] }, { "title": "10 V-Ups", "items": [ "30 Sec Wall Sit", "30 Sec Plank" ], "sets": "x2", "rest": "20-30 sec between movements / 60 sec between cycles", "notes": [] } ] } ] }, { "title": "WEEK 5", "focus": "MONTH 2 PULL CALENDAR START", "days": [ { "title": "DAY 1", "focus": "PULL", "blocks": [ { "title": "Warm up", "items": [ "8 Australian Pull Up", "8 Scapula Pull Up", "10 Light Hammer Curl", "20 Sec Dead Hang" ], "sets": "x2", "rest": "30-45 sec between movements / 90 sec between cycles", "notes": [] }, { "title": "3 Jump Muscle Up or Band Transition", "items": [], "sets": "x4", "rest": "60 sec between sets", "notes": [] }, { "title": "3 High Pull Up", "items": [], "sets": "x4", "rest": "90 sec between sets", "notes": [] }, { "title": "5 Pull Up (W) 12 kg", "items": [], "sets": "x4", "rest": "2.5-3 min between sets", "notes": [] }, { "title": "Pull Up Density Set (25% R)", "items": [ "Use 25% of your max total reps for the working set", "Stop 1 rep before failure" ], "sets": "x3", "rest": "90 sec between cycles", "notes": [] }, { "title": "15 Sec Tuck Front Lever Hold", "items": [ "5 Dragon Flag" ], "sets": "x3", "rest": "75-90 sec between cycles", "notes": [] }, { "title": "6 Chin Up", "items": [ "12 Hammer Curl", "45-60 Sec Dead Hang" ], "sets": "x3", "rest": "30 sec between movements / 90 sec between cycles", "notes": [] } ] } ] } ] }