General Health Program - Push/Pull

Program Description

Train at home with a pull-up bar and bodyweight, adjustable dumbbells optional. Focus on time efficiency and consistency to drive progress during busy times. Pair with some conditioning for general health. All progression is double progression: 4-7 × 5-8 → add intensifier(s) → 4-7 × 5-8 → increase load, etc. Add sets if RPE stable. Take last set to failure. Keep rest times to 60 seconds. PUSH-UP PROGRESSION Standard → Add tempo (3-0-3) → Add pause (3-2-3) → Deficit → Add tempo (3-0-3) → Add pause (3-2-3) → Feet elevated → etc. PULL-UP / CHIN-UP PROGRESSION Bodyweight → Add dead-hang pause (1-1-1) → Add slow eccentric (3-1-1) → Increase load and repeat ISOLATION PROGRESSION 3-5 × 8-15 → Increase load and repeat

Program Overview