This 4 week program is designed for all athletes who want to improve their general physical preparedness by building strength and muscle. These 5 sessions were intentionally designed to help you build a solid and well-rounded foundation that you can carry with you through your athletic journey.
Recommended schedule
M: Pull 001
T: Push 001
W: Rest
Th: Pull 002
F: Push 002
S: Aerobic Capacity
Su: Rest
Pull 001
Bodyweight warm up (5–10 min)
1 Round
- 10 Joint Rotations Each Direction — Wrists | Shoulders | Ankles | Knees
- 30 Sec Dynamic Arm Swings
- 10 Gorilla Chest Openers
- 3 Curtsey Lunge Each Side
- 4 Assisted Cossack Squat
- 4 Cossack Squat
- 5 Standing Tibialis Raises
- 5 Calf Raises
- 10 Reactive Hops
2 Rounds
- 10 Swimmers — RPE 6–8/10
- 10 Push Ups
- 10 Standing Hip Gates Each Side
- 10 Air Squats
- 20 Sec Sumo Squat Hold
- 15 Sec Lunge Hold Each Side
Core — barbell prep (5 min)
5 Rounds
- 10 Sec Kneeling Side Plank LEFT
- 5 Sec Hollow Body Hold
- 10 Sec Kneeling Side Plank RIGHT
3 Rounds
- 20 Butterfly Sit Ups
- 20 Sec Hollow Body Hold
2 Rounds
- 30 Sec Front Plank
- 15 Sec Copenhagen Plank LEFT + RIGHT
Pull 001
5 Rounds (2 warm up, 3 working) — 8 Barbell RDL · Rest 2–3 min
3 Rounds — 5–8 Pull Ups · Rest 2–3 min
3 Rounds — 5 Single Arm Tripod Row · Go When Ready
3 Rounds — 8–12 Low Cable Row · Go When Ready
3 Rounds — 8–12 Low Cable Curl · Go When Ready
3 Rounds — 8–12 TRX Brachii Curls · Go When Ready
3 Rounds — 8–12 Lateral Raises · Go When Ready
Aerobic flushing (10 min)
Zone 2 cardio (65–70% max HR) aids recovery and burns fat. Refuel with carbs & protein after.
Zone 2 = 0.65 × (220 – age)
- Incline Treadmill Walk — 15% incline, 2.5 MPH
- Moderate Rowing · Stationary Bike
Pre-sleep recovery (10–15 min)
Banded Stretching (10–20 sec, RPE 3–4) — Optional
- Thoracic Decompression — heavy band, hands through loop
- Arm Decompression
- Wall Assisted Bicep & Chest Stretch
- Bar Assisted Lat Stretch
Passive Stretching (1–3 Rounds, 20–60 sec holds, RPE ≤3)
Push 001
Bodyweight warm up + core prep
Same as Pull 001 warm up + core barbell prep. See above for full exercise list with links.
Push 001
5 Rounds — 8 Flat or Incline Barbell Bench Press · Rest 2–3 min
3 Rounds — 5–8 Barbell Strict Press · Rest 2–3 min
3 Rounds — 8 Incline DB Chest Press · Rest 2–3 min
3 Rounds — 8–12 Deficit Push Ups · Go When Ready
3 Rounds — 8–12 Cable Tricep Extensions (Straight Bar) · Go When Ready
3 Rounds — 8–12 Bench Tricep Push Ups · Go When Ready
Aerobic flushing + pre-sleep recovery
Same as Pull 001 aerobic flushing and pre-sleep recovery protocol. See above for full details.
Pull 002
Bodyweight warm up + core prep
Same as Pull 001 warm up + core barbell prep. See above for full exercise list with links.
Pull 002
5 Rounds (2 warm up, 3 working) — 8 Barbell RDL · Rest 2–3 min
3 Rounds — 5–8 Chin Ups or Close Grip Pull Ups · Rest 2–3 min
3 Rounds — 5 Single Arm Cable Row · Go When Ready
3 Rounds — 8–12 Chest Supported Row · Go When Ready
3 Rounds — 8–12 Hammer Curls · Go When Ready
3 Rounds — 8–12 Lateral Raises · Go When Ready
3 Rounds — 8–12 Cable Crunches · Go When Ready
Aerobic flushing + pre-sleep recovery
Same as Pull 001 aerobic flushing and pre-sleep recovery protocol. See above for full details.
Push 002
Bodyweight warm up + core prep
Same as Pull 001 warm up + core barbell prep. See above for full exercise list with links.
Push 002
5 Rounds — 8 Barbell Back Squat (Ass To Grass or Competition) · Rest 2–3 min
3 Rounds — 8 Bull Horn Dips · Rest 2–3 min
3 Rounds — 8–12 Seated Shoulder Press · Go When Ready
3 Rounds — 8–12 Overhead Cable Tricep Extensions · Go When Ready
3 Rounds — 8–12 Bench Push Ups · Go When Ready
3 Rounds — 8–12 Reverse Fly · Go When Ready
3 Rounds — 8–12 Cable Crunches · Go When Ready
Aerobic flushing + pre-sleep recovery
Same as Pull 001 aerobic flushing and pre-sleep recovery protocol. See above for full details.
Aerobic Capacity
Bodyweight warm up
Same as Pull 001 warm up. See above for full exercise list with links.
Aerobic base builder — Zone 2 (60+ min)
Building a large aerobic base dramatically improves climbing performance. Maintain Zone 2 HR (65–75% max) for as long as your schedule allows. Goal: find an exercise you can sustain for 60+ min with a high aerobic stimulus and low muscular fatigue.
Zone 2 = 0.65 × (220 – age)
Classic Options
- Incline Treadmill Walk — 15%, 2.5 MPH
- Moderate Rowing
- Stationary Bike — low resistance
Unconventional Options
- Golf simulator (1 hr swinging)
- Swimming (low impact)
- Cleaning at a brisk pace
Pre-sleep recovery
Same as Pull 001 pre-sleep recovery protocol. See above for full details and links.