{"title":"Guides","description":"","products":[{"product_id":"bodyweight-workout-plan","title":"Full body bodyweight training plan [PDF] available in English","description":"\u003ch2 data-mce-fragment=\"1\"\u003ePDF Full body bodyweight training plan - Set new records in 10 weeks!\u003c\/h2\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWould you like to\u0026nbsp;\u003cstrong data-mce-fragment=\"1\"\u003etake\u003c\/strong\u003e your\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003etraining to the next level\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eand\u0026nbsp;\u003cstrong data-mce-fragment=\"1\"\u003eset new personal records at\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003e\u003c\/strong\u003e? Then our\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003e10-week full-body bodyweight training plan\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eis the perfect companion for you!\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWe show you exactly\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cb data-mce-fragment=\"1\"\u003ewhich exercises you need to do and at what intensity\u003c\/b\u003e so that you are guaranteed to make progress.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eStatistically speaking, many exercisers stop exercising after a few days or weeks because they don't make any progress. They don't manage to keep up their training because it takes a lot of willpower and a routine to train regularly in order to establish habits. If you don't have a specific goal and\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003edon't have a strict training plan\u003c\/strong\u003e,\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eprogress usually fails to materialize\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eand\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eexercisers lose motivation and give up\u003c\/strong\u003e.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eDo you know this problem?\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eDon't be one of them!\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWith our weekly plan, we literally keep you \"on the stick\" and make sure\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003ethat you\u003c\/strong\u003e \u003cstrong data-mce-fragment=\"1\"\u003efollow a training routine\u003c\/strong\u003e,\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003ecan celebrate successes\u003c\/strong\u003e and\u0026nbsp;\u003cstrong data-mce-fragment=\"1\"\u003esimply enjoy\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003etraining\u003c\/strong\u003e. \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eThe\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e plan\u0026nbsp;\u003cstrong data-mce-fragment=\"1\"\u003eaccompanies you week after week in your transformation.\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003c\/strong\u003eYou will notice how you get stronger and do more and\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003emore repetitions of pull-ups, push-ups\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eand many other exercises\u003cstrong data-mce-fragment=\"1\"\u003e.\u003c\/strong\u003e Through the\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eexercise videos\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eyou will learn the\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eperfect execution\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eof the various exercises. You will become\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003egenerally fitter\u003c\/strong\u003e,\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003ebuild up strength and muscles\u003c\/strong\u003e,\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eimprove your general health\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eand your\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003ewell-being\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eand\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eburn\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003e fat\u003c\/strong\u003e on the side! \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWe provide you with a routine for\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003ejust 2€ a week\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eso that you no longer have to worry about the training schedule and simply follow your weekly plan. However, we can't do the training for you :)\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp data-pm-slice=\"1 1 []\" style=\"font-style: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-line: none; text-decoration-thickness: auto; text-decoration-style: solid; caret-color: rgb(0, 0, 0); color: rgb(0, 0, 0);\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003e\u003cb\u003eMissing the right structure and guidance in your training?\u003c\/b\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cmeta charset=\"UTF-8\"\u003e\u003c\/p\u003e\n\u003cp data-pm-slice=\"1 1 []\" style=\"font-style: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-line: none; text-decoration-thickness: auto; text-decoration-style: solid; caret-color: rgb(0, 0, 0); color: rgb(0, 0, 0);\"\u003eThe \u003cb\u003ePullup \u0026 Dip App\u003c\/b\u003e gives you everything you need, right on your phone: your guide will be unlocked for free after your purchase in our shop – simply register in our app with the same email address. Complemented by step-by-step tips, workout plans, and an exercise library perfectly matched to your equipment. Stay focused and watch yourself improve, step by step.\u003c\/p\u003e\u003cstrong data-mce-fragment=\"1\"\u003e\u003c\/strong\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003eThis is what you get:\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔️ 10-week full-body bodyweight training plan incl. exercise videos\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔️ Full-body warm-up routine for injury-free training\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔️ Free app access after purchase – guide unlocked in the Pullup \u0026 Dip App (step-by-step tips, workout plans, exercise library)\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003eWho is the plan suitable for?\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003eThe PDF training plan is suitable for all athletes who have already mastered between one and three pull-ups and dips as well as around eight push-ups and have therefore already had some experience with bodyweight training. The plan can be individually adapted to your current fitness level by simply adjusting the specified number of repetitions or sets to your level. \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eIf you can't do a pull-up yet and would describe yourself as a new beginner, it's best to start with our\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003ca title=\"Klimmzug Trainingsplan\" href=\"https:\/\/pullopdip.com\/products\/beginner-pullup-workout-plan\" target=\"_blank\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003epull-up training plan\u003c\/strong\u003e\u003c\/a\u003e. This will guide you on the way to your first pull-up in 10 weeks.\u003cbr data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003eHow much time do I need to plan?\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003eYou can complete the training plan in the comfort of your own home. Three training sessions of around 90 minutes each are planned per week. Home training saves a lot of time and can be integrated 100% flexibly into everyday life, as you can train flexibly at any time and save yourself a trip to the gym and waiting on equipment! So there are no more excuses!\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003eWhat accessories do I need to carry out the plan?\u003c\/h3\u003e\n\u003cul data-mce-fragment=\"1\"\u003e\n\u003cli data-mce-fragment=\"1\"\u003e\u003ca title=\"Turnringe\" href=\"https:\/\/pullopdip.com\/products\/wooden-gymnastic-rings\" target=\"_blank\"\u003eGym rings\u003c\/a\u003e\u003c\/li\u003e\n\u003cli data-mce-fragment=\"1\"\u003e\u003ca href=\"https:\/\/pullopdip.com\/collections\/pullup-bars\" target=\"_blank\"\u003eA\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003epull-up bar \n\u003c\/a\u003e\u003c\/li\u003e\n\u003cli data-mce-fragment=\"1\"\u003e\u003ca title=\"Klimmzugband\" href=\"https:\/\/pullopdip.com\/products\/pull-up-bands\" target=\"_blank\"\u003ePull-up straps\u003c\/a\u003e\u003c\/li\u003e\n\u003cli data-mce-fragment=\"1\"\u003e\n\u003ca title=\"Liquid Chalk\" href=\"https:\/\/pullopdip.com\/products\/liquid-chalk\" target=\"_blank\"\u003e Liquid Chalk\u003c\/a\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e(optional)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003eWhat to expect in the 10 weeks:\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eWeeks 1 \u0026 2\u003c\/strong\u003e: Getting started with the program - increasing maximum strength\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eWeek 3 \u0026 4\u003c\/strong\u003e: Increase maximum strength \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eWeek 5:\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003c\/strong\u003eDeload week \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eWeek 6\u003c\/strong\u003e: Increase maximum strength \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eWeek 7 \u0026 8\u003c\/strong\u003e: Increase maximum strength\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eWeek 9\u003c\/strong\u003e: Deload Week - Prepare for new records!\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eWeek 10\u003c\/strong\u003e: Time for new records\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cdiv style=\"text-align: left;\"\u003e\u003cp\u003e\u003c\/p\u003e\u003cp style=\"max-width: 145px;\"\u003e\u003cimg style=\"margin-bottom: 16px; float: none; width: 145px; max-width: 145px; height: 145px;\" alt=\"erfolgsgarantie\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0731\/6675\/0021\/files\/erfolgsgarantie-en.png?v=1693388604%20\" data-image=\"9qa0mfm7ssfa\" width=\"145\" height=\"145\"\u003e\u003c\/p\u003e\u003c\/div\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003e60-day success guarantee\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWe are so confident in our plan that we are giving you a\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003e60-day success guarantee\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e. If you do not achieve success within the first 60 days and are not satisfied with the plan, write us a short message and we will refund your money. No ifs, ands or buts! \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003eShipping:\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003eYou will receive the training plan directly by e-mail as a PDF download after successful payment.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e","brand":"Pullup \u0026 Dip","offers":[{"title":"Default Title","offer_id":46810419265861,"sku":"D-BODYWEIGHT-PLAN","price":19.9,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0731\/6675\/0021\/files\/MAIN.Full-Bodyweight-Trainingsplan-de.jpg?v=1769611399"},{"product_id":"beginner-pullup-workout-plan","title":"Pull-up Training Plan: Your first pull-up in 10 weeks [English]","description":"\u003ch2 data-mce-fragment=\"1\"\u003ePDF Pull-up training plan - In 10 weeks to the first pull-up\u003c\/h2\u003e\n\u003cp data-mce-fragment=\"1\"\u003eYou want to finally\u0026nbsp;\u003cstrong data-mce-fragment=\"1\"\u003eachieve\u003c\/strong\u003e your\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003efirst free and clean pull\u003c\/strong\u003e-up? Then our\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003e10-week pull-up training plan\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eis the perfect companion for you!\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWe'll show you exactly\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003ehow to train\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eand\u0026nbsp;\u003cstrong data-mce-fragment=\"1\"\u003eperform\u003c\/strong\u003e the\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eexercises\u003c\/strong\u003e so you can perform them\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003ecleanly and injury-free\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eand reach your\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003egoal of your first pull-up\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eguaranteed.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eStatistically, many exercisers stop exercising after a few days or weeks because progress has not been made. They fail to maintain their workouts because it takes an extreme amount of willpower and a routine to work out regularly to establish habits. If one does not have a specific goal and\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003elacks a strict training plan\u003c\/strong\u003e,\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eprogress usually\u003c\/strong\u003e fails to materialize\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eand\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eexercisers lose motivation and give up\u003c\/strong\u003e.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eDo you know this problem?\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eDon't be one of them!\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWith our weekly plan we literally keep you \"in line\" and make sure\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003ethat you achieve success,\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003ethat\u003c\/strong\u003e you make\u0026nbsp;\u003cstrong data-mce-fragment=\"1\"\u003eprogress\u003c\/strong\u003e, that you\u0026nbsp;\u003cstrong data-mce-fragment=\"1\"\u003eenjoy the\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003etraining\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eand that you\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003estick to it for years\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eand become a \"pull-up machine\" in the future ;-)\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eThe plan\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eaccompanies you in your transformation\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eand your progress to the first pull-up. Through the\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eexercise videos\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eyou will learn the\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eperfect exercise execution\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eof the different exercises and the correct\u003cstrong data-mce-fragment=\"1\"\u003e pull-up execution\u003c\/strong\u003e. You will become\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003egenerally fitter\u003c\/strong\u003e,\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e build\u0026nbsp;\u003cstrong data-mce-fragment=\"1\"\u003estrength and muscles\u003c\/strong\u003e,\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eimprove your general health\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eand your\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003ewell-being\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eand\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eburn\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003ebesides\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003efat\u003c\/strong\u003e! \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWe give you a routine for\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003ejust 2€ per week\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eso you don't have to worry about the workout design anymore and just follow your weekly plan. Only the training we can not do for you :-)\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp data-pm-slice=\"1 1 []\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003e\u003cb\u003eMissing the right structure and guidance in your training?\u003c\/b\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cmeta charset=\"UTF-8\"\u003e\u003c\/p\u003e\n\u003cp data-pm-slice=\"1 1 []\"\u003eThe \u003cb\u003ePullup \u0026 Dip App\u003c\/b\u003e gives you everything you need, right on your phone: your guide will be unlocked for free after your purchase in our shop – simply register in our app with the same email address. Complemented by step-by-step tips, workout plans, and an exercise library perfectly matched to your equipment. Stay focused and watch yourself improve, step by step.\u003c\/p\u003e\u003cstrong data-mce-fragment=\"1\"\u003e\u003c\/strong\u003e\u003cstrong data-mce-fragment=\"1\"\u003e\u003cbr\u003e\u003c\/strong\u003e\n\u003cp\u003e\u003c\/p\u003e\n\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003eThis is what you get:\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔️ 10-week pull-up training plan incl. exercise videos\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔️ Pull-up warm-up routine for injury-free workouts.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔️ Free app access after purchase – guide unlocked in the Pullup \u0026 Dip App (step-by-step tips, workout plans, exercise library)\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eWhy pull-up training is healthy:\u003c\/strong\u003e\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003ePull-ups train your back. A healthy and strong back improves your posture and prevents back pain.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003eWho is the plan suitable for?\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003eThe PDF training plan is suitable for all athletes who want to learn the first free and clean pull-up and is therefore aimed at training beginners.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003eHow much time do I have to plan?\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003eYou can complete the training plan comfortably at home by training at home. Three training sessions of about 45 minutes each are scheduled per week. Home training saves a lot of time and can be integrated 100% flexibly into everyday life, since you can train flexibly at any time and save traveling to the studio and waiting at the equipment! So there are no more excuses!\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003eWhat accessories do I need to execute the plan?\u003c\/h3\u003e\n\u003cul data-mce-fragment=\"1\"\u003e\n\u003cli data-mce-fragment=\"1\"\u003e\u003ca title=\"Gymnastic rings\" href=\"https:\/\/pullopdip.com\/products\/wooden-gymnastic-rings\" target=\"_blank\"\u003eGym rings\u003c\/a\u003e\u003c\/li\u003e\n\u003cli data-mce-fragment=\"1\"\u003eA\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003ca title=\"pull-up bar\" href=\"https:\/\/pullopdip.com\/collections\/pullup-bars\" target=\"_blank\"\u003epull-up bar \u003c\/a\u003e\n\u003c\/li\u003e\n\u003cli data-mce-fragment=\"1\"\u003e\u003ca title=\"pull-up straps\" href=\"https:\/\/pullopdip.com\/products\/pull-up-bands\" target=\"_blank\"\u003ePull-up straps\u003c\/a\u003e\u003c\/li\u003e\n\u003cli data-mce-fragment=\"1\"\u003e\n\u003ca title=\"Liquid Chalk\" href=\"https:\/\/www.pullup-dip.de\/products\/liquid-chalk\" target=\"_blank\"\u003e Liquid Chalk\u003c\/a\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e(optional)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003eWhat to expect in the 10 weeks:\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWeeks\u003cstrong data-mce-fragment=\"1\"\u003e1 \u0026 2\u003c\/strong\u003e: Getting started with the program - increase maximum strength\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWeek\u003cstrong data-mce-fragment=\"1\"\u003e3 \u0026 4\u003c\/strong\u003e: Increase maximum strength - pullup 1st progression\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWeek\u003cstrong data-mce-fragment=\"1\"\u003e4 \u0026 5\u003c\/strong\u003e: Increase maximum strength - pullup 2nd progression\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWeek\u003cstrong data-mce-fragment=\"1\"\u003e6 \u0026 7\u003c\/strong\u003e: Increase maximum strength - pullup 2nd progression with focus on corestrength\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWeek\u003cstrong data-mce-fragment=\"1\"\u003e9\u003c\/strong\u003e: Deload Week - Prepare for new records!\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eWeek 10\u003c\/strong\u003e: Time for new record\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cimg style=\"margin-bottom: 16px; float: none;\" alt=\"erfolgsgarantie\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0731\/6675\/0021\/files\/erfolgsgarantie-en.png?v=1693388604 data-image=\" data-image=\"8kze846cno3j\" height=\"160\" width=\"160\"\u003e\u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003e60 days success guarantee\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWe are so confident in our plan that we give you a\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003e60-Day Success Guarantee\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e. If you don't achieve success within the first 60 days and are not satisfied with the plan, send us a short message and we will refund your money. No ifs, no buts! \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003eShipping:\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003eAfter successful payment, you will receive the training plan directly by e-mail as a PDF download.\u003c\/p\u003e","brand":"Pullup \u0026 Dip","offers":[{"title":"Default Title","offer_id":46810566885701,"sku":"D-PULLUP-PLAN","price":19.9,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0731\/6675\/0021\/files\/Pull-up-Workout-Plan-1.jpg?v=1769610568"},{"product_id":"training-nutrition-plans-bundle","title":"Guide Bundle (3 Guides, English)","description":"\u003ch2 data-mce-fragment=\"1\"\u003eGuide Bundle: Order our three guides as a bundle, pay for only two of them and save 33% off!\u003c\/h2\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWould you like to finally\u0026nbsp;\u003cstrong data-mce-fragment=\"1\"\u003emanage\u003c\/strong\u003e your\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003efirst free and clean pull-up\u003c\/strong\u003e,\u0026nbsp;\u003cstrong data-mce-fragment=\"1\"\u003ewarm up properly\u003c\/strong\u003e before every workout,\u0026nbsp;\u003cstrong data-mce-fragment=\"1\"\u003eimprove\u003c\/strong\u003e your\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003emobility\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eand\u0026nbsp;\u003cstrong data-mce-fragment=\"1\"\u003eeat right\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003e\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e and\u0026nbsp;\u003cstrong data-mce-fragment=\"1\"\u003eget to know\u003c\/strong\u003e the\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003ebasics of healthy sports nutrition\u003c\/strong\u003e?\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eThen our\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eGuide Bundle\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003econsisting of all three guides and plans is just right for you!\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWith the\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003epull-up training plan guide\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003ewe show you exactly\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003ehow to train\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eand\u0026nbsp;\u003cstrong data-mce-fragment=\"1\"\u003eperform\u003c\/strong\u003e the\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eexercises\u003c\/strong\u003e so that you can perform them\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003ecleanly and injury-free\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eand achieve your\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003egoal of the first pull-up\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eguaranteed.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWith our weekly plan, we literally keep you \"on the bar\" and make sure that you achieve \u003cb\u003esuccess\u003c\/b\u003e, make \u003cb\u003eprogress\u003c\/b\u003e, enjoy the \u003cb\u003etraining\u003c\/b\u003e, and stick with it for \u003cb\u003eyears\u003c\/b\u003e, eventually becoming a \"\u003cb\u003epull-up\u003c\/b\u003e \u003cb\u003emachine\u003c\/b\u003e\" ;-). Through the\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eexercise videos\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eyou will learn the\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eperfect execution\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eof\u003c\/strong\u003e the various exercises and the correct\u003cstrong data-mce-fragment=\"1\"\u003e pull-up execution\u003c\/strong\u003e. You will become\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003egenerally fitter\u003c\/strong\u003e,\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003ebuild up strength and muscles\u003c\/strong\u003e,\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eimprove your general health\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eand your\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003ewell-being\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eand\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eburn\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003e fat\u003c\/strong\u003e on the side! \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eThe\u003cstrong data-mce-fragment=\"1\"\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003ewarm-up and mobility plan\u003c\/strong\u003e provides you with \u003cstrong data-mce-fragment=\"1\"\u003efive warm-up plans\u003c\/strong\u003e to help you prepare perfectly for every training session. Whether it's a \u003cstrong data-mce-fragment=\"1\"\u003epull-up warm-up, push warm-up, leg training warm-up, full-body warm-up\u003c\/strong\u003e or \u003cstrong data-mce-fragment=\"1\"\u003ehandstand warm-up\u003c\/strong\u003e - with these plans you'll be \u003cstrong data-mce-fragment=\"1\"\u003eperfectly prepared for every upcoming workout\u003c\/strong\u003e.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWe show you exactly how \u003cstrong data-mce-fragment=\"1\"\u003eto perform\u003c\/strong\u003e the warm-up \u003cstrong data-mce-fragment=\"1\"\u003eexercises\u003c\/strong\u003e so that you can carry out your training \u003cstrong data-mce-fragment=\"1\"\u003ecleanly and injury-free\u003c\/strong\u003e and avoid training interruptions due to injury breaks.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eYou will also receive \u003cstrong data-mce-fragment=\"1\"\u003efour mobility plans\u0026nbsp;\u003c\/strong\u003e\u003cstrong data-mce-fragment=\"1\"\u003e(everyday mobility, overhead mobility, squat mobility, pike mobility\u003c\/strong\u003e) to \u003cstrong data-mce-fragment=\"1\"\u003eimprove\u003c\/strong\u003e your \u003cstrong data-mce-fragment=\"1\"\u003egeneral mobility\u003c\/strong\u003e. Ideally, you should complete the mobility workouts 1-2 times a week.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWith the\u003cstrong data-mce-fragment=\"1\"\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003enutrition and recipe guide\u003c\/strong\u003e, we provide you with the \u003cstrong data-mce-fragment=\"1\"\u003emost important basics\u003c\/strong\u003e so that you are optimally informed in the future and can control your athletic goals yourself through your diet. Whether you want to \u003cstrong data-mce-fragment=\"1\"\u003elose\u003c\/strong\u003e or \u003cstrong data-mce-fragment=\"1\"\u003egain weight\u003c\/strong\u003e, the guide provides you with the most important information for your nutritional goal, so that nothing stands in the way of a \u003cstrong data-mce-fragment=\"1\"\u003eflat stomach\u003c\/strong\u003e or \u003cstrong data-mce-fragment=\"1\"\u003esix-pack,\u003c\/strong\u003e but also a \u003cstrong data-mce-fragment=\"1\"\u003emuscular and healthy body\u003c\/strong\u003e!\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp data-pm-slice=\"1 1 []\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003e\u003cb\u003eMissing the right structure and guidance in your training?\u003c\/b\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cmeta charset=\"UTF-8\"\u003e\u003c\/p\u003e\n\u003cp data-pm-slice=\"1 1 []\"\u003eThe\u003cb\u003e Pullup \u0026 Dip App\u003c\/b\u003e gives you everything you need, right on your phone: your guide will be unlocked for free after your purchase in our shop – simply register in our app with the same email address. Complemented by step-by-step tips, workout plans, and an exercise library perfectly matched to your equipment. Stay focused and watch yourself improve, step by step.\u003c\/p\u003e\u003cstrong data-mce-fragment=\"1\"\u003e\u003c\/strong\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch2 data-mce-fragment=\"1\"\u003eThis is what you get:\u003c\/h2\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003e1) Pull-up training plan: The way to your first pull-up in 10 weeks [PDF]\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔️ 10-week pull-up training plan incl. exercise videos\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔️ Pull-up warm-up routine for injury-free training\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eWho is the plan suitable for?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eThe PDF training plan is suitable for all athletes who want to learn their first free and clean pull-up and is therefore aimed at beginners.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003e2) Warm-up \u0026 Mobility Plan [PDF]\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔️ Five warm-up plans (pull-up warm-up, push warm-up, leg training warm-up, full body warm-up, handstand warm-up) incl. exercise videos\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔️ Four mobility plans: Everyday Mobility, Overhead Mobility, Squat Mobility, Pike Mobility) incl. exercise videos\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔️ Free app access after purchase – guide unlocked in the Pullup \u0026 Dip App (step-by-step tips, workout plans, exercise library)\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eWho is the plan suitable for?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eThe warm-up training plans are suitable for all athletes who want to warm up perfectly before training in order to ideally target the target muscles and avoid training injuries. The mobility training plans are for all athletes who want to improve their mobility and flexibility.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003e3) Nutrition tips and recipes guide [PDF]\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔️ 16 pages of tips on sports nutrition (see also table of contents)\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔️ 29 delicious and healthy recipes to cook (including vegetarian and vegan recipes)\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔️ Free app access after purchase – guide unlocked in the Pullup \u0026 Dip App (step-by-step tips, workout plans, exercise library)\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eWho is the guide suitable for?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eThe nutrition and recipe guide is suitable for all athletes who value a healthy and tasty diet, want to learn the most important basics and want to cook delicious and healthy recipes.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003e4) Access to the Pullup \u0026 Dip App\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cmeta charset=\"UTF-8\"\u003e\u003c\/p\u003e\n\u003cp data-pm-slice=\"1 1 []\" style=\"font-style: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-line: none; text-decoration-thickness: auto; text-decoration-style: solid; caret-color: rgb(0, 0, 0); color: rgb(0, 0, 0);\"\u003eFree app access after purchase – guide unlocked in the Pullup \u0026 Dip App (step-by-step tips, workout plans, exercise library)\u003c\/p\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cdiv style=\"text-align: left;\"\u003e\u003cp style=\"max-width: 195px;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0731\/6675\/0021\/files\/erfolgsgarantie-en.png?v=1693388604%20data-image=v=1689758401\" alt=\"erfolgsgarantie\" style=\"margin-bottom: 16px; float: none; width: 195px; max-width: 195px; height: 195px;\" data-image=\"zgugv53d3h9d\" width=\"195\" height=\"195\"\u003e\u003c\/p\u003e\u003c\/div\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003e60-day success guarantee\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWe are so confident in our plans \u0026 guides that we give you a \u003cstrong data-mce-fragment=\"1\"\u003e60-day success guarantee\u003c\/strong\u003e. If you do not achieve success within the first 60 days and are not satisfied, write us a short message and we will refund your money. No ifs and buts! \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003eShipping:\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003eYou will receive the training plan directly by e-mail as a PDF download after successful payment.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e","brand":"Pullup \u0026 Dip","offers":[{"title":"Default Title","offer_id":46810856784197,"sku":"D-GUIDE-BUNDLE-1","price":39.9,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0731\/6675\/0021\/files\/MAIN.Guide-Bundle-de.jpg?v=1769611820"},{"product_id":"nutrition-guide","title":"Nutrition tips and recipes guide [PDF] in English","description":"\u003ch2 data-mce-fragment=\"1\"\u003ePDF Nutrition and Recipes Guide\u003c\/h2\u003e\n\u003cp data-mce-fragment=\"1\"\u003eDo you value a\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003ehealthy diet\u003c\/strong\u003e, want to learn the\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003emost important basics about sports nutrition\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eand\u003cstrong data-mce-fragment=\"1\"\u003ecook\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003edelicious and healthy recipes\u003c\/strong\u003e? Then our\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003enutrition and recipe guide\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eis just right for you!\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eHere we provide you with the\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003emost important basics\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eso that you are optimally informed in the future and can control your sporting goals yourself through your diet. Whether you want to\u003cstrong data-mce-fragment=\"1\"\u003elose weight\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003e\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e or gain weight\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e , the guide provides you with the most important information for your nutritional goal, so that nothing stands in the way of a\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eflat stomach\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003eor\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003esix-pack,\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003ebut also a\u003cspan data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003emuscular and healthy body\u003c\/strong\u003e!\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eBecause the training itself is only one component, the right diet is just as important. You will learn, among other things:\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e- What is a calorie balance?\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e- What are calories and macronutrients?\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e- How do I calculate my energy requirements?\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e- How do I build muscle? How do I lose weight?\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e...and much more!\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp data-pm-slice=\"1 1 []\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003e\u003cb\u003eMissing the right structure and guidance in your training?\u003c\/b\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cmeta charset=\"UTF-8\"\u003e\u003c\/p\u003e\n\u003cp data-pm-slice=\"1 1 []\"\u003eThe \u003cb\u003ePullup \u0026 Dip App\u003c\/b\u003e gives you everything you need, right on your phone: your guide will be unlocked for free after your purchase in our shop – simply register in our app with the same email address. Complemented by step-by-step tips, workout plans, and an exercise library perfectly matched to your equipment. Stay focused and watch yourself improve, step by step.\u003c\/p\u003e\u003cstrong data-mce-fragment=\"1\"\u003e\u003c\/strong\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003eThis is what you get:\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔️ 16 pages of tips on sports nutrition (see also table of contents)\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔️ 29 delicious and healthy recipes to cook (including vegetarian and vegan recipes)\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔️ Free app access after purchase – guide unlocked in the Pullup \u0026 Dip App (step-by-step tips, workout plans, exercise library)\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003eWho is the guide suitable for?\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003eThe nutrition and recipe guide is suitable for all athletes who value a healthy and tasty diet, want to learn the most important basics and want to cook delicious and healthy recipes.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cdiv style=\"text-align: left;\"\u003e\u003cp style=\"max-width: 140px;\"\u003e\u003cimg style=\"margin-bottom: 16px; float: none; width: 140px; max-width: 140px; height: 140px;\" alt=\"erfolgsgarantie\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0731\/6675\/0021\/files\/erfolgsgarantie-en.png?v=1693388604%20\" data-image=\"9qa0mfm7ssfa\" width=\"140\" height=\"140\"\u003e\u003c\/p\u003e\u003c\/div\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003e60-day success guarantee\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWe are so confident in our guide that we give you a \u003cstrong data-mce-fragment=\"1\"\u003e60-day success guarantee\u003c\/strong\u003e. If you do not achieve success within the first 60 days and are not satisfied with the guide, write us a short message and we will refund your money. No ifs, ands or buts! \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003eShipping:\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003eYou will receive the guide directly by e-mail as a PDF download after successful payment.\u003c\/p\u003e","brand":"Pullup \u0026 Dip","offers":[{"title":"Default Title","offer_id":46810863108421,"sku":"D-NUTRITION-PLAN","price":19.9,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0731\/6675\/0021\/files\/MAIN.Ernaehrungstipps-Rezepte-de.jpg?v=1769611154"},{"product_id":"warm-up-mobility-plan","title":"Warm-up \u0026amp; Mobility Plan [PDF]","description":"\u003ch2 data-mce-fragment=\"1\"\u003ePDF Warm-Up \u0026 Mobility Plan\u003c\/h2\u003e\n\u003cp data-mce-fragment=\"1\"\u003e Before training\u003cspan data-mce-fragment=\"1\"\u003e\u0026nbsp;\u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003ewarm up perfectly\u003c\/strong\u003e to\u003cspan data-mce-fragment=\"1\"\u003e\u0026nbsp;\u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eTo avoid injuries\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e\u0026nbsp;\u003c\/span\u003eand yours\u003cspan data-mce-fragment=\"1\"\u003e\u0026nbsp;\u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eimprove general mobility\u003c\/strong\u003e ?\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e Our\u003cspan data-mce-fragment=\"1\"\u003e\u0026nbsp;\u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eWarm-up and mobility plans\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e\u0026nbsp;\u003c\/span\u003eoffer you exactly that!\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e We give you\u003cspan data-mce-fragment=\"1\"\u003e\u0026nbsp;\u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003efive warm-up plans\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e\u0026nbsp;\u003c\/span\u003eto help you prepare perfectly for any training session. Be it \u003cstrong data-mce-fragment=\"1\"\u003epull-up warm-up, push warm-up, leg training warm-up, full body warm-up\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e\u0026nbsp;\u003c\/span\u003eor\u003cspan data-mce-fragment=\"1\"\u003e\u0026nbsp;\u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eHandstand warm-up\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e\u0026nbsp;\u003c\/span\u003e- with the plans you are\u003cspan data-mce-fragment=\"1\"\u003e\u0026nbsp;\u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003ewell prepared for every upcoming training session\u003c\/strong\u003e .\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e We will show you exactly how \u003cstrong data-mce-fragment=\"1\"\u003eto perform the warm-up exercises\u003c\/strong\u003e so that you can\u003cspan data-mce-fragment=\"1\"\u003e\u0026nbsp;\u003c\/span\u003eYou can perform the exercises \u003cstrong data-mce-fragment=\"1\"\u003ecleanly and without injury\u003c\/strong\u003e and there are no interruptions in your training due to injury.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e You will also receive\u003cspan data-mce-fragment=\"1\"\u003e\u0026nbsp;\u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003efour mobility plans\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e\u0026nbsp;\u003c\/span\u003e( \u003cstrong data-mce-fragment=\"1\"\u003eEveryday Mobility, Overhead Mobility, Squat Mobility, Pike Mobility\u003c\/strong\u003e ) to improve your\u003cspan data-mce-fragment=\"1\"\u003e\u0026nbsp;\u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003eto improve general mobility\u003c\/strong\u003e . You should ideally complete mobility training 1-2x\/week.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003cstrong data-mce-fragment=\"1\"\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp data-pm-slice=\"1 1 []\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003e\u003cb\u003eMissing the right structure and guidance in your training?\u003c\/b\u003e\u003cb\u003e\u003cbr\u003e\u003c\/b\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003cmeta charset=\"UTF-8\"\u003e\u003c\/p\u003e\n\u003cp data-pm-slice=\"1 1 []\"\u003eThe \u003cb\u003ePullup \u0026 Dip App\u003c\/b\u003e gives you everything you need, right on your phone: your guide will be unlocked for free after your purchase in our shop – simply register in our app with the same email address. Complemented by step-by-step tips, workout plans, and an exercise library perfectly matched to your equipment. Stay focused and watch yourself improve, step by step.\u003c\/p\u003e\u003cstrong data-mce-fragment=\"1\"\u003e\u003c\/strong\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003e This is what you get:\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔ Five warm-up plans (pull-up warm-up, push warm-up, leg training warm-up, full body warm-up, handstand warm-up) including exercise videos\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔ Four mobility plans: everyday mobility, overhead mobility, squat mobility, pike mobility) including exercise videos\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e✔\u0026nbsp;️Free app access after purchase – guide unlocked in the Pullup \u0026 Dip App (step-by-step tips, workout plans, exercise library)\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003e Who is the plan suitable for?\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003e The warm-up training plans are suitable for all athletes who want to warm up perfectly before training in order to ideally target the target muscles and avoid training injuries.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e The mobility training plans are for all athletes who want to improve their mobility and flexibility.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003e What accessories do I need to carry out the plan? (optional)\u003c\/h3\u003e\n\u003cul data-mce-fragment=\"1\"\u003e\u003cli data-mce-fragment=\"1\"\u003e \u003ca href=\"https:\/\/pullopdip.com\/products\/pull-up-bands\" target=\"_blank\" title=\"Pull-up band\" rel=\"noopener noreferrer\"\u003eResistance bands\u003c\/a\u003e\u003c\/li\u003e\u003cli data-mce-fragment=\"1\"\u003e \u003ca href=\"https:\/\/pullopdip.com\/products\/exercise-mat%20\" target=\"_blank\" title=\"Fitness mat\" rel=\"noopener noreferrer\"\u003eFitness mat\u003c\/a\u003e\u003c\/li\u003e\u003cli data-mce-fragment=\"1\"\u003e Gymnastics stick\u003c\/li\u003e\u003c\/ul\u003e\n\u003cdiv style=\"text-align: left;\"\u003e\u003cp style=\"max-width: 108px;\"\u003e\u003cimg style=\"margin-bottom: 16px; float: none; width: 108px; max-width: 108px; height: 108px;\" alt=\"erfolgsgarantie\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0731\/6675\/0021\/files\/erfolgsgarantie-en.png?v=1693388604%20\" data-image=\"1jkrf99tjxlt\" width=\"108\" height=\"108\"\u003e\u003c\/p\u003e\u003c\/div\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003e 60 day success guarantee\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003e We are so confident in our plan that we can offer you a\u003cspan data-mce-fragment=\"1\"\u003e\u0026nbsp;\u003c\/span\u003e\u003cstrong data-mce-fragment=\"1\"\u003e60-day success guarantee\u003c\/strong\u003e\u003cspan data-mce-fragment=\"1\"\u003e\u0026nbsp;\u003c\/span\u003eIf you don't see any results within the first 60 days and aren't satisfied with the plan, just write us a short message and we'll refund your money. No ifs or buts!\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003ch3 data-mce-fragment=\"1\"\u003e Shipment:\u003c\/h3\u003e\n\u003cp data-mce-fragment=\"1\"\u003e After successful payment, you will receive the training plan directly by email as a PDF download.\u003c\/p\u003e","brand":"Pullup \u0026 Dip","offers":[{"title":"Default Title","offer_id":46810869137733,"sku":"D-WARMUP-PLAN","price":19.9,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0731\/6675\/0021\/files\/MAIN.Warm-up-Mobility-Plan-de.jpg?v=1769610828"},{"product_id":"ultimate-calisthenics-guide-bundle","title":"Ultimate Calisthenics Guide Bundle (4 Guides, English)","description":"\u003ch3\u003e\n\u003cstrong\u003e\u003cspan style=\"font-family: 'Arial',sans-serif;\"\u003eUltimate Calisthenics Guide Bundle - 4 training guides at almost half price! Save 37% now and get the complete package!\u003c\/span\u003e\u003c\/strong\u003e\u003cspan style=\"font-family: 'Arial',sans-serif;\"\u003e\u003c\/span\u003e\n\u003c\/h3\u003e\n\u003cp class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eWant to finally get started and achieve your fitness goals? With our \u003cb\u003e4 guide bundle\u003c\/b\u003e, you have everything you need to get stronger, more flexible and healthier step by step - all in one package! From your first pull-up to optimal warm-up routines and a diet that supports your goals, we'll guide you on your path to success.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\u003c\/b\u003e\u003c\/h3\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e1. PDF pull-up training plan - your first pull-up in 10 weeks\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\n\u003c\/h3\u003e\n\u003cp class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eDo you finally want to do your first pull-up and stay safe and injury-free? Our \u003cb\u003e10-week pull-up training plan\u003c\/b\u003e shows you exactly how to train so that you are guaranteed to achieve your goal! With clear instructions and the right exercises, you will make rapid progress and enjoy your training more and more. We will keep you \"on the pole\" - you will become a \"pull-up machine\", without any stress, but with a structured plan and continuous success!\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\u003c\/b\u003e\u003c\/h3\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eWhat you can expect:\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\n\u003c\/h3\u003e\n\u003cul type=\"disc\"\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eEach exercise will be explained to you step by step so that you perform it cleanly and correctly\u003c\/span\u003e\u003c\/li\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eYou get stronger week after week and see real progress\u003c\/span\u003e\u003c\/li\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eYour motivation remains high thanks to clear goals and exercise videos\u003c\/span\u003e\u003c\/li\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eYou'll also build strength and muscle, improve your health and burn fat!\u003c\/span\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eWhat you get:\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\n\u003c\/h3\u003e\n\u003cul type=\"disc\"\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l5 level1 lfo5; tab-stops: list 36.0pt;\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e10-week pull-up training plan\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e with step-by-step instructions and exercise videos\u003c\/span\u003e\n\u003c\/li\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l5 level1 lfo5; tab-stops: list 36.0pt;\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003ePull-up warm-up routine\u0026nbsp;\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eso that you warm up properly and avoid injuries\u003c\/span\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\u003c\/b\u003e\u003c\/h3\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eWho is the plan suitable for?\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e \u003c\/span\u003e\n\u003c\/h3\u003e\n\u003cp class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eThis training plan is ideal for beginners who want to learn their first pull-up. With consistent training and motivation, you will reach your goal in 10 weeks!\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003cbr\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto;\"\u003e \u003c\/p\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e2. PDF Warm-up \u0026 Mobility Plan - Optimal preparation for every workout\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\n\u003c\/h3\u003e\n\u003cp class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eWith our \u003cb\u003e5 warm-up plans\u003c\/b\u003e, you are always well prepared for every training session. Whether you want to practice pull-ups, push-ups or handstands, we'll show you exactly how to warm up properly to avoid injury. You'll also get \u003cb\u003e4 mobility plans\u003c\/b\u003e that will improve your flexibility and make you fitter in general.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\u003c\/b\u003e\u003c\/h3\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eWhy you need these warm-up \u0026 mobility plans:\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\n\u003c\/h3\u003e\n\u003cul type=\"disc\"\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l1 level1 lfo2; tab-stops: list 36.0pt;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eYou prepare your body specifically for each training session - for maximum performance\u003c\/span\u003e\u003c\/li\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l1 level1 lfo2; tab-stops: list 36.0pt;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eNo more injury interruptions, you always train safely and effectively\u003c\/span\u003e\u003c\/li\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l1 level1 lfo2; tab-stops: list 36.0pt;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eYour mobility improves and you become more flexible and efficient in the long term\u003c\/span\u003e\u003c\/li\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l1 level1 lfo2; tab-stops: list 36.0pt;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eWe show you how to perform the exercises correctly so that you get the most out of your training\u003c\/span\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\u003c\/b\u003e\u003c\/h3\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eWhat you get:\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\n\u003c\/h3\u003e\n\u003cul type=\"disc\"\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l7 level1 lfo6; tab-stops: list 36.0pt;\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eFive warm-up plans\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e: for pull-ups, push-ups, leg training, full body and handstand\u003c\/span\u003e\n\u003c\/li\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l7 level1 lfo6; tab-stops: list 36.0pt;\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eFour mobility plans\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e: Everyday Mobility, Overhead Mobility, Squat Mobility, Pike Mobility\u003c\/span\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\u003c\/b\u003e\u003c\/h3\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eWho is the plan suitable for?\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e \u003c\/span\u003e\n\u003c\/h3\u003e\n\u003cp class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003ePerfect for anyone who wants to improve their mobility and flexibility - so you can get the most out of your training and avoid injury.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\u003c\/b\u003e\u003c\/h3\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e3. PDF Nutrition and Recipes Guide - Nutrition that supports your goals\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\n\u003c\/h3\u003e\n\u003cp class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eNutrition plays a key role when it comes to your fitness - and we make it easy for you! In our \u003cb\u003eNutrition and Recipes Guide\u003c\/b\u003e, you'll learn everything you need to know to align your diet with your goals. Whether you want to lose fat or build muscle, with our tips and delicious recipes you'll be perfectly prepared to achieve your goals.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eWhy you'll love this guide:\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\n\u003c\/h3\u003e\n\u003cul type=\"disc\"\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l6 level1 lfo3; tab-stops: list 36.0pt;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eYou'll learn how to optimize your diet to meet your training goals\u003c\/span\u003e\u003c\/li\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l6 level1 lfo3; tab-stops: list 36.0pt;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eOur recipes are healthy, easy to prepare and really tasty\u003c\/span\u003e\u003c\/li\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l6 level1 lfo3; tab-stops: list 36.0pt;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eYou will achieve your goal, be it a flat stomach, six-pack or a muscular, healthy body\u003c\/span\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eWhat you get:\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\n\u003c\/h3\u003e\n\u003cul type=\"disc\"\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l4 level1 lfo7; tab-stops: list 36.0pt;\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e16 pages of valuable nutrition tips\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e especially for athletes\u003c\/span\u003e\n\u003c\/li\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l4 level1 lfo7; tab-stops: list 36.0pt;\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e29 delicious recipes\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e to cook - from breakfast to main courses and snacks, including vegetarian and vegan options\u003c\/span\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eWho is the guide suitable for?\u003c\/span\u003e\u003c\/b\u003e\u003c\/h3\u003e\n\u003cp class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eThis guide is for anyone who wants to improve their diet to achieve their fitness goals faster - and never want to compromise on taste!\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\u003c\/b\u003e\u003c\/h3\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e4. PDF Full Body Bodyweight Training Plan - Achieve new records in 10 weeks\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\n\u003c\/h3\u003e\n\u003cp class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eThis \u003cb\u003efull-body bodyweight training plan\u003c\/b\u003e is your ticket to new personal bests! You'll get stronger, faster and fitter - guaranteed! In just 10 weeks, you'll not only improve your performance, but also feel better all round. The plan is perfect for anyone who wants to push their limits and set new records.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eWhy you need this plan:\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\n\u003c\/h3\u003e\n\u003cul type=\"disc\"\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l2 level1 lfo4; tab-stops: list 36.0pt;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eYou'll achieve new records week after week and get fitter and fitter\u003c\/span\u003e\u003c\/li\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l2 level1 lfo4; tab-stops: list 36.0pt;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eThe plan is varied and keeps you motivated\u003c\/span\u003e\u003c\/li\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l2 level1 lfo4; tab-stops: list 36.0pt;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003ePerfect for your home - all you need is your own body weight and a little time\u003c\/span\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eWhat you get:\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\n\u003c\/h3\u003e\n\u003cul type=\"disc\"\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l3 level1 lfo8; tab-stops: list 36.0pt;\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eFull-body training plan\u0026nbsp;\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eadapted to your level - whether beginner or advanced\u003c\/span\u003e\n\u003c\/li\u003e\n\u003cli class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-list: l3 level1 lfo8; tab-stops: list 36.0pt;\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eExercise videos\u0026nbsp;\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eto help you learn the perfect technique\u003c\/span\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eWho is the plan suitable for?\u003c\/span\u003e\u003c\/b\u003e\u003c\/h3\u003e\n\u003cp class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eFor anyone who has already mastered between one and three pull-ups and dips and wants to take their performance to the next level. If you're still a beginner, it's best to start with our pull-up training plan.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cstrong\u003e\u003cspan style=\"font-family: 'Arial',sans-serif;\"\u003e\u003c\/span\u003e\u003c\/strong\u003e\u003c\/h3\u003e\n\u003ch3\u003e\u003cb\u003eAccess the Pullup \u0026 Dip App – your training, always with you!\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif;\"\u003e\u003c\/span\u003e\n\u003c\/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-family: 'Arial',sans-serif;\"\u003e\u003c\/span\u003eAfter your purchase, your guide is \u003cb\u003eautomatically unlocked in the Pullup \u0026 Dip App\u003c\/b\u003e. Train with\u003cb\u003e step-by-step instructions\u003c\/b\u003e, access \u003cb\u003efree workout plans\u003c\/b\u003e, and explore the matching \u003cb\u003eexercise library\u003c\/b\u003e – \u003cb\u003eanytime, anywhere\u003c\/b\u003e. Simply register with the same email address you used in the shop.\u003c\/p\u003e\n\n\u003cp\u003e\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e \u003c\/span\u003e\u003c\/p\u003e\n\u003ch3 class=\"MsoNormal\"\u003e\n\u003cb\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eWhy this bundle is your perfect training partner\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003e\u003c\/span\u003e\n\u003c\/h3\u003e\n\u003cp class=\"MsoNormal\" style=\"mso-margin-top-alt: auto; mso-margin-bottom-alt: auto;\"\u003e\u003cspan style=\"font-family: 'Arial',sans-serif; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: DE; mso-fareast-language: DE;\"\u003eWith our \u003cb\u003e4-pack guide bundle\u003c\/b\u003e, you are well equipped to achieve your fitness goals. You get everything you need - structured training, the right nutrition and valuable tips for your mobility and health. And best of all, we'll help you stick with it and celebrate your progress regularly! What are you waiting for? Start today and transform your body - with us by your side!\u003c\/span\u003e\u003c\/p\u003e\n\u003cdiv style=\"text-align: left;\"\u003e\u003cp\u003e\u003cimg style=\"margin-bottom: 16px; float: none;\" alt=\"erfolgsgarantie\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0731\/6675\/0021\/files\/erfolgsgarantie-en.png?v=1693388604 data-image=\" data-image=\"8kze846cno3j\" height=\"160\" width=\"160\"\u003e\u003c\/p\u003e\u003c\/div\u003e\n\u003ch3\u003e60-day success guarantee\u003c\/h3\u003e\n\u003cp\u003eWe are so confident in our plans \u0026 guides that we give you a \u003cstrong\u003e60-day success guarantee\u003c\/strong\u003e. If you don't achieve success within the first 60 days and are not satisfied, write us a short message and we will refund your money. No ifs and buts! \u003c\/p\u003e\n\u003ch3\u003eShipping:\u003c\/h3\u003e\n\u003cp\u003eYou will receive the training plan directly by e-mail as a PDF download after successful payment.\u003c\/p\u003e","brand":"Pullup \u0026 Dip","offers":[{"title":"Default Title","offer_id":54098229100869,"sku":"D-CALI-GUIDE-BUNDLE","price":49.9,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0731\/6675\/0021\/files\/MAIN.Ultimate_Calisthenics_Guide_Bundle-de.jpg?v=1769609954"},{"product_id":"pull-deficit-guide","title":"Pull-Deficit Guide - Exercises for a Healthy Back and Good Posture","description":"\u003ch3\u003ePull-Deficit Guide - Exercises for a Healthy Back and Good Posture\u003c\/h3\u003e\n\u003cp class=\"p1\"\u003e\u003cstrong\u003eBack pain\u003c\/strong\u003e, \u003cstrong\u003emuscle tension\u003c\/strong\u003e, and a \u003cstrong\u003ehunched back\u003c\/strong\u003e often have a common cause: the \u003cstrong\u003epull deficit\u003c\/strong\u003e. Too much sitting and too little pulling movement in your daily routine throw your muscles out of balance. With our Pull Deficit Guide, you can specifically correct this imbalance.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eWe'll show you, step by step, how to perform the \u003cstrong\u003eexercises\u003c\/strong\u003e and \u003cstrong\u003eroutine\u003c\/strong\u003e correctly and how to steadily improve through three progressive phases—whether you've never worked out before or have been training regularly.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u0026nbsp;\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cstrong\u003eDo you lack the right structure in your workouts? \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eWith the \u003cstrong\u003ePullup \u0026 Dip app\u003c\/strong\u003e, you have everything right on your phone: Your guide will be unlocked for free after purchase when you register in our app using the same email address. It includes video demonstrations of all exercises, over 100 additional exercises, and complete workout plans for your entire body.\u003c\/p\u003e\n\u003cp\u003e\u0026nbsp;\u003c\/p\u003e\n\u003ch3\u003eHere's what you'll get:\u003c\/h3\u003e\n\u003cp\u003e✔️ 3-Phase Pull Deficit Training Routine, Including 16 Exercises with Descriptions and Videos\u003c\/p\u003e\n\u003cp\u003e✔️ Warm-up routine for injury-free workouts\u003c\/p\u003e\n\u003cp\u003e✔️ Free app access after purchase – Guide unlocked in the Pullup \u0026 Dip app\u003c\/p\u003e\n\u003cp\u003e\u0026nbsp;\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003eWhy this workout makes sense:\u003c\/b\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThese exercises strengthen your back, shoulders, and core, help correct your muscle imbalances, and thus reduce back pain in your daily life and help you develop a posture that becomes more and more natural over time.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003eWho is this guide intended for\u003c\/b\u003e?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThis guide is intended for anyone who wants to actively do something to relieve muscle tension and back pain, whether they are beginners or advanced exercisers.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003eHow much time should I set aside\u003c\/b\u003e?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eYou can do this workout comfortably at home; it’s easy to fit into your daily routine, with no need to travel to the gym or wait for equipment.\u003c\/p\u003e\n\u003cp\u003e\u0026nbsp;\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat supplies do I need to carry out the plan\u003c\/strong\u003e?\u003c\/p\u003e\n\u003cp\u003eYou can do 6 of the 16 exercises without any equipment at all. For the remaining exercises, we recommend:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca title=\"Gymnastics rings\" href=\"https:\/\/pullopdip.com\/products\/wooden-gymnastic-rings\" target=\"_blank\"\u003eGymnastics rings\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u0026nbsp;\u003ca title=\"Pull-up bar\" href=\"https:\/\/pullopdip.com\/collections\/pullup-bars\" target=\"_blank\"\u003ePull-Up Bar \u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca title=\"Pull-up bands\" href=\"https:\/\/pullopdip.com\/products\/pull-up-bands\" target=\"_blank\"\u003ePull-up bands\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003ePush\u003ca title=\"push-up handles\" href=\"https:\/\/pullopdip.com\/collections\/parallettes-pushup-bars\"\u003e-\u003c\/a\u003e up \u003ca title=\"push-up handles\" href=\"https:\/\/pullopdip.com\/collections\/parallettes-pushup-bars\"\u003ehandles\u003c\/a\u003e (optional)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u0026nbsp;\u003c\/p\u003e\n\u003ch3\u003eWhat to Expect\u003c\/h3\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003ePhase 1: Foundation (Weeks 1–3); \u003c\/b\u003eGoal: To develop a sense of movement; no strength required.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003ePhase 2: Development (Weeks 4–6); \u003c\/b\u003eGoal: Increase strength and stability; practice initial pulling movements with support.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003ePhase 3: Progress (starting in Week 7); \u003c\/b\u003eGoal: Build real pulling strength; do your first pull-ups.\u003c\/p\u003e\n\u003cp\u003e\u0026nbsp;\u003c\/p\u003e\n\u003cdiv style=\"text-align: left;\"\u003e\u003cp\u003e\u003cimg style=\"margin-bottom: 16px; float: none;\" alt=\"guarantee of success\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0731\/6675\/0021\/files\/erfolgsgarantie-en_160x160.png\" data-image=\"z561swcy9b0i\"\u003e\u003c\/p\u003e\u003c\/div\u003e\n\u003ch3\u003e60-Day Success Guarantee\u003c\/h3\u003e\n\u003cp\u003eWe're so confident in our plan that we're offering you a\u003cstrong\u003e60-day success guarantee for \"\u003c\/strong\u003e\u0026nbsp;\u003cstrong\u003e\u003c\/strong\u003e \"\u003cstrong\u003e(\u003c\/strong\u003e ) at\u0026nbsp;. If you don't see results within the first 60 days and aren't satisfied with the plan, just send us a quick message and we'll refund your money. No ifs, ands, or buts!\u0026nbsp;\u003c\/p\u003e\n\u003cp\u003e\u0026nbsp;\u003c\/p\u003e\n\u003ch3\u003eShipping:\u003c\/h3\u003e\n\u003cp\u003eOnce payment has been processed, you'll receive the training plan directly via email as a PDF download.\u0026nbsp;\u003c\/p\u003e","brand":"Pullup \u0026 Dip","offers":[{"title":"Default Title","offer_id":58665215525189,"sku":"D-PULLDEFICIT-PLAN","price":14.9,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0731\/6675\/0021\/files\/zug-defizit-guide-main-de.jpg?v=1786724874"}],"url":"https:\/\/pullopdip.com\/collections\/plans-and-guides.oembed","provider":"Pullup \u0026 Dip","version":"1.0","type":"link"}