{"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","url":"https:\/\/pullopdip.com\/products\/bodyweight-workout-plan","provider":"Pullup \u0026 Dip","version":"1.0","type":"link"}