Complete Beginner Routine (weak dude)

[quad6]

I'm a 25yr old 6'2 tall complete beginner with low strength. My goal before getting Coach Sommer's book was to build some strength through bodyweight movements. I recently got the book and am trying to design a routine for myself.

I can't do the back lever, a single full pullup or dip. I can only manage about 12 pushups and 4 chin-ups so obviously I'm quite weak. It's hard to know where to start and how much to take on. Here's a first draft of my programme. All comments welcome please.

Static work

L-Sit tuck (6x10s)

Straddle L (6x10s)

Frog Stand (6x10s)

Wall Handstand (6x10s)

Tuesday

• static work

• push-ups (5x3 incline)

• chin-ups (5x3)

• jump squats

• shoulder dislocates & wall extensions

Thurs

• static work

• pull-ups (3x5 band-assisted)

• dips (3x5 negative)

• moutain climbers/ham raises

Sun

• static work

• rows-XR floor (5x3)

• pushups XR (5x3)

• squats

• shoulder dislocates & wall extensions

Does this look alright? Right now I really just want to be able to perform a full pullup and dip.

I have hypermobility in my wrists that causes pain. I need to use pushup bars for everything where they bear much weight (dips, handstand, frog stand etc) Is that o.k?

[Blairbob]

Looks good. It is ok to use parallettes or pushup bars if your wrists can't take it. You should probably start working the wrist pre-hab drills that have been posted on the forum before.

[Felipe]

I would stress more the number of reps, and sets this goals: 10 pullups, 30 pushups, 50 free squats, 100 sit ups

To increase the number, just do the 60% of the max number of rep for 3 sets.

Example: your max is 20 rep, do 12x3.

For pullups - they are harder than other exercise, use a pyramidal scheme.

Example: your maximum is 4 rep.

Do 1-2-3-4-3-2-1.

A lot better than 4x3.

Static work is difficult, but it will enhance greatly your performances.

Remember that the more quality you have, the more quantity you get.