Mastering Bodyweight Movements: My Favorite Progression
Feb 12, 2025
Bodyweight movements are the foundation of strength and endurance. Whether it's pull-ups, dips, push-ups, or sit-ups, they all can be improved drastically by utilizing two things: a smart progression and consistency.
Although anyone can have the goal of increasing their bodyweight strength and endurance, this progression was specifically developed for professions in the tactical field have that physical standards that must be met. Improving your muscular endurance can be the key to excelling in these tests.
Over the past eight years, I’ve used this progression with over 10,000 clients, and it delivers results every time.
The 5 Week Plan
This plan is simple but effective. The goal is to increase volume gradually over time, allowing your muscles to adapt and grow stronger, week over week. There will likely be points of failure during this progression - that is intentional. Reaching failure means you're pushing your body hard enough. Stay the course.
Step 1: Test Your Max Reps
Before you begin, perform a max repetition in 60 second test for your chosen movement. This number will serve as the foundation for your 5 week progression. And yes, you can break up the reps as needed. Ideally, you would not, but most people will have to. Take short breaks and rack up as many reps as you can in a minute. Record this number.
Weekly Structure
Each session follows an every 1:30 (EMOM style) structure, meaning you complete your reps and then rest for the remainder of the 1:30 before starting the next round.
Week 1:
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Day 1: 6 Rounds – 35% of your test number
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Day 2: 6 Rounds – 40% of your test number
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Day 3: 6 Rounds – 45% of your test number
Week 2:
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Day 1: 7 Rounds – 35% of your test number
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Day 2: 7 Rounds – 40% of your test number
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Day 3: 7 Rounds – 45% of your test number
Week 3:
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Day 1: 7 Rounds – 40% of your test number
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Day 2: 7 Rounds – 45% of your test number
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Day 3: 7 Rounds – 50% of your test number
(Notice how we're gradually building volume over time...)
Week 4:
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Day 1: 8 Rounds – 35% of your test number
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Day 2: 8 Rounds – 40% of your test number
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Day 3: 8 Rounds – 45% of your test number
Week 5:
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Day 1: 8 Rounds – 40% of your test number
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Day 2: 8 Rounds – 45% of your test number
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Day 3: 8 Rounds – 50% of your test number
Week 6:
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Day 1: Retest your max reps in 60 seconds
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Record and compare to week 1. Repeat this program as many times as you'd like.
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Why This Works
This plan is built around progressive overload and high volume. By starting with lower percentages and increasing volume over time, you train your muscles and nervous system to handle higher workloads efficiently.
There is likely a point of failure as the percentages get higher - this is OK - even if you hit failure, take a quick rest and still aim to get the number of reps in in the 90 seconds. The good news is that you can recover quickly from bodyweight movements in most cases, so even while pushing through these failure points, you should be back to full speed for the next session.
Who Can Benefit?
This approach works for anyone looking to improve their bodyweight strength, from military personnel and law enforcement officers needing to meet fitness standards, to everyday athletes wanting to increase endurance and muscular stamina.
Final Thoughts
If you're serious about mastering your bodyweight strength, commit to this plan and retest your max at Week 6. You’ll be stronger, more efficient, and better prepared for any physical challenge ahead.
Give it a shot, and let me know how your progress goes!
