Men's Extreme Fit Plan

Men's Ultimate Workout Pack
Men's Extreme
Fit Plan
© COPYRIGHT 2018 - PULL UP MATE X
3x Full Body Fitness Workouts
Push your fitness levels to their absolute limit
with these extreme fitness workouts.
45 - 60 minutes
Men's Ultimate Workout Pack - Men's Extreme Fit Plan © COPYRIGHT 2018 - PULL UP MATE X
Full Body Workout A
EXERCISE SETS TIME ON TEMPO ACTIVE REST
Pull Up Mate Build - HALF
A1 L-Sit Wide-Grip Pull-Up 5 45 secs Controlled 30 secs
A2 Jump Squat 5 45 secs Explosive 30 secs
A3 Plank 5 45 secs Hold 30 secs
A4 High Plyo Press Up 5 45 secs Explosive 30 secs
A5 Suspended Leg Raise 5 45 secs Controlled 30 secs
A6 Alternating Pistol Squat 5 45 secs Controlled 30 secs
A7 Strict Underhand-Grip Inverted Row 5 45 secs 10X0 30 secs
A8 Mountain Climber 5 45 secs Fast 30 secs
A9 Dips 5 45 secs 10X0 30 secs
A10 Shoulders-Elevated Hip Raise 5 45 secs 10X1 30 secs
NOTE - Active Rest is Jogging on the Spot for the Stated Time Duration
A Full Body Workout A
A1 L-Sit Wide-Grip Pull-Up
5 45 secs Controlled 30 secs
TOP TIPS
Point the toes away
from you and keep
your legs high
throughout.
MUSCLES WORKED
A Bent-Hips Wide-Grip Inverted Row
B Scaled Version Back, Biceps, Core
A2 Jump Squat
5 45 secs Explosive 30 secs
TOP TIPS
Drive through the
legs, thrust the
glutes and throw the
arms up in the air.
MUSCLES WORKED
Cardiovascular A B
A3 Plank
5 45 secs Hold 30 secs
TOP TIPS
Straighten the legs
and squeeze the
glutes, keep the
elbows direcly
under the shoul-
ders.
MUSCLES WORKED
A Core
A4 High Plyo Press Up

TOP TIPS
Power out of the
press up, exploding
into the air, catch
the bar on the
descent.
MUSCLES WORKED
Chest, Triceps A B
A5 Suspended Leg Raise
TOP TIPS
Push the bum
backwards above
the straight bar as
you raise the legs.
MUSCLES WORKED
A Suspended Knee Raise
B Scaled Version Core, Biceps, Back
A6 Alternating Pistol Squat

TOP TIPS
Place your arms out
in front of you at the
bottom for balance,
keep the foot flat on
the floor, alternate
legs each rep.
MUSCLES WORKED
Quads, Glutes,
Hamstrings A B C
A7 Strict Underhand-Grip Inverted Row
5 45 secs 10X0 30 secs
TOP TIPS
Squeeze the glutes
and the core to keep
your body tight and
isolate the working
muscles.
MUSCLES WORKED
A Bent-Knees Underhand-Grip Inverted Row
B Scaled Version Back, Biceps
A8 Mountain Climber
5 45 secs Fast 30 secs
TOP TIPS
Support your weight
in your hands as you
jump and scissor
the legs to land in
the same position
on the opposite
sides.
MUSCLES WORKED
Full Body A Mountain Climber (scaled)
B Scaled Version
A9 Dips
TOP TIPS
Cross the legs
behind you, lower
the chest to the bar,
lift the chest as you
drive through the
arms.
Can Do
Band
Assisted
MUSCLES WORKED
Triceps, Chest,
A B
Shoulders
A10 Shoulders-Elevated Hip Raise

TOP TIPS
Drive through the
heels, tuck your
tailbone underneath
and squeeze your
glutes at the top.
Position the edge of
the bench just below
your shoulder
blades.
MUSCLES WORKED
Glutes, Hamstrings A Glute Bridge
B Scaled Version
Full Body Workout B
Pull Up Mate Build - FULL
A1 Neutral Grip Pull Up 5 45 secs 10X0 30 secs
A2 Burpee 5 45 secs Fast 30 secs
A3 L-Sit Scissors 5 45 secs Controlled 30 secs
A4 Raised Feet Straight Leg Rear Dips 5 45 secs 10X0 30 secs
A5 Hanging Alternating Oblique Crunch 5 45 secs Controlled 30 secs
A6 Sumo Squat 5 45 secs 10X0 30 secs
A7 Strict Wide-Grip Inverted Row 5 45 secs Explosive 30 secs
A8 Broad Jump 5 45 secs Explosive 30 secs
A9 Downfacing High Dips 5 45 secs 10X0 30 secs
A10 Alternating Forward Lunge 5 45 secs 20X0 30 secs
B Full Body Workout B
A1 Neutral Grip Pull Up
TOP TIPS
Keep the shoulder
blades retracted
throughout.
Can Do
Band
Assisted
MUSCLES WORKED
A Jumping Neutral Grip Pull Up
A2 Burpee
TOP TIPS
From the floor step
your feet into a wide
position to bring
yourself upright
then jump them
together at the top
as you bring the
hands together
above the head.
MUSCLES WORKED
Cardiovascular A B C
A3 L-Sit Scissors
TOP TIPS
Point the toes away
from you.
MUSCLES WORKED
A B Core, Arms
A4 Raised Feet Straight Leg Rear Dips

TOP TIPS
Use a sofa or
another object of
equal height if you
don't have a swiss
ball.
MUSCLES WORKED
Triceps, Shoulders,
Chest A Straight Leg Rear Dips
B Scaled Version
A5 Hanging Alternating Oblique Crunch
TOP TIPS
Twist the hips as you
raise the knees
MUSCLES WORKED
A B C Core, Arms
A6 Sumo Squat
TOP TIPS
Push the knees
outwards and keep
the chest up.
MUSCLES WORKED
Quads, Glutes,
Hamstrings A B
A7 Strict Wide-Grip Inverted Row
TOP TIPS
Squeeze the glutes
your body tight and
isolate the working
muscles.
Can Do
Band
Assisted
MUSCLES WORKED
A Bent-Knees Wide-Grip Inverted Row
A8 Broad Jump
TOP TIPS
Double footed leap
as far forward as
you can, when you
land spin around
and jump back for
the next rep, repeat
for all reps.
MUSCLES WORKED
A9 Downfacing High Dips
TOP TIPS
Lean the chest
forward as you lower
yourself into the dip,
drive out powerfully.
MUSCLES WORKED
Triceps, Chest,
A B
Downfacing High Bent-Hip Dips Scaled Version
Shoulders
A10 Alternating Forward Lunge

TOP TIPS
Focus on dropping
the back knee down
close to but not
touching the ground,
keep your weight in
the front heel and
the chest upright.
MUSCLES WORKED
Quads, Glutes,
Hamstrings A B C
Full Body Workout C
Pull Up Mate Build - FULL
A1 Close Grip Chin up 5 45 secs 10X0 30 secs
A2 Tuck Jump 5 45 secs Explosive 30 secs
A3 Wide-Grip Dead Hang 5 45 secs Hold 30 secs
A4 Decline Shoulder Press 5 45 secs 10X0 30 secs
A5 Crunch 5 45 secs Fast 30 secs
A6 Alternating Reverse Lunge 5 45 secs 20X0 30 secs
A7 Strict Inverted Row 5 45 secs 10X0 30 secs
A8 Alternate Running Plank 5 45 secs Fast 30 secs
A9 Straight-Bar Wide-Grip Press Ups 5 45 secs 10X0 30 secs
A10 Squat 5 45 secs 10X0 30 secs
C Full Body Workout C
A1 Close Grip Chin up
TOP TIPS
Lean back at the top
to keep tension in
the biceps.
Can Do
Band
Assisted
MUSCLES WORKED
A Jumping Close Grip Chin up
A2 Tuck Jump
TOP TIPS
Spring through the
toes and tuck the
knees up into your
chest at the top of
the jump.
MUSCLES WORKED
A3 Wide-Grip Dead Hang
5 45 secs Hold 30 secs
TOP TIPS
Get a firm grip on
the bar, retract the
shoulder blades
throughout and
engage the core
slightly.
MUSCLES WORKED
A Grip, Forearms, Core
A4 Decline Shoulder Press

TOP TIPS
As you drive through
the arms push your
bum to the sky and
your head through
the arms to finish
with the torsoe in a
vertical position.
MUSCLES WORKED
Shoulders, Triceps A Decline Press Up
B Scaled Version
A5 Crunch
TOP TIPS
Get balanced with
the legs raised then
begin the reps.
MUSCLES WORKED
B Core
A6 Alternating Reverse Lunge

TOP TIPS
Keep your weight in
the front leg,
squeeze the glutes
and drive the hips
forward as you
stand.
MUSCLES WORKED
Quads, Glutes,
Hamstrings A B C
A7 Strict Inverted Row
TOP TIPS
Squeeze the glutes
your body tight and
isolate the working
muscles.
MUSCLES WORKED
A Bent-Knees Inverted Row
A8 Alternate Running Plank

TOP TIPS
Drive the knee all
the way up to the
opposite elblow for
full engagement in
the core.
MUSCLES WORKED
Core A B
A9 Straight-Bar Wide-Grip Press Ups
TOP TIPS
Squeeze the glutes
and core to stabilise
the torsoe.
MUSCLES WORKED
A B Scaled Version: Kneeling Chest, Triceps
Scaled Version: Kneeling
A10 Squat
TOP TIPS
Push the knees
outwards and keep
the chest up.
MUSCLES WORKED
Quads, Glutes,
Hamstrings A B

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Men's Ultimate Workout Pack

EXERCISE SETS TIME ON TEMPO ACTIVE REST

Pull Up Mate Build - HALF

A1 L-Sit Wide-Grip Pull-Up 5 45 secs Controlled 30 secs

A2 Jump Squat 5 45 secs Explosive 30 secs

A3 Plank 5 45 secs Hold 30 secs

A4 High Plyo Press Up 5 45 secs Explosive 30 secs

A5 Suspended Leg Raise 5 45 secs Controlled 30 secs

A6 Alternating Pistol Squat 5 45 secs Controlled 30 secs

A7 Strict Underhand-Grip Inverted Row 5 45 secs 10X0 30 secs

A8 Mountain Climber 5 45 secs Fast 30 secs

A9 Dips 5 45 secs 10X0 30 secs

A10 Shoulders-Elevated Hip Raise 5 45 secs 10X1 30 secs

A4 High Plyo Press Up

A6 Alternating Pistol Squat

A10 Shoulders-Elevated Hip Raise

EXERCISE SETS TIME ON TEMPO ACTIVE REST

Pull Up Mate Build - FULL

A1 Neutral Grip Pull Up 5 45 secs 10X0 30 secs

A2 Burpee 5 45 secs Fast 30 secs

A3 L-Sit Scissors 5 45 secs Controlled 30 secs

A4 Raised Feet Straight Leg Rear Dips 5 45 secs 10X0 30 secs

A5 Hanging Alternating Oblique Crunch 5 45 secs Controlled 30 secs

A6 Sumo Squat 5 45 secs 10X0 30 secs

A7 Strict Wide-Grip Inverted Row 5 45 secs Explosive 30 secs

A8 Broad Jump 5 45 secs Explosive 30 secs

A9 Downfacing High Dips 5 45 secs 10X0 30 secs

A10 Alternating Forward Lunge 5 45 secs 20X0 30 secs

A4 Raised Feet Straight Leg Rear Dips

A10 Alternating Forward Lunge

EXERCISE SETS TIME ON TEMPO ACTIVE REST

Pull Up Mate Build - FULL

A1 Close Grip Chin up 5 45 secs 10X0 30 secs

A2 Tuck Jump 5 45 secs Explosive 30 secs

A3 Wide-Grip Dead Hang 5 45 secs Hold 30 secs

A4 Decline Shoulder Press 5 45 secs 10X0 30 secs

A5 Crunch 5 45 secs Fast 30 secs

A6 Alternating Reverse Lunge 5 45 secs 20X0 30 secs

A7 Strict Inverted Row 5 45 secs 10X0 30 secs

A8 Alternate Running Plank 5 45 secs Fast 30 secs

A9 Straight-Bar Wide-Grip Press Ups 5 45 secs 10X0 30 secs

A10 Squat 5 45 secs 10X0 30 secs

A4 Decline Shoulder Press

A6 Alternating Reverse Lunge

A8 Alternate Running Plank

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