Dips/ Chinups/ Squat Jumps Routine

If you’re willing to just stick to three simple movements for the next 8 weeks, then I have a great routine for that will transform your entire body.

This is a non-nonsense, no gimmicks program, and it’s absolutely free. Follow the table below:

Day 1 Day 2 Day3

Level 1

Perform max rounds in 20 minutes of: 1 dip; 1 chin-ups; 3 squat jumps

Perform 5 rounds of: 2 dips; 2 chin-ups; 10 squat jumps, rest 3 minutes between each round

1 round for time of: 10 dips; 10 chin-ups; 20 squat jumps

Level 2

Perform max rounds in 20 minutes of: 1 dip; 1 chin-ups; 4 squat jumps

Perform 5 rounds of: 3 dips; 3 chin-ups; 12 squat jumps, rest 3 minutes between each round

1 round for time of: 12 dips; 12 chin-ups; 25 squat jumps

Level 3

Perform max rounds in 20 minutes of: 2 dip; 2 chin-ups; 5 squat jumps

Perform 5 rounds of: 3 dips; 3 chin-ups; 15 squat jumps, rest 3 minutes between each round

1 round for time of: 15 dips; 15 chin-ups; 30 squat jumps

Level 4

Perform max rounds in 20 minutes of: 2 dip; 2 chin-ups; 6 squat jumps

Perform 5 rounds of: 4 dips; 4 chin-ups; 20 squat jumps, rest 3 minutes between each round

1 round for time of: 20 dips; 20 chin-ups; 40 squat jumps

Level 5

Perform max rounds in 20 minutes of: 3 dips; 3 chin-ups; 8 squat jumps

Perform 5 rounds of: 5 dips; 5 chin-ups; 25 squat jumps, rest 3 minutes between each round

1 round for time of: 25 dips; 25 chin-ups; 50 squat jumps

Level 6

Perform max rounds in 20 minutes of: 3 dips; 3 chin-ups; 10 squat jumps

Perform 5 rounds of: 6 dips; 6 chin-ups; 30 squat jumps, rest 3 minutes between each round

1 round for time of: 30 dips; 30 chin-ups; 60 squat jumps

Level 7

Perform max rounds in 20 minutes of: 4 dips; 4 chin-ups; 12 squat jumps

Perform 5 rounds of: 8 dips; 8 chin-ups; 40 squat jumps, rest 3 minutes between each round

1 round for time of: 40 dips; 40 chin-ups; 80 squat jumps

Level 8

Perform max rounds in 20 minutes of: 5 dips; 5 chin-ups; 15 squat jumps

Perform 5 rounds of: 10 dips; 10 chin-ups; 50 squat jumps, rest 3 minutes between each round

1 round for time of: 50 dips; 50 chin-ups; 100 squat jumps

This is going to be a great workout that’s going to transform your body and the way you approach training.

I urge you to take this opportunity to also check out some other great bodyweight training information:


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