18 Week Chin Up & Dip Program For An Impressive Upper Body | Muscle & Strength 3/9/20, 2:34 PM

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Chin ups and dips are 2 overlooked but

important bodyweight exercises. This
18 week workout protocol features a
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18 Week Chin Up & Dip Program For An Impressive Upper Body | Muscle & Strength 3/9/20, 2:34 PM

single training day dedicated to these

movements.

Workout Summary
Main Goal Build Muscle

Workout Type Single Muscle Group

Best Workout Routines
Fast Mass
Training Level Beginner Program: 4
Day Superset
Program Duration 18 weeks Split Workout

The
Days Per Week 4 Optimized
Volume
Time Per Workout 75-90 minutes Workout
(O.V.W)
Program
Equipment Required Bodyweight, Other
The Total
Target Gender Male & Female Package
Workout
Program
Recommended Creatine, Fish Oil, Whey Protein
Supplements HIT MASS
Program: 3
Author Fitman Day High
Intensity
Training Split

4 Week
Beginner
Workout Description Core
Strength
What would you say if I told you that two moves could
Trainer
drastically change the way your upper body looks and
feels? What if I told you that those two moves have been The Cobra
around since the dawn of training and offer excellent Workout:
Heavy High

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18 Week Chin Up & Dip Program For An Impressive Upper Body | Muscle & Strength 3/9/20, 2:34 PM

results? Volume Back

Program
You would probably think it sounds like the standard
fitness sales pitch. But, what I am about to tell you is
definitely 100% true. Chin ups and dips are the keys to
building a complete upper body.

Prioritizing Chins and Dips

In today’s get fit quick society, no one wants to put in the
hard effort to become what they desire to become. Many
males desire to have a full and ripped upper body. The
problem is that many males want to take shortcuts to try to
achieve that goal.

Lame workout design, too much volume, and avoiding

progressive overload are the three biggest causes for
concern. The typical meathead routine of flat bench,
incline bench, decline bench, horizontal machine press,
dumbbell fly, and cable crossover all in the same day with
a ridiculous amount of volume is not the answer for the
complete upper body.

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18 Week Chin Up & Dip Program For An Impressive Upper Body | Muscle & Strength 3/9/20, 2:34 PM

When you add in way too many drop sets and forced reps
into oblivion, you have the recipe for total disaster. I know
many folks who perform this routine weekly and have
nothing but a wide, unsculpted chest to show for it. It is
absolutely appalling.

I love to study other disciplines in the world of athletics.

Every sport has a bodypart that stands out due to the
training used in that field. Sprinters have the greatest
hamstrings and glutes on the planet. Speed skaters and
sprint cyclists have quads that put some bodybuilders to
shame. And male gymnasts have supreme, superhero like
upper bodies! And from what I know these guys are doing
a lot of upper body pushing and pulling namely a great,
great amount of chinning and dipping variations.

In my opinion chins and dips are the ultimate moves for

the upper body. Chins and dips have always been a staple
of my training but normally as part of a training session.
The new thought in my brain early last year was what if I
dedicated a separate day to only chins and dips? The
mere thought of this had me fired up like Ray Lewis during
the pre game.

The results were astounding. I programmed the chins and

dips into my training as a separate day and before I knew
it, I had developed a thicker and fuller upper body.

Hitting chins and dips with heavy weight offset with high
volume forced me to grow. A thicker chest, a much wider
back, and larger arms were all a result to this programming
change. The frequency of doing them as a separate day
combined with my training protocols plus the progressive
overload had my upper body growing like Rocky’s beard
in Russia.

I also noticed that as my chins and dips became stronger,

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18 Week Chin Up & Dip Program For An Impressive Upper Body | Muscle & Strength 3/9/20, 2:34 PM

my other pressing and pulling moves were getting stronger

too. But enough about me because now it is time for you
to grow.

Below I will outline a basic 18 week chin and dip protocol

to get you going in the right direction. And please
remember this very important fact. A lot of phony fads in
the game today promise you some unbelievable results in
a very limited block of time. 4 week abs, 60 days to a
massive chest or similar gimmicks. I am not about that
and I do not stand for it.

Real results take time and effort. What I will promise you is
this though. If you follow this chins and dips and protocol,
you will be stronger and more muscular in your upper
body at the end of 18 weeks. I do not know how dramatic
the results will be because everyone responds differently
and everyone’s nutrition will be different. But you will be
better, believe that.

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18 Week Chin Up & Dip Program For An Impressive Upper Body | Muscle & Strength 3/9/20, 2:34 PM

Overview
You will
perform your
chins and dips
as a separate
day each week
for 18 weeks.
On that day you
will only
perform chins
and dips. The
scheme will be
a basic Legs-
Push-Pull split.
Your training
week will look
like this:

Monday -
Chins and
Dips
Tuesday -
Legs
Wednesday - Off
Thursday - Push
Friday - Pull
Saturday - Sprints or Off
Sunday - Off

The Training Scheme

You will need to purchase a dip belt so make that a priority
and get one. Remember, progressive overload is a very
important key to making great gains. We are not doing all
the difficult movements that gymnasts perform daily so our
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18 Week Chin Up & Dip Program For An Impressive Upper Body | Muscle & Strength 3/9/20, 2:34 PM

challenge has to be adding more weight or working faster.

Once you can complete the whole day without a missed

rep, it is time to move up in weight. Doing bodyweight
dips for 5×10 for three weeks makes you Anderson
Average. You do not want to be the run of the mill
stagnant lifter.

For the first three weeks you will use a basic 5×5 training
scheme for your chins and dips. Remember with 5×5 you
have two options. You can increase the weight slightly
each set, or use the same weight for each round even if it
starts off as bodyweight.

For the second three weeks you will use more volume and
use a basic 5×10 scheme. Again you can increase the
weight slightly each set, or use the same weight for each
round even if it is bodyweight. You will also be performing
the moves as a superset but with a slightly longer rest than
a typical superset.

For the 5×5, after you start with your chins, you will rest 1
minute before performing the dips and then rest 2 minutes
before starting the rounds over again. For the 5×10 you
will rest 45 seconds before performing the dips and then
rest 90 seconds before starting the rounds over again.

The third scheme of the phase will be performing the

chins and dips RP-21 style with the 7×3 and 6×5
schemes. Please refer to my article on RP-21 for a
detailed explanation of RP-21.

Week 1-3 - 5×5 Chins and Dips, rest 1 minute

between moves and 2 minutes between sets
Week 4-6 - 5×10 Chins and Dips, rest 30-45
seconds between moves and 60-90 seconds
between sets

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18 Week Chin Up & Dip Program For An Impressive Upper Body | Muscle & Strength 3/9/20, 2:34 PM

Week 7-9 - RP-21 Chins and Dips, use the 7×3 and
the 6×5 scheme on the same day. Perform the Chins
7×3, rest 2-3 minutes and then perform the Dips
7×3. After the dips rest 2-3 more minutes before
performing the 6×5 chins. Rest 2-3 minutes and then
perform the 6×5 dips. Please refer to my RP-21
training scheme for the details of the 7×3 and 6×5
sets.
Week 10-12 - Repeat week 1-3, but with heavier
loads
Week 13-15 - Repeat week 4-6, but with heavier
loads
Week 16-18 - Repeat week 7-9, but with heavier
loads

Conclusion
Simplicity is the key to life. When things are made
supremely complex, the natural human nature is to lose
focus and eventually quit. With this simple scheme here
you can begin to improve your upper body.

Chins and dips are basic movements that are thee go-to
movements for the upper body. All you need to do is
simply record your weights/reps and move forward.

Eat accordingly to your goal whether it is to lose fat or gain

muscle mass. And if you train hard enough, you too may
develop that superhero upper body. But also make sure
you definitely have the solid wheels to match the upper
body.

People fear and respect a character like Batman. He has a

balanced and imposing superhero physique. People
laugh at a character like Johnny Bravo. His legs were used
as pipe cleaners for my kitchen pipes last week. Keep it

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18 Week Chin Up & Dip Program For An Impressive Upper Body | Muscle & Strength 3/9/20, 2:34 PM

simple and make progress!

If you want to get that lean and ripped body, it’s

time you step your game up and train like an
athlete. This means getting back to the most
essential basics of sprinting and lifting
workouts. Learn exactly how with Fitman’s new
book, Use Speed To Get Lean!

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