Full body bodyweight training plan [PDF] available in English

PDF Full body bodyweight training plan - Set new records in 10 weeks!

Would you like to take your training to the next level and set new personal records at ? Then our 10-week full-body bodyweight training plan is the perfect companion for you!

We show you exactly which exercises you need to do and at what intensity so that you are guaranteed to make progress.

Statistically speaking, many exercisers stop exercising after a few days or weeks because they don't make any progress. They don't manage to keep up their training because it takes a lot of willpower and a routine to train regularly in order to establish habits. If you don't have a specific goal and don't have a strict training plan, progress usually fails to materialize and exercisers lose motivation and give up.

Do you know this problem? Don't be one of them!

With our weekly plan, we literally keep you "on the stick" and make sure that you follow a training routine, can celebrate successes and simply enjoy training.

The plan accompanies you week after week in your transformation. You will notice how you get stronger and do more and more repetitions of pull-ups, push-ups and many other exercises. Through the exercise videos you will learn the perfect execution of the various exercises. You will become generally fitter, build up strength and muscles, improve your general health and your well-being and burn fat on the side!

We provide you with a routine for just 2€ a week so that you no longer have to worry about the training schedule and simply follow your weekly plan. However, we can't do the training for you :)

Missing the right structure and guidance in your training?

The Pullup & Dip App gives you everything you need, right on your phone: your guide will be unlocked for free after your purchase in our shop – simply register in our app with the same email address. Complemented by step-by-step tips, workout plans, and an exercise library perfectly matched to your equipment. Stay focused and watch yourself improve, step by step.

This is what you get:

✔️ 10-week full-body bodyweight training plan incl. exercise videos

✔️ Full-body warm-up routine for injury-free training

✔️ Free app access after purchase – guide unlocked in the Pullup & Dip App (step-by-step tips, workout plans, exercise library)

Who is the plan suitable for?

The PDF training plan is suitable for all athletes who have already mastered between one and three pull-ups and dips as well as around eight push-ups and have therefore already had some experience with bodyweight training. The plan can be individually adapted to your current fitness level by simply adjusting the specified number of repetitions or sets to your level.

If you can't do a pull-up yet and would describe yourself as a new beginner, it's best to start with our pull-up training plan. This will guide you on the way to your first pull-up in 10 weeks.

How much time do I need to plan?

You can complete the training plan in the comfort of your own home. Three training sessions of around 90 minutes each are planned per week. Home training saves a lot of time and can be integrated 100% flexibly into everyday life, as you can train flexibly at any time and save yourself a trip to the gym and waiting on equipment! So there are no more excuses!

What accessories do I need to carry out the plan?

• Gym rings
• A pull-up bar
• Pull-up straps
• Liquid Chalk (optional)

What to expect in the 10 weeks:

Weeks 1 & 2: Getting started with the program - increasing maximum strength

Week 3 & 4: Increase maximum strength

Week 5: Deload week

Week 6: Increase maximum strength

Week 7 & 8: Increase maximum strength

Week 9: Deload Week - Prepare for new records!

Week 10: Time for new records

60-day success guarantee

We are so confident in our plan that we are giving you a 60-day success guarantee . If you do not achieve success within the first 60 days and are not satisfied with the plan, write us a short message and we will refund your money. No ifs, ands or buts!

Shipping:

You will receive the training plan directly by e-mail as a PDF download after successful payment.

 Fast worldwide shipping: Your order will be shipped within 24 hours. Fast shipping within Europe in 1-5 business days, 3-5 business days to US and Canada and 4-15 days worldwide depending on the country of delivery. Free shipping within Germany from 100€! We ship from our warehouse in Germany incl. tracking with guaranteed delivery!

 Hassle-free returns: You are not fully satisfied? Just send it back within 30 days (free of charge within Germany).

 100% Satisfaction Guarantee: We give you a 30 day money back guarantee if you are not fully satisfied! Don't love our products? Send them back.

 Excellent customer service: Our helpful customer service is available to answer any question in English and German. That's why over 2,500 customers worldwide have already rated us with 5/5 stars on Trustpilot!

 Over 500,000 satisfied customers: 98% customer satisfaction and over 500,000 satisfied customers in 70 countries worldwide already belong to the Pullup & Dip community.

Further questions about the product? Then just send us a message to service@pullup-dip.com or simply call: +49 89 215300-747

The exact shipping costs for your order and country you can calculate in the shopping cart with our shipping costs calculator. Simply add the products you are interested in into the cart and use the shipping costs calculator in the shopping cart.

Customs and duties information:

Shipping to the USA

As of August 29, 2025, the previous duty-free threshold of USD 800 no longer applies. All shipments to the USA, including those sent via FedEx, are now subject to import duties and taxes, payable by the recipient. The exact charges depend on the product type (HS code 95069190) and the country of origin (usually Turkey or Germany for our products). Unfortunately, we cannot provide binding information on the exact amount of duties and taxes – customers are advised to check with U.S. Customs (CBP) or consult the Harmonized Tariff Schedule for details.

Shipping to the UK 

Orders under £135: VAT (20%) is collected at checkout – no additional costs on delivery. No customs duties apply.

Orders over £135: May be subject to UK Import VAT (20%) and possible customs duties, payable by the recipient. Customs duties for fitness equipment are typically around 2–4%, but if the products are of EU origin, no customs duties apply under the EU–UK trade agreement.

Shipping to Canada 

Orders up to CAD 40: No import duties or taxes.

Orders between CAD 40 and CAD 150: No customs duties, but Canadian GST/HST (5–15%, depending on the province) will apply.

Orders over CAD 150: Subject to Canadian GST/HST (5–15%) and possible customs duties (typically 0–8% for fitness equipment), payable by the recipient.

Switzerland:

Orders to Switzerland and Liechtenstein are shipped with meineinkauf.ch and already include 8.1% Swiss VAT and customs duties, i.e. you will receive your order from Switzerland already duty paid and no additional costs!

Norway

Orders shipped to Norway are not subject to customs duties for fitness equipment (HS Code 9506), even if the products are manufactured outside the EU (e.g. in China). However, Norwegian Value Added Tax (MVA) of 25% always applies:

Orders under NOK 3,000: Since we are not registered in the VOEC system, Norwegian VAT (25%) will be charged upon delivery by the courier, along with handling fees (typically NOK 150–300).

Orders over NOK 3,000: Norwegian VAT (25%) will also be charged at import, together with handling fees, payable by the recipient.

Australia

Orders shipped to Australia are subject to Australian Goods and Services Tax (GST) of 10%:

Orders under AUD 1,000: Since we are not registered for GST in Australia, GST (10%) will be charged upon import by the courier, along with possible handling fees. No customs duties apply under this threshold.

Orders over AUD 1,000: Import GST (10%) will also be charged, and additional customs duties (typically 0–5% for fitness equipment, HS Code 9506) may apply, payable by the recipient.