Combining the “Challenge” Programs

I get this question all the time via email, I love the interaction from my readers! Hope this helps!

Good Day,
I have both of your books (7 Weeks to 100 Pushups* and 7 Weeks to 50 Pull-Ups) and was wondering your thoughts on combining both programs. I was thinking of doing a warm up, then doing the full set/rest of pull ups, and then doing the full set/rest of pushups. I would be aligning the weeks in the programs to match each other for every Monday, Wednesday, and Friday.  

Thanks for taking the time to review my inquiry.

Hey Jeremy, congrats on your new challenge*!
Yes, I actually started doing both workouts together back on '09, then added in additional exercises... that's how 7 Weeks to Getting Ripped was created!

Here's the format I used:
7 Weeks to 50 Pull-Ups - Set 1
7 Weeks to 100 Push-Ups* - Set 1
(a set or 2 of crunches, leg raises, plank or other core exercise... 20 Squats or Lunges... you see where I'm going, right?)
rest 2:00

Move on to set 2 of each, etc.

The last couple of sets will be a killer, so feel free to drop from the bar and take a :10-:30 breather and then complete your reps (if you can!)

It's mighty tough, but it's not about the number - it's about the total body fitness! Speaking of total body fitness, it is really important to understand that 7 Weeks to 50 Pull-Ups & 7 Weeks to 100 Push-Up are CHALLENGES - not full-body workouts. While push-ups and pull-ups are great moves for strengthening multiple body parts, they work on a relatively singular plane of motion and need to be combined with other exercises to create a balanced workout and ripped physique.
Good luck!

*Note: 7 Weeks to 100 Push-Ups was conceived & written by the incomparable Steve Spiers (aka British Bulldog) who is an amazing ultramarathoner and superb guy!

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  1. Thunderchild

    I will be doing the same as mentioned above. I am going to start with the pullup sets, then do the pushup sets on M W F. I will then do my squats and deadlifts on T TH S. I like the split because it allows me time to get my workouts in. Plus I like working out a lot and am getting myself back in shape after a mandatory layoff. I had a fully torn rotator cuff and had it repaired a little over a year ago. Time to get back in the mix.

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