Ideal weekly breakdown Sun - 7 Minute wake up, Yoga before work Mon - Bike or Jog on greenway then Yoga Tues - 7 Minute warm up straight to Workout A Wed - rest gurlll, Yoga and foam roller/pilates ball Thurs - Workout B wake up, hot tea bath big dinner Friday - Yoga wake up, rest, Workout C in the PM, hot tea bath " " Saturday- You should be sore, rest, weed, no booze * you can switch these around however you want, so long you do all 3 each week! Keep track of how much you lift, each week AT LEAST 2.5 lbs should be added- with upper body you won't get bulky since I kept volumes low. Once you reach a plateau and can't increase weight, a new routine shall be conjured, you should be able to increase weight for 2-8 months though. NEVER COMPROMISE FORM, if you reach FAILURE, stop, take a few lbs off and try again next week (reaching failure is a good thing!) You can switch up the days, I just made it so Thurs/Fridays could be your "GO HARD" days, and Sat is R&R before the work week begins again. Minimize booze intake, especially on workout days to really soak up the benefits. Also, EAT MORE CALORIES on workout days. Remember the 30 minute window- high carbs, protein throughout the day, yogurt or glass of milk before bed. If you do this consistently for 2-3 months, you'll likely be able to do a pull up, but more likely pull upS.