Push-up / Pull-up Plan

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  • Regular price $29.00
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Are you serious about massively improving your push-up and pull-up performance? Want to hit those Elite standards of 100+ push-ups and 20+ pull-ups before you know it?

Push-ups and Pull-ups are two of the most fundamental exercises for your training yet, so many struggles to even perform a few repetitions. With the right application, you can finally start seeing results and master these two foundation exercises.

"I have seen so many guys and girls who struggle to increase their count in these two vital exercises. That is why I came up with a proven formula to help break past these plateau's and no, that doesn't include you doing push-up and pull-ups all day long." -- Rory JT

An add-on to your current training this plan only consists of 3 x brief intense workouts for both push-ups and pull-ups lasting around 15-20 mins each. 

You will be performing a range of variations for both exercises to build your strength and conditioning in all movements.

 What's included

This plan is primarily built for Military and Law enforcement members or anyone who wants to improve at the basics. There are no trick exercises such as 360 muscle ups included, instead, the goal is to master the basics.
  • Dominate your testing days and perform the required numbers with ease.
  • Build upper body strength and muscular endurance.
  • Increase muscle mass on your chest, back, shoulders and upper arms.
  • 3x short 15-20min sessions per exercise.
  • Easy to follow schedule with tables to record your numbers for each workout.
  • Can be extended to 9 weeks by performing 2 sessions per week with the same great results.

The plan that has helped so many, like yourself, break through plateaus and start seeing the increases they deserve.
++PLUS: Bonus core workout guide to boost your core training and enhance your performance progress.

**NOTE This plan comes in a downloadable pdf format only. After your purchase, you will be linked to the download page.


  • Those beginning at any level, there are scaling options to help you progress.
  • Those looking to ACE their selection.
  • Anyone who just can't increase their strength in these exercises.
  • Those looking for a plan that won't take over their current training.


You are not alone on this journey, at HTK we have a tribe of brothers all on the same journey. 
  • Private FB group to connect with the rest of the tribe.
  • Customer only email address to answer any questions you have throughout.
  • 24/7 support from me and the rest of the team.


Get access to and support from over 300,000 athletes in the HTK community. Along with email support from our top trainers.

Customer Reviews

Based on 113 reviews
Laury Erwan

Push-up / Pull-up Plan

Michael Blank

It’s taking me a bit to develop the different variations of push-ups and at times I can’t complete the workout because a certain variation is to difficult to do an EMOM of 1/3 of my max was of a different variation.

Aidan N*****

it may sound cliché but I come from an extreme military background. Both parents served for a combined 40 years. and because of that background, I have been surrounded in fitness and the never quit mindset since day one . Even with the fitness background I felt I was lacking in the push-up category- however this program was perfect for improving my fitness and overall push-up strength. my max push-ups improved by seven over the first few weeks of this course. can’t wait to finish it out and do it again and see how much further I can push myself.

Al Grandell Jr

Being a law enforcement officer, this program is excellent to incorporate into my workout regimen.

John Feakes
Chin push plan

Only two weeks in but I think it’s excellent. I like the variety of the three workouts.