Stole this from daWALLI over at I like it, it is high volume and i use it as a test of sorts.

“Alternate the exercises – push-ups first, then pull-ups, etc, so the first round would be 30 push-ups, 10 pull-ups, 20 dips, and 10 chin-ups. Next round 29 push-ups, 9 pull-ups, 19 dips, and 9 chin-ups, …

Push-ups – 30/29/28/27/26/25/24/23/22/21/20
Pull-ups – 10/9/8/7/6/5/5/5/5/5/5
Dips – 20/19/18/17/16/15/14/13/12/11/10
Chin-ups – 10/9/8/7/6/5/5/5/5/5/5

Keep going until you get to 20 reps on the push-ups and 10 reps on the dips. Works out to 11 sets. Go down on the pull-ups/chin-ups to 5 reps, but don’t go lower than 5.

Give yourself enough rest between each set so that all reps are done with strict form!

It took me about 45 minutes to do this and by the end you’ll have done:

275 push-ups
70 pull-ups
165 dips
70 chin-ups

Of course, increase the reps if it’s too easy, lower them if it’s too hard.

Good luck and train hard!”

Now, that is a lot of reps and not everyone can do pull/chin ups. So, instead you could do something like the following:

Pushup 12,11,10…

Single Arm Bodyweight rows 6,6,6…(scary)

Assisted Dips on the machine 6,6,6…(spooky)

Bodyweight Rows 12,11,10…

or if no dip machine is available or the above is too hard:

Pushup: 12,11,10…

Single Arm Row: 5,5,5…

Hand walking: 5,5,5…

Bodyweight Row: 12,11,10…


Essentially it is 2 pairs of similar exercises, one harder, one easier. But be warned, i did daWALLI’s routine as above and the first time it took over an hour-and-a-half, the week after only slightly over an hour…it may take some time but is fun to pay with.