Reach 100 push-ups, 20 pull-ups, and 30 dips in 12 weeks

Here you have three goals at once: 100 floor push-ups, 20 pull-ups, and 30 dips in separate continuous sets, so distributing the load matters more than stacking three separate plans. With 3–4 sessions per week, pulling and pushing movements are split across days, and pushing sessions alternate the emphasis between floor and bars: these exercises load the same muscles. Rest 2–3 minutes between sets; if your schedule includes running, put it on a separate day from strength work rather than adding a fifth hard session. Keep the fourth day light and include it only if recovery is sufficient.

In 1trAIner the coach is an AI: it builds a plan around your current result in each of the three exercises and your schedule, without assuming equal readiness for all goals. Data from a Garmin or Apple Watch syncs automatically, while reps and technique notes you log separately. After each workout the plan is recalculated based on the volume completed and fatigue, including the combined load from floor and bars. First 7 days free, then a subscription costs 450 ₽ per month or 4999 ₽ per year, no auto-charges.

In weeks one to three, pick a manageable volume; in weeks five to seven, replace some sets with ladders, and use negative reps to control the lowering instead of part of regular work. Make weeks four and eight easy; in weeks nine to eleven gradually lengthen the sets, and in week twelve reduce volume and spread the test measurements across days. With three goals, time and recovery are divided among the exercises, so progress in each is usually slower than when preparing for a single target. Twelve weeks is a guideline for those already trained, not a promise: the timeline depends on your starting level in each movement and recovery.