Fitness tests, GTO and pull-ups
Do 20 dips in one set in 8 weeks
Twenty reps require triceps strength endurance and healthy shoulders.
- Training timeframe
- 8 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
Said it out loud
And it's in progress
The first 7 days are free, no card needed. No automatic charges: you renew your subscription manually.
For 20 dips in a row, it's important to repeat the movement through the same range of motion even as your triceps fatigue, without jerking or swinging. If you can currently do 8–10 clean reps, an example starting point is 3–4 sessions per week of 3 sets of 4–5 reps: 9–12 sets and 36–60 reps per week. Rest between sets is 1.5–3 minutes, and the fourth session is included only when it fits with recovery and your other pressing work.
The coach in 1trAIner is an AI: it builds a plan around your current max and schedule, also taking into account push-ups and gym presses. Garmin or Apple Watch data syncs automatically; you log your dip reps yourself. After each workout the plan is recalculated, and your notes about fatigue are taken into account when choosing the next volume. First 7 days free; after that, subscription is 450 ₽ per month or 4999 ₽ per year, no automatic charges.
The first two weeks help you find the right frequency, in the third week sets are added if recovery is sufficient, and the fourth week is made easier. In weeks five through seven, regular sets alternate with ladders; negative reps are kept for working on lowering control, not as a mandatory addition to every session. The eighth week is lightened before the test, but the timeframe remains a guideline and depends on your starting level, weight, experience and recovery. If you feel pain in your shoulders, elbows or wrists, reduce the load, and consult a doctor about whether you can continue.
See how 1trAIner works
What you get during 7 days of free access
- During the first free 7 days, fill out the questionnaire, list your other pressing exercises and measure your dip max without changing your range of motion.
- Get your first week of 3–4 sessions, with rest periods and a training load coordinated with your gym workouts.
- Log completed sets and fatigue between sessions: the coach will review the report and adjust frequency or volume.
How it works
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1
You tell us about yourself
Share your level, how many days a week you can train, and your race date or target date. It takes five minutes in the chat or by filling out a questionnaire.
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2
You get a plan
The coach designs a training cycle leading up to your goal and lays out each week day by day: what to do, at what pace, and the purpose of each workout.
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3
The plan follows you
Workouts from your watch sync automatically, and you get feedback in the chat. Miss a session or get sick? Your weekly plan is adjusted.
Frequently asked questions
How do you work up to 20 dips?
If your max is 8–10 clean reps, a sample start is 3–4 sessions a week with 3 sets of 4–5 reps and 1.5–3 minutes of rest. Keep the same range of motion, no jerking or swinging. Once you've settled on a frequency, gradually add sets; in weeks five to seven, alternate regular sets with ladders. Add a fourth session only if your recovery and other pressing work allow it.
How many weeks does the dip program take?
For a goal of 20 reps, eight weeks is a guideline, not a promise. Make week four easier and unload week eight before testing. The timeline depends on your starting level, weight, experience, and recovery.
Do I need a sports watch?
No. You can start without one: the plan is based on your goal, level, and available time. With a Garmin or Apple Watch, the plan can be tailored more precisely — the coach can see your heart rate, sleep, and actual weekly training volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card details are not stored, and you renew manually using the link in the reminder.
Is the coach a person or a program?
1trAIner is an informational service: plans and reviews are prepared by AI based on your data. This is not a medical service and not a substitute for a doctor or an in-person coach.
What if my goal changes?
Let the coach know in the chat. Your plan is currently built around “Do 20 dips in one set in 8 weeks”, but race dates can change, injuries happen, and vacations come up. The coach will adjust your training cycle to fit your new circumstances.
In the blog
The first 7 days are free, no card needed. No automatic charges: you renew your subscription manually.
Subscription terms are on the plans page and in the public offer. The service provides informational services and does not replace a doctor or an in-person coach.