Standards, GTO and pull-ups
Do 20 dips in one set in 8 weeks
Twenty reps require triceps strength endurance and healthy shoulders.
- Training horizon
- 8 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
The first 7 days are free, no card needed. No automatic charges: the subscription renews only 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.
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 the first week of the plan with 3–4 sessions, rest pauses and load distribution relative to your gym workouts.
- Log completed sets and fatigue between sessions: the coach will review the report and adjust frequency or volume.
How it works
-
1
You tell us about yourself
Your level, how many days a week you're ready to train, the race date or goal deadline. Five minutes in chat or in the questionnaire.
-
2
You get a plan
The coach builds a cycle up to your goal and gives you the week day by day: what to do, at what pace, and why this particular workout.
-
3
The plan follows you
Workouts from your watch sync automatically, and the review arrives in chat. Missed a session or got sick — the week is rebuilt.
Frequently asked questions
Do I need a sports watch?
No. You can start without one: the plan is built from your answers about your goal, level, and available time. With a Garmin or Apple Watch, accuracy is higher — the coach sees your heart rate, sleep, and actual weekly volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card is not saved, and renewal is only manual via 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 us know in the chat. Right now the plan is built for the goal “Do 20 dips in one set in 8 weeks”, but moving a race, an injury, or a vacation is normal: the coach will recalculate the cycle for the new conditions.
In the blog
The first 7 days are free, no card needed. No automatic charges: the subscription renews only 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.