Built to Last. Danny Brogan's ten-week block

People ask me what I do. This is it.

This is the block I come back to whenever I want to get strong again. Weighted pull-ups, dips and muscle-ups, five days a week for ten weeks, with my leg session on Wednesday if you want it and a test at the end. It is what I do, in the order I do it, with the rest, the habits and the food.

What you get, 12 pages:

My week, Monday to Sunday. Every drill with sets, reps and a note on how to do it.

The loading plan. One percentage a week for the weighted lifts, a deload in week 5, and a chart that does the sums for your numbers.

Test yourself. The week 0 and week 10 test sheet, so you know what changed.

The drills. 39 photos from my own training, numbered to match the week.

A ten-week planner and a training log. Print them or keep them on your phone.

My five daily habits.

Training fuel. How I eat, with the plates.

Is it for you? You need 8 strict pull-ups, 12 strict dips, a muscle-up or close to one, and a 30-second wall handstand. If you are not there yet, build your strict pull-ups and dips first and come back to it.

Kit: a pull-up bar, dip bars, rings, a dip belt and plates or a weighted vest, a wall, a resistance band. A kettlebell or dumbbells and a bike if you do the leg day.

The PDF is stamped with your email. It is for you, please do not share it.

This is a digital download, so we cannot take it back once you have it. If the file is faulty, or you bought it twice, message us through the contact page and we will sort it.