Follow this program.
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Week 1

Monday:
Warm up; stretch for 5 minutes.
Climb for 1 hour, focusing on learning new movements and clocking a lot of mileage on different routes.
• Cool down for 5–10 minutes; stretch.

Tuesday:
Rest.

Wednesday:
Rest.

Thursday:
Warm up; stretch for 5 minutes.
• Climb for 1 hour, focusing on learning new movements and clocking a lot of different routes.
• Cool down for 5–10 minutes; stretch.

Friday:
• Rest.

Saturday (optional workout):
• Warm up; stretch for 5 minutes.
• Countdowns: 5 pull-ups, 5 push-ups, 5 crunches; 4 pull-ups, 4 push-ups, 4 sit-ups; etc. No rest between sets.
• Cool down for 5–10 minutes; stretch.
• Run for 30 minutes.

Week 2

Monday:
• Warm up; stretch for 5 minutes; 3 wall traverses, focusing on footwork.
• Climb for 90 minutes, clocking as many V points as possible; avoid repeating routes.
• Cool down for 5–10 minutes; stretch.

Tuesday:
• Rest.

Wednesday:
• Rest.

Thursday:
• Warm up; stretch for 5 minutes; 3 wall traverses, focusing on footwork.
• Climb for 90 minutes, clocking as many or more V points than before; avoid repeating routes.
• Cool down for 5–10 minutes; stretch.

Friday:
• Rest.

Saturday (optional workout):
• Warm up; stretch for 5 minutes.
• Countdowns: 5 pull-ups, 5 push-ups, 5 crunches; 4 pull-ups, 4 push-ups, 4 sit-ups; etc. No rest between sets.
• Cool down for 5–10 minutes; stretch.
• Run for 30 minutes.

Sunday:
• Rest.

Week 3

Monday:
• Warm up; stretch for 5 minutes. Climb 4–8 problems starting at the easiest and ending just below your max ability.
• Climb for 60–90 minutes, routes at the top of your ability, resting for 3–5 minutes between climbs.
• Countdowns: 5 pull-ups, 5 push-ups, 5 crunches; 4 pull-ups, 4 push-ups, 4 sit-ups; etc. No rest between sets.
• Core work: planks, crunches, knee raises.
• Cool down for 5-10 minutes; stretch.

Tuesday:
• Rest.

Wednesday:
• Rest.

Thursday:
• Warm up; stretch for 5 minutes. Climb 4–8 problems starting at the easiest and ending just below your max ability.
• Climb for 60–90 minutes, routes at the top of your ability, resting for 3–5 minutes between climbs.
• Countdowns: 5 pull-ups, 5 push-ups, 5 crunches; 4 pull-ups, 4 push-ups, 4 sit-ups; etc. No rest between sets.
• Cool down for 5–10 minutes; stretch.

Friday:
• Rest.

Saturday (optional):
• Warm up; stretch for 5 minutes.
• 5 sets of core exercises.
• Antagonist workout, with low weight: push-ups, shoulder press, dips.
• Run for 30 minutes.

Sunday:
• Rest.

Week 4

Monday:
• Warm up; stretch for 5 minutes. Climb 4–8 problems starting at the easiest and ending just below your max ability.
• Climb for 60–90 minutes, routes at the top of your ability, resting for 3–5 minutes between climbs.
• 3x V0, 2x V1, 1x V2, 2x V1, 3x V0, with minimal or no rest between problems.
• Countdowns: 6 pull-ups, 6 push-ups, 6 crunches; 5 pull-ups, 5 push-ups, 5 sit-ups; etc. No rest between sets.
• Cool down for 5–10 minutes; stretch.

Tuesday:
• Rest.

Wednesday:
• Rest.

Thursday:
• Warm up; stretch for 5 minutes. Climb 4–8 problems starting at the easiest and ending just below your max ability.
• Climb for 60–90 minutes, routes at the top of your ability, resting for 3–5 minutes between climbs.
• 4x4: Time how long it takes to climb 4 problems back-to-back, which are below your max ability, and rest for that same amount of time. Then repeat 3 more times.
• Countdowns: 6 pull-ups, 6 push-ups, 6 crunches; 5 pull-ups, 5 push-ups, 5 sit-ups; etc. No rest between sets.
• Core work: planks, crunches, knee raises.
• Cool down for 5–10 minutes; stretch.

Friday:
• Rest.

Saturday (optional workout):
• Warm up; stretch for 5 minutes.
• 5 sets of core exercises.
• Antagonist workout, with low weight: push-ups, shoulder press, dips. 
• Run for 30 minutes.

Sunday:
• Rest.