Beginner Pull-Up Program 1-Week Sample

The Details:

  • 9-Week template with 3 days a week training included.
  • Instant downloadable pdf so you can plug your plan into your schedule ahead of time and make it work for you.
  • Videos of all movements are included.
  • Scaling & modification recommendations.
  • Designed to be completed as a 20-30 minute add-on to your regular gym classes before the class begins or in a separate session.

Part 1: Activation

3 Sets

10 Pronated Band Pull Aparts (Video)
10 Plank Shoulder Taps (each side) (Video)
5 Scapular Push-Ups (Video)

Part 2: Movement Specific | Vertical Pulling

A. Active Hang (Video)

3 Sets of 10-15 seconds
Rest 60 seconds between sets.

Think about using the shoulder blades to shrug your head up toward the pull-up bar. Try to not pull with your arms and elbows.

B. Chin Over Bar Hold (Pronated) (Video)

3 Sets of Max Hold Attempts
Rest 90 seconds between sets.

If unable to perform a movement without assistance, set up a barbell at the shoulder level and use your feet for assistance. (Video)

Use a box to assist with a starting position.

C. Banded Lat Pull Down (Supinated) (Video)

3 Sets of 15-20 reps.
Rest 60 seconds between sets.

Part 3: Accessory Work

D. Dumbbell Hammer Curls (Video)

3 Sets of 8-12 reps (per arm)
Rest 60 seconds between sets.

For dumbbell curls, pick a weight that will allow you to perform reps with good form, without using any sort of kipping motion. You should feel a good burn on the last few reps of the movement.

E. Hollow Body Hold (Video)

Accumulate 3 minutes in a hollow body position.

If unable to perform hollow body hold, substitute with tuck hollow body hold. (Video)

Part 1: Activation

3 Sets

5 Prone TYIs (5 reps in each position) (Video)
5 Up Down Planks (each side) (Video)
10 Dead Bugs (each side) (Video)

Part 2: Movement Specific | Horizontal Pulling

A. Inverted Row (Pronated) (Video)

3 Sets of 8-12 Reps
Rest 2 minutes between sets.

The higher the bar is placed for the inverted row the easier it will be. Remember the placement of the bar for next week’s progressions.

B. Single Arm Dumbbell Row (Video)

3 Sets of 8-12 reps (per arm)
Rest 90 seconds between sets.

C. Barbell Upright Row (Video)

3 Sets of 8-12 reps
Rest 90 seconds between sets.

Part 3: Accessory Work

D. Farmer’s Carry (Video)

3 Sets of 50ft (15m)
Rest 2 minutes between sets.

Us heavy kettlebells or dumbbells for farmer’s carry. This should really challenge your grip.

E. Straight Arm Plank (Video)

Accumulate 3 minutes in a straight arm plank position.

Part 1: Activation

3 Sets

10 Supinated Band Pull-Aparts (Video)
5 Prone Arm Jacks (Video)
5 Push-Ups (Video)

Part 2: Movement Specific | Vertical Pulling

A. Eccentric Pull-Up Test

1 Set of Max Time
Rest 4 minutes.

For the eccentric pull-up test, stand on the box or another raised surface that will allow you to begin your test with your chin already over the bar.

Start slowly lowering yourself resisting the urge to drop for as long as possible. Take note of your time. This will be your score. Then, take your score and multiply it by 2. (Ex: 10 seconds to lower yourself = 10 x 2 = 20 seconds)

Divide that number by 5 (number of sets for this progression). The result is how much time you should spend lowering yourself each set. (Ex: 20 divided by 5 = 4 seconds per set).
If your score is under 5 seconds, rest 2 minutes then re-do this test with a band.

We will be adding 5 seconds to each session to the total number in this phase.

B. Eccentric (Negative) Pull-Ups (Video)

5 Sets of your time from the test above (your score, multiplied by 2 and divided by 5)

Rest 90 seconds between sets.

C. Banded Triceps Extensions (Video)

Sets of 15-20 reps
Rest 60 seconds between sets.

Part 3: Accessory Work

D. Glute Bridges (Video)

3 Sets of 8-12 reps
Rest 60 seconds between sets.

For glute bridges concentrate on pushing through your heels, squeezing your glutes for 1-2 seconds at the top of each rep.

E. Wall Sit (Video)

Accumulate 3 minutes in a wall sit position.