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Beginner Pull-Up Program 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.

Phase 1, Week 1, Day 1

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: Pull-Up Specific – Vertical

A. Active Hang (Video)

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

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

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

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

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

In active hang 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.

For pronated chin over bar hold, use a box to assist with a starting position. If unable to perform a movement without assistance, set up a barbell at the shoulder level and use your feet for assistance. (Video)

Part 3: Accessory

D. Dumbbell Hammer Curls (Video)

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

E. Hollow Body Hold (Video)

Accumulate 3 minutes in a hollow body position.

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.

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