Pull-Up Progression 2.2

When to Level Up

Level Up when you can perform 3 sets of 3 reps of 90 Degree Knee Bend Leg Assisted Pull-Up.

Workout 1 – High Volume

OrderFocusMovementSetsReps or Hold Length RestTempo
A1Specific Warm UpWalking Dumbbell farmers hold as heavy as possible160 Secondsas needed
B1
Strength90 Degree Knee Bend Leg Assisted Pull-Up51 to 3 as needed3x11
D1Hypertrophy AccessoryWide Grip Lat Pull Down Pull-Up Grip412 to 15 Reps180 Seconds3x11
D2Hypertrophy AccessoryDumbbell Row412 to 15 Reps180 Seconds3x11

Workout 2 – Moderate Volume

OrderFocusMovementSetsReps or Hold Length RestTempo
A1Specific Warm UpWalking Dumbbell farmers hold as heavy as possible160 Secondsas needed
B1Testing90 Degree Knee Bend Leg Assisted Pull-Up31 to 3
C1
Intensity90 Degree Knee Bend Leg Assisted Pull-Up3AMRAPas needed3x11
D1Hypertrophy AccessoryWide Grip Lat Pull Down Pull-Up Grip38 to 12 Reps180 Seconds3x11
D2Hypertrophy AccessoryDumbbell Row38 to 12 Reps180 Seconds3x11

Microcycle Notes

  • The microcycle has two training sessions in a week.
  • The exercise prescription is to complete these two workouts in sequence on separate days. Workout 1 and then Workout 2.
  • Workout 1 is a high-volume day. It is suggested that you wait 2-3 days before engaging in Workout 2.
  • Workout 2 s moderate-volume day. Workout 2 is also your test day. Use this day to see if it is time to level up. If you are able to complete the goal for this microcycle, then mark the level as complete and move to the next.