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
| Order | Focus | Movement | Sets | Reps or Hold Length | Rest | Tempo |
| A1 | Specific Warm Up | Walking Dumbbell farmers hold as heavy as possible | 1 | 60 Seconds | as needed | |
B1
| Strength | 90 Degree Knee Bend Leg Assisted Pull-Up | 5 | 1 to 3 | as needed | 3x11 |
| D1 | Hypertrophy Accessory | Wide Grip Lat Pull Down Pull-Up Grip | 4 | 12 to 15 Reps | 180 Seconds | 3x11 |
| D2 | Hypertrophy Accessory | Dumbbell Row | 4 | 12 to 15 Reps | 180 Seconds | 3x11 |
Workout 2 – Moderate Volume
| Order | Focus | Movement | Sets | Reps or Hold Length | Rest | Tempo |
| A1 | Specific Warm Up | Walking Dumbbell farmers hold as heavy as possible | 1 | 60 Seconds | as needed | |
| B1 | Testing | 90 Degree Knee Bend Leg Assisted Pull-Up | 3 | 1 to 3 | | |
C1
| Intensity | 90 Degree Knee Bend Leg Assisted Pull-Up | 3 | AMRAP | as needed | 3x11 |
| D1 | Hypertrophy Accessory | Wide Grip Lat Pull Down Pull-Up Grip | 3 | 8 to 12 Reps | 180 Seconds | 3x11 |
| D2 | Hypertrophy Accessory | Dumbbell Row | 3 | 8 to 12 Reps | 180 Seconds | 3x11 |
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.