Pull-Up Progression 2.7

When to Level Up

Level Up when you can perform 3 sets of 8 reps of 30 Degree Knee Bend Leg Assisted Pull-Up. This is also the last sub-level goal of the Level 2 Pull-Up Progression. Once you are able to complete this level, you will move to Level 3 where we will work on straight leg assisted Pull-ups.

Workout 1 – High Volume

OrderFocusMovementSetsReps or Hold Length RestTempo
A1Specific Warm UpWalking Dumbbell farmers hold as heavy as possible160 Secondsas needed
B1
Strength30 Degree Knee Bend Leg Assisted Pull-Up55 to 10as 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
B1Testing30 Degree Knee Bend Leg Assisted Pull-Up33 to 8
C1
Intensity60 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.