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

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	30 Degree Knee Bend Leg Assisted Pull-Up	5	5 to 10	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	30 Degree Knee Bend Leg Assisted Pull-Up	3	3 to 8
C1	Intensity	60 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.