Pull-Up Progression 3.1
When to Level Up
Level Up when you can perform 3 sets of 5 reps of Straight Leg 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 | 75 Seconds | as needed | |
B1 | Strength | Straight Leg Leg Assisted Pull-Up | 8 | AMRAP | as needed | |
C1
| Hypertrophy Accessory | Close Grip Lat Pull Downs | 4 | 12 to 15 Reps | 120 Seconds | 2x11 |
C2 | Hypertrophy Accessory | Close Grip Face Pulls | 4 | 12 to 15 Reps | 120 Seconds | 2x11 |
D1 | Hypertrophy Accessory | Barbell Curls | 3 | 15 to 20 | as needed | 2x11 |
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 | 75 Seconds | as needed | |
B1 | Test | Straight Leg Leg Assisted Pull-Up | 3 | 3 to 5 | as needed | |
C1
| Hypertrophy Accessory | Close Grip Lat Pull Downs | 2 | 8 to 12 Reps | 120 Seconds | 2x11 |
C2 | Hypertrophy Accessory | Close Grip Face Pulls | 2 | 8 to 12 Reps | 120 Seconds | 2x11 |
D1 | Hypertrophy Accessory | Barbell Curls | 2 | 15 to 20 | as needed | 2x11 |
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.