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

OrderFocusMovementSetsReps or Hold Length RestTempo
A1Specific Warm UpWalking Dumbbell farmers hold as heavy as possible175 Secondsas needed
B1StrengthStraight Leg Leg Assisted Pull-Up8AMRAPas needed
C1
Hypertrophy AccessoryClose Grip Lat Pull Downs412 to 15 Reps120 Seconds2x11
C2Hypertrophy AccessoryClose Grip Face Pulls412 to 15 Reps120 Seconds2x11
D1Hypertrophy AccessoryBarbell Curls315 to 20as needed2x11

Workout 2 – Moderate Volume

OrderFocusMovementSetsReps or Hold Length RestTempo
A1Specific Warm UpWalking Dumbbell farmers hold as heavy as possible175 Secondsas needed
B1TestStraight Leg Leg Assisted Pull-Up33 to 5as needed
C1
Hypertrophy AccessoryClose Grip Lat Pull Downs28 to 12 Reps120 Seconds2x11
C2Hypertrophy AccessoryClose Grip Face Pulls28 to 12 Reps120 Seconds2x11
D1Hypertrophy AccessoryBarbell Curls215 to 20as needed2x11

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.