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.

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

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

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.