Pull-Up Progression 4.2

When to Level Up

Level Up when you can perform 3 sets of 5 reps of Straight Leg Leg Assisted Pull-Up with a 6″ heel elevation.

Workout 1 – High Volume

OrderFocusMovementSetsReps or Hold Length RestTempo
A1Specific Warm UpPassive Two Arm Free Hang35 to 30 Secondsas needed
B1StrengthStraight Leg Leg Assisted Pull-Up with 6" Elevation81 to 5 repsas needed
C1
StrengthStraight Leg Leg Assisted Holds with 6" elevation 3As long as possible120 Seconds
D1Hypertrophy AccessoryLat Pull Downs | Your choice of grip38 to 12 Reps120 Seconds3x11

Workout 2 – Moderate Volume

OrderFocusMovementSetsReps or Hold Length RestTempo
A1Specific Warm UpPassive Two Arm Free Hang35 to 30 Secondsas needed
B1TestStraight Leg Leg Assisted Pull-Up with 6" Elevation31 to 5 repsas needed
C1
StrengthStraight Leg Leg Assisted Pull-Up with no elevation3AMRAP120 Seconds
D1StrengthStraight Leg Leg Assisted Holds with 6" Elevation3
E1Hypertrophy AccessoryDumbbell Row38 to 12 Reps120 Seconds3x11

Microcycle Notes

  • The microcycle has two training sessions in a week. Optionally, you can do a third if you feel motivated and can handle the extra workout.
  • The exercise prescription is to complete these two workouts in sequence on separate days. Workout 1 and then Workout 2.
  • Workout 1 is medium-volume and high-intensity. It is suggested that you wait 2-3 days before engaging in Workout 2.
  • Workout 2 is also medium-volume and high-intensity. 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.