Pull-Up Progression 4.3
When to Level Up
Level Up when you can perform 3 sets of 5 reps of Straight Leg Leg Assisted Pull-Up with a 9″ heel elevation.
Workout 1 – High Volume
| Order | Focus | Movement | Sets | Reps or Hold Length | Rest | Tempo |
| A1 | Specific Warm Up | Passive Two Arm Free Hang | 3 | 5 to 30 Seconds | as needed | |
| B1 | Strength | Straight Leg Leg Assisted Pull-Up with 9" Elevation | 8 | 1 to 5 reps | as needed | |
C1
| Strength | Straight Leg Leg Assisted Holds with 9" elevation | 3 | As long as possible | 120 Seconds | |
| D1 | Hypertrophy Accessory | Lat Pull Downs | Your choice of grip | 3 | 8 to 12 Reps | 120 Seconds | 3x11 |
Workout 2 – Moderate Volume
| Order | Focus | Movement | Sets | Reps or Hold Length | Rest | Tempo |
| A1 | Specific Warm Up | Passive Two Arm Free Hang | 3 | 5 to 30 Seconds | as needed | |
| B1 | Test | Straight Leg Leg Assisted Pull-Up with 9" Elevation | 3 | 1 to 5 reps | as needed | |
C1
| Strength | Straight Leg Leg Assisted Pull-Up with no elevation | 3 | AMRAP | 120 Seconds | |
| D1 | Strength | Straight Leg Leg Assisted Holds with 9" Elevation | 3 | | | |
| E1 | Hypertrophy Accessory | Dumbbell Row | 3 | 8 to 12 Reps | 120 Seconds | 3x11 |
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.