Pull-Up Progression 6.1
When to Level Up
Level Up when you can perform 1-second Pull-Up Hold with a 3-second controlled descent.
Workout 1 – High Volume
Order | Focus | Movement | Sets | Reps or Hold Length | Rest | Tempo |
A1 | Specific Warm Up | Passive Two Arm Free Hang | 1 or 2 | 45 to 60 seconds | as needed | |
B1 | Strength | Pull-Up Hold | Set a 15 minute timer. Do as many sets as you can in that time. (minimum 10) | Hold As Long As Possible then control down for 3 seconds | as needed | |
C1
| Strength | Straight Leg Leg Assisted Pull-Ups with 18" elevation | 3 | AMRAP | 180 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 | 1 or 2 | 45 to 60 seconds | as needed | |
B1 | Test | 1 second Pull-Up Hold | 1 | Hold As Long As Possible then control down for 3 seconds | as needed | |
C1
| Strength | Straight Leg Leg Assisted Pull-Ups with 18" elevation | 5 | AMRAP | 180 Seconds | |
D1 | 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.