Pull-Up Progression 7.2

When to Level Up

Level Up when you can perform three sets of 5 strict pull-up. 

Workout 1

OrderFocusMovementSetsReps or Hold Length RestTempo
A1Specific Warm UpPassive Two Arm Free Hang360 secondsas needed
B1StrengthStrict Pull-Ups8 to 10AMRAPas needed
C1
StrengthBand Pull-Ups3 to 58 to 12 Reps180 Seconds

Workout 2

OrderFocusMovementSetsReps or Hold Length RestTempo
A1Specific Warm UpActive Two Arm Free Hang330 - 45 secondsas needed
B1StrengthStrict Pull-Ups6 to 8AMRAPas needed
C1
StrengthBand Pull-Ups3 8 to 12 Reps180 Seconds

Workout 3

OrderFocusMovementSetsReps or Hold Length RestTempo
A1Specific Warm UpTwo Arm Scapular Shrugs310 Repsas needed1x11
B1TestStrict Pull-Up35 Repsas needed
C1StrengthPull-Up Hold as long as possible + 5 second descent 3 to 5 Sets1as needed
D1
StrengthBand Pull-Ups3 8 to 12 Reps180 Seconds

Microcycle Notes

  • The microcycle has three training sessions in a week.
  • The exercise prescription is to complete these three workouts in sequence on separate days. Workout 1 and then Workout 2 and then Workout 3.
  • Workout 1 is a high-volume and low-intensity pull-up workout.
  • Workout 2 is a medium-volume and medium-intensity pull-up workout.
  • Workout 3 is a medium-volume and high-intensity pull-up workout.