Pull-Up Progression 7.3

When to Level Up

Level Up when you can perform three sets of 8 to 12 strict pull-up. 

Workout 1

OrderFocusMovementSetsReps or Hold Length RestTempo
A1Specific Warm UpPassive Two Arm Free Hang360 secondsas needed
B1StrengthStrict Pull-UpsSet a 15 Minute timer. Perform as many Strict Pull-Ups in the time as possible. Break up as needed. Record count and attempt to beat next week.AMRAPas needed

Workout 2

OrderFocusMovementSetsReps or Hold Length RestTempo
A1Specific Warm UpActive Two Arm Free Hang330 - 45 secondsas needed
B1StrengthStrict Pull-Ups6 to 10 Sets5 to 10 Repsas needed

Workout 3

OrderFocusMovementSetsReps or Hold Length RestTempo
A1Specific Warm UpTwo Arm Scapular Shrugs310 Repsas needed1x11
B1TestStrict Pull-Up38 to 12 Repsas needed
C1StrengthWeighted Pull-Up3 3 to 5 repsas needed

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.