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Follow whichever program fits you best. The first is for people who have 8 or more strict pull-ups in a row. The second is for people who have between 4-7 strict pull-ups in a row. The third is for people who have less that 3 or less strict pull-ups in a row. There is a brief description of each of the movements at the bottom. It is set up for MWF, but if you need to do different days, that is fine. Just choose three non-consecutive days. Record your results! Good luck and have fun!

 

If you have 8 or more strict pull-ups in a row, here is your homework

Monday

Set 1: Unweighted working set – max rep strict pull-ups (minus 2)

Set 2: Weighted working set – pick a weight that you can complete 8 weighted reps

Set 3: Weighted working set – pick a weight that you can complete 8 weighted reps

Set 4: Weighted working set – pick a weight that you can complete 8 weighted reps

Set 5: Unweighted cool-down set – max rep strict pull-ups

*Try to increase weight each set

 

Wednesday

Set 1: Unweighted working set – max rep strict pull-ups (minus 2)

Set 2: Weighted working set – add 5 pounds from heaviest set from day 1 for max reps

Set 3: Weighted working set – add another 5 pounds for max reps

Set 4: Weighted working set – add another 5 pounds for max reps

Set 5: Unweighted cool-down set – max rep strict pull-ups (at least 1 more than day 1)

 

Friday

Set 1: Unweighted working set – max rep strict pull-ups (minus 2)

Set 2: Weighted working set – pick a weight that you can complete 8 weighted reps

Set 3: Weighted working set – pick a weight that you can complete 6 weighted reps

Set 4: Weighted working set – pick a weight that you can complete 4 weighted reps

Set 5: Unweighted cool-down set – max rep strict pull-ups (at least 1 more than day 2)

Rest exactly 90 seconds between sets

Re-test your max rep strict pull-ups the following week

 

 

If you have at 4-7 strict pull-ups in a row, here is your homework

Monday

4xME strict pull ups (complete one set of max effort, then drop off the bar, shake out your hands, rest for 30 seconds, and then complete 2 more unbroken reps – that is 1 set, you will do 4 of these)

 

Wednesday

Find your 1RM strict pull-up

 

Friday

Set 1: Unweighted working set – max rep strict pull-ups (minus 2)

Set 2: Weighted working set – pick a weight that you can complete 6 weighted reps

Set 3: Weighted working set – pick a weight that you can complete 4 weighted reps

Set 4: Weighted working set – pick a weight that you can complete 2 weighted reps

Set 5: Unweighted cool-down set – max rep strict pull-ups

Rest exactly 90 seconds between sets

Re-test your max rep strict pull-ups the following week

 

 

If you have 3 or less strict pull-ups in a row, here is your homework

Monday

Flexed Arm Hang 4×10 seconds

Negative Pull-ups 4×2 (hold chin above the bar for 2 seconds, then lower to full extension for a 6 second count)

Partner Assisted Pull-ups 4×4

 

Wednesday

Flexed Arm Hang 4×20 seconds

Negative Pull-ups 4×3 (hold chin above the bar for 2 seconds, then lower to full extension for a 6 second count)

Partner Assisted Pull-ups 4×6

 

Friday

Flexed Arm Hang 4×30 seconds

Negative Pull-ups 4×4 (hold chin above the bar for 2 seconds, then lower to full extension for a 6 second count)

Partner Assisted Pull-ups 4×8

Rest exactly 60 seconds between sets

Re-test your max rep strict pull-ups the following week

 

 

The Exercises

  1. Pull-up: Using a pronated grip, start with the arms extended and pull yourself up so your chin is above the bar.
  2. Compared to the chin-up, pull-ups place more emphasis on the rear delts, mid back, brachialis, and brachioradialis. It’s generally considered harder than a chin-up.
  3. Chin-up: Using a supinated grip, start with the arms extended and pull yourself up so your chin is above the bar.
  4. Compared to the pull-up, chin-ups place more emphasis on the lats and the biceps. It’s generally considered easier than the pull-up.
  5. Flexed-Arm Hang: Get your chin above the bar and hold that position for a set time. The grip is normally supinated but can be pronated.
  6. Negatives: Get your chin above the bar and then lower yourself back down until your arms are straight, attempting to keep control of your body at all times. Generally, negatives are 6-10 seconds in length.
  7. Partner Assisted Pull-ups: Cross your legs and have your partner hold your feet pressed up against his upper thigh. He’s not lifting you, he’s keeping his hands stable. You press against him (perform a leg extension) to push yourself up; thus you can regulate how much help you need. The more tired you are, the more you push.