PULL-UP

TRAINING PROGRAM
 9 Week Training Program

PROGRAM PURPOSE
The common denominator between men and women who can do pull-ups is that they practice them regularly and are usually very lean individuals. The
best way to train to increase the number of pull-ups you can do is simply to do more pull-ups. It’s pretty much that simple. Of course there are other
specific exercises that aid in pull-up performance which these can be found below . Remember the stronger and more lean you are will only help your
chances in improving your pull-up numbers. This program is meant to focus on specific pull-up weaknesses, pull strength and endurance, along with
hitting muscles that you will need to help become sufficient.

PROGRAM OUTLINE
Make sure to take a day to find your pull-up training max number. This will be a weighted attempt and the steps should be as followed:

1 x 10 BW, 1 x 5 weighted, 1 x 3 weighted, Heavy single. now you have your training max for the program. Use the percentage chart below to find your
numbers for the assigned percentages in the program. If you have a number lower than 55lbs, just simply use your phone. For example if you used a
25lb plate, and for the day you had 3 x 5 @ 75%. You would calculate 25 x (the assigned percentage say 75) .75 which would = 18.75lbs for 3 sets of 5
reps.

This program is simply meant to be a supplemental program to your normal lifting program. If you lack in the area of pull-ups, I would make sure to
add in this routine in replace of some of the pulling exercises in your program.

If you lack grip strength. There is nothing wrong with using a chin or neutral grip every once in a while. Using different grip can be beneficial.
RECOMMENDED EQUIPMENT
Gym Access that has a pull-up bar and other everyday gym equipment

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 WAYS TO INCREASE YOUR PULL-UPS

BREAKDOWN
Pulling in all shapes and forms will increase posterior chain strength, which is crucial for strengthening the most important muscles involved in a pull-
up – the latissimus dorsi, rear deltoids, rhomboids, as well as the biceps.There are a multitude of methods and angles we can approach this from and
here are some ideas that maybe you’ve overlooked! Typically you’d use most of these in your strength or supplemental work for the day as you don’t
want to move too quickly through these movements so that you don’t get sloppy and lose their benefits.

It's best to comb through these exercise and pick 1 to 2 to choose in your training session in replace of a pulling exercises. If you are struggling with
pull-ups, you may want to think about adding these in every once and while.

Banded Face Pulls – 3 sets of 15-20 repetitions

Bat Wings – 3 sets of 6-8 repetitions performed at a slow tempo (1115)

China Rows – 3 sets of 8-10 repetitions performed at a 2111 tempo

Single Arm Landmine Row – 3 sets of 8-10 repetitions per arm

Hand Over Hand Rope Pulls – 3 sets of 50-100 feet

Banded Lat Pull Downs – 3 sets of 8-10 repetitions

Tempo Ring or TRX Rows – 3 sets of 10-12 repetitions performed at 2112 tempo

Double KB Bent Over Row – 3 sets of 8-10 repetitions

Double KB Alternating Gorilla Row – 3 sets of 8-10 repetitions per arm

Single Arm KB Romanian Deadlift – 3 sets of 10-15 per side

If you do not know what some of these exercises are, they are easy to find on youtube and other places in the interwebs

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REP MAX CHART (55lbs - 300lbs)
REP MAX CHART (305lbs - 550lbs)
 PHASE 1  1
Week 1
Session I Session II

3 sets of 5  (use 5 second eccentric lowering each rep) 3 x 5 @ 75%, 70%, and 65%

1 set of bodyweight x max reps

Pick 1 to 2 exercises from the list above on the (way to

increase your pull-ups page. Follow the set and rep scheme)

Week 2 
Session I Session II
3 sets of 5  (use 5 second eccentric lowering each rep)
3 x 5 @ 77%, 73%, and 68%
1 set of bodyweight max pull-up
1 set of bodyweight x max reps

Pick 1 to 2 exercises from the list above on the (way to

increase your pull-ups page. Follow the set and rep scheme)
Week 3 
Session I Session II

3 sets of 5  (use 5 second eccentric lowering each rep)

Pick 1 to 2 exercises from the list above on the (way to

increase your pull-ups page. Follow the set and rep scheme)
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 PHASE 2 2
Week 4
Session I Session II
3 sets of 2 reps isometric hold x max time
3 x 3 @ 77%, 73%, and 68%
If you can hold more than 30s add 5lbs for next rep and weeks to follow
1 set of bodyweight x max reps

Pick 1 to 2 exercises from the list above on the (way to

increase your pull-ups page. Follow the set and rep scheme)

Week 5
Session I Session II
3 sets of 2 reps isometric hold x max time 3 x 3 @ 80%, 75%, and 70%

Rest at least 3 mins before attempting rep 2 1 set of bodyweight x max reps

Make sure chin stays over the bar entire time

Pick 1 to 2 exercises from the list above on the (way to

increase your pull-ups page. Follow the set and rep scheme)
Week 6 
Session I Session II
3 sets of 3 reps isometric hold x max time

Rest at least 3 mins before attempting rep 2 and 3 3 x 3 @ 83%, 78%, and 73%

Make sure chin stays over the bar entire time 1 set of bodyweight x max reps

Pick 1 to 2 exercises from the list above on the (way to

increase your pull-ups page. Follow the set and rep scheme)
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 PHASE 3 3
Week 7
Session I Session II
3 x 8 bodyweight pull-ups
3 x 5 @ 83%, 78%, and 73%

1 set of bodyweight x max reps

increase your pull-ups page. Follow the set and rep scheme)

Week 8
Session I Session II
3 x 10 bodyweight pull-ups 3 x 3 @ 87%, 83%, and 77%

1 set of bodyweight x max reps

Pick 1 to 2 exercises from the list above on the (way to

increase your pull-ups page. Follow the set and rep scheme)

Week 9
Session I Session II
3 x 12 bodyweight pull-ups
3 x 1 @ 93%, 85%, and 80%

1 set of bodyweight x max reps

increase your pull-ups page. Follow the set and rep scheme)

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