LEVEL 1 GOAL: ACHIEVE FIRST PULL UPS
- 6-Week Plan - Repeat for 6 weeks, adding weight each week if possible.
o Day 1:
Dead Hang 4 x 30sec
Pull Up Hold (chin over bar) 4 x 10sec
Barbell Rows 4 x 5reps
Banded Lat Pulls 4 x 8reps
o Day 2:
Supinated Dead Hang 4 x 30sec
Eccentric Pull Ups 4 x 5reps
Assisted Pull Ups 4 x 5
DB Rows (bent over) – 4 x 10
o Day 3:
Dead Hang 4 x 30sec (towel if possible)
Assisted 1 ½ Pull Ups 4 x 5reps
Seal Row 4 x 10reps
*go heavy on weights
Level 2 GOAL: IMPROVE KIPPING PULL UPS OR BUTTERFLY PULL-UPS
- 6-Week Plan - increase 1 rep on pull up sets each week
o Day 1:
Bar Levers 4 x 8reps
Kip Swings 4 x 6reps
Hand Release Kip Swings 4 x 6reps
Kipping Pull Ups 4 x 4 reps
o Day 2:
Superman to Hollow Rocks 4 x 5
Slow Kip Swings 4 x 6 reps (exaggerate the lat pull)
Strict Pull Ups 4 x 4reps
Ring Rows 4 x 10reps
o Day 3:
Eccentric Pull Ups 4 x 5reps
Banded Lat Pull Downs 4 x 10reps
Kipping Chest to Bar Pull Ups (attempts) 4 x 4 reps
LEVEL 3 GOAL: IMPROVE MUSCLE UPS OR BUTTERFLY PULL-UPS
- 6-Week Plan (muscle up focus)
o Day 1
Strict Pull Ups 4 x 6reps
Kip Swings – Hips to Bar 4 x 5reps
Assisted Bar Muscle Ups 4 x 4reps
o Day 2
Ring Rows 4 x 10reps
Hollow Rocks 4 x 12reps
Banded Lat Pull Downs 4 x 10reps
Strict Chest to Bar Pull Ups 4 x 4reps
o Day 3
Bar Levers 4 x 6reps
Medicine Ball Sit Up Tosses 4 x 10
Muscle Ups Attempts 4 x 4
- 6-Week Plan (Butterfly Pull Up focus)
o Day 1
Strict Pull Ups 4 x 6reps
Shoulder Circles 4 x 10reps
Medicine Ball Sit Up Tosses 4 x 10
o Day 2
Ring Rows 4 x 10reps
Hollow Rocks 4 x 12reps
Banded Lat Pull Downs 4 x 10reps
Strict Chest to Bar Pull Ups 4 x 4reps
o Day 3
Bar Levers 4 x 6reps
Shoulder Circles 4 x 10reps
Single Leg V-Ups 4 x 16 reps (total)
Butterfly Pull Ups 4 x 10