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improve pull up number
General
Intermediate
Pullup bar
Plan Details
The improve pull up number routine by PhilippeLefebvre is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
High-Intensity, Short-Term Pull-up & Chin-up Training Program (4 Weeks) source : John Sifferman and me
Routine detail
Day 1
Hang time pull up
Est. 27 min
9 exercises
pull ups FIRST set 50% max rep. SECOND set 80% max rep
2 Sets x 4 Reps
pull ups 90% max rep
1 Set x 7 Reps
negative rep pull-ups. MAX as possible reps
1 Set x 7 Reps
pull ups 90% max rep
1 Set x 7 Reps
negative rep pull-ups
1 Set x 7 Reps
Pull ups 100% max rep
1 Set x 8 Reps
negative rep pull-ups. MAX as possible reps
1 Set x 8 Reps
flexed-arm hang pull ups. As Long as possible
1 Set
deadhang until you cannot hang onto the bar.
1 Set
Day 2
Pyramid pull up
Est. 36 min
17 exercises
pull up or chin up pyramid set
1 Set x 1 Rep
pull up or chin up pyramid set
1 Set x 2 Reps
pull up or chin up pyramid set
1 Set x 3 Reps
pull up or chin up pyramid set
1 Set x 4 Reps
pull up or chin up pyramid set
1 Set x 5 Reps
pull up or chin up pyramid set
1 Set x 4 Reps
pull up or chin up pyramid set
1 Set x 3 Reps
pull up or chin up pyramid set
1 Set x 2 Reps
pull up or chin up pyramid set
1 Set x 1 Rep
pull up or chin up pyramid set
1 Set x 2 Reps
pull up or chin up pyramid set
1 Set x 3 Reps
pull up or chin up pyramid set
1 Set x 4 Reps
pull up or chin up pyramid set
1 Set x 5 Reps
pull up or chin up pyramid set
1 Set x 4 Reps
pull up or chin up pyramid set
1 Set x 3 Reps
pull up or chin up pyramid set
1 Set x 2 Reps
pull up or chin up pyramid set
1 Set x 1 Rep
Day 3
10-20 set pull-up 50% of max rep
Est. 34 min
13 exercises
Pull-Up
1 Set x 4 Reps
Chin-Up with Knee Raise
1 Set x 4 Reps
Gironda Sternum Pull-Up
1 Set x 4 Reps
Pull-Up (Hammer Grip)
1 Set x 4 Reps
Chin-Up (Close Grip)
1 Set x 4 Reps
Rear Pull-Up (Wide Grip)
1 Set x 4 Reps
V Bar Pull-Up
1 Set x 4 Reps
Chin-Up (Mixed Grip)
1 Set x 4 Reps
Chin-Up (Mixed Grip)
1 Set x 4 Reps
Pull-Up
1 Set x 4 Reps
Chin-Up with Knee Raise
1 Set x 4 Reps
Gironda Sternum Pull-Up
1 Set x 4 Reps
Pull-Up (Hammer Grip)
1 Set x 4 Reps
Day 4
Reverse Ladder Workout with 10 seconds rest every rep
Est. 26 min
10 exercises
Pull up reverse Ladder Workout with 10 seconds of rest for every rep
1 Set x 8 Reps
Pull up reverse Ladder Workout with 10 seconds of rest for every rep
1 Set x 7 Reps
Pull up reverse Ladder Workout with 10 seconds of rest for every rep
1 Set x 6 Reps
Pull up reverse Ladder Workout with 10 seconds of rest for every rep
1 Set x 5 Reps
Pull up reverse Ladder Workout with 10 seconds of rest for every rep
1 Set x 4 Reps
Pull up reverse Ladder Workout with 10 seconds of rest for every rep
1 Set x 3 Reps
Pull up reverse Ladder Workout with 10 seconds of rest for every rep
1 Set x 2 Reps
Pull up reverse Ladder Workout with 10 seconds of rest for every rep
1 Set x 1 Rep
flexed-arm hang pull ups. As Long as possible
1 Set
deadhang until you cannot hang onto the bar.
1 Set
