4 Week Beginner Pull-Up Routine

Workout Name : 4 Week Beginner Pull-Up Routine

Shared By : JefitTeam VIP

Information

Frequency : 2 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1343 / 55100

Average Rating

67

Based upon 127 vote(s)

 

Description

This is a 4 week beginner pull-up routine that helps an individual strengthen up their upper body to perform more pull-ups.

Pull-ups are one of the best exercises to help build up the upper back and strengthen the back muscles as well as the overall body.

For this routine, as you go through each week, you will perform more sets and less reps to help strengthen the back muscles. As you continue with each week you will increase the amount of repetitions and decrease the amount of sets.

Once you finally reach week 4 you should be able to perform 3 sets of 8 to 10 reps of pull-ups, thus improving your overall upper body strength and ability to perform more pull ups.

** Week 1

In this routine for the first week you will perform 8 sets with 2 reps for each set to help stimulate and strengthen up the back muscles

** Week 2

For week 2, you will perform 6 sets with 4 repetitions per set.

** Week 3

As you continue into week three you will lower the amount of sets to 4 and increase the repetitions to 6 reps per set.

** Week 4

Finally on week 4 you will perform 3 sets with either 8 to 10 reps per set.

You will perform each workout week of pullups twice a week to ensure optimal back strength.


*** Notes :

For those who struggle with pull ups or need more rest, you can increase the rest timer from 45 seconds to 60-90 seconds.

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ANY Week 1
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 45 sec 2 8 Progress Chart
ANY Week 2
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 45 sec 4 6 Progress Chart
ANY Week 3
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 45 sec 6 4 Progress Chart
ANY Week 4
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 45 sec 8 3 Progress Chart