Pull Up Training Program

Workout Name : Pull Up Training Program

Shared By : JefitTeam VIP

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 23 / 20691

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Description

Who is this program for?
Pullups are a great exercise to do and you only need a bar of some sort to do them and your body. For those who can’t do a pull up yet, you may be looking to get your first one.

Some Tips on Using this Program
These workouts are fairly short and are designed to be added to your usual training schedule. The key here is to have a day where you are exerting max effort in doing pullups to failure and also having a day where the muscles are worked on through other exercises.

Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

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Monday Max Effort Day
Muscle Exercise Name Timer Reps Sets Track

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Pull Ups Pull Ups 90 sec 8 5 Progress Chart
Wednesday Accessorie Exercises
Muscle Exercise Name Timer Reps Sets Track

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Wide Grip Lat Pulldown Wide Grip Lat Pulldown 90 sec 8 3 Progress Chart

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Dumbbell Bent Over Row Dumbbell Bent Over Row 90 sec 8 3 Progress Chart

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Machine Assisted Pull Up Machine Assisted Pull Up 90 sec 8 3 Progress Chart
Friday Pullup Pyramids
Muscle Exercise Name Timer Reps Sets Track

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Pull Ups Pull Ups 30 sec 1 1 Progress Chart

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Pull Ups Pull Ups 30 sec 2 1 Progress Chart

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Pull Ups Pull Ups 45 sec 3 1 Progress Chart

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Pull Ups Pull Ups 45 sec 4 1 Progress Chart

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Pull Ups Pull Ups 60 sec 5 1 Progress Chart

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Pull Ups Pull Ups 60 sec 6 1 Progress Chart

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Pull Ups Pull Ups 75 sec 7 1 Progress Chart

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Pull Ups Pull Ups 75 sec 8 1 Progress Chart

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Pull Ups Pull Ups 90 sec 9 1 Progress Chart

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Pull Ups Pull Ups 90 sec 10 1 Progress Chart