Strength / 12-16 Weeks / Intermediate
Determine your current grip strength level. Perform a Dead Hang and compare your longest hold time to the below levels to determine your starting point:
Based on your answer, select the plan that best matches your answer:
(Answer 1) Start with Pull Up Easy Plan
(Answer 2) Start with Pull Up Intermediate Plan
(Answer 3) Start with Pull Up Advanced Plan
Pull Ups Easy Plan
Sets: 1-4 sets
Repetitions: 10 to 30 seconds / 5+ reps
Frequency: 2-4 days a week
Duration: 12+ weeks
Progression (Dead Hang): Increase your dead hang hold time by 5 seconds when you are able to complete 3 sets of dead hang at the same hold time. For example, if you can complete 3 sets of dead hang of 30 seconds each, then increase your hold time to 35 seconds on your next attempt.
Progression (All Other Exercises): Increase your repetitions by 2 if you can complete 3 sets of the same number of reps. For example, if you can complete 3 sets of 8 reps, then increase your repetitions by 2 extra repetitions and continue.
Pull Up Illustrations
Hang or Dead Hang (Timed Exercise)
Inverted or Modified Floor Pull Ups
Negative Pull Ups
Pull Up Isometric Hold
Assisted Pull Ups (Band or Machine)
Band-Assisted Pull Ups
Machine-Assisted Pull Ups
Weighted Dead Hang
Weighted Pull Ups
Leave a Reply.