Strength / 12-16 Weeks / Intermediate

​About this Plan:

​Can’t do Pull-ups? You are not alone. Pull-ups are hard, there is no question about it. However, the results they deliver makes them a do-not-miss component of any effective upper body routine! Follow the below steps to gauge your current grip strength and start your plan towards great upper body strength and amazing-looking arms!

CAUTION
Avoid pull ups if you have shoulder or neck problems that may me exacerbated or made worse with this exercise. Always consult your physician before starting any exercise or diet program.

Strength

STEP ONE:
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:

1. Beginner: 0-30 seconds hold time
2. Intermediate: 31-90 seconds hold time
3. Advanced: 90+ seconds

STEP TWO:
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.

Details:

• Detailes

Extra Challenge: 

Pull Up Illustrations

​Hang or Dead Hang (Timed Exercise)

Instructions:

• Hold the bar in a pronated (overhand) grip at shoulder width
• Start the timer as soon as your feet leave the ground
• Hold as long as you can until your grip fails

Inverted or Modified Floor Pull Ups

Instructions: 

• This exercise can be done with a Smith Machine or any machine with adjustable handles that can be lowered to hip-height
• Lay flat on the floor and slide underneath the handles until they are aligned with the middle of the chest
• Extend your arms and grab the handles in a pronated grip
• Exhale and pull your body up until your elbows are bent at 90 degrees or more
• Easy Version: Perform this exercise with knees bent instead of straight legs

Negative Pull Ups

Instructions: 

• Using an elevated platform (chair, bench, etc.), start your exercise in the Pull-Ups top position
• Lower your body down as slow as possible until your arms are fully extended
• Get back on the elevated platform and repeat

Pull Up Isometric Hold

Instructions:

• Pull up until you reach maximum height and hold that position as long as possible
• Timer starts when isometric hold starts

Assisted Pull Ups (Band or Machine)

Instructions:
Band-Assisted Pull Ups

• Use pull-up-specific resistance bands
• Loop the band in the center of the bar
• Step on a secured elevated platform (chair, bench) and grab the handles in a pronated grip
• Secure one foot in the resistance band and press down until you feel the resistance of the band pulling you upward
• Carefully step off the platform and lower the body down until the arms are fully extended
• Exhale and pull your body up as high as possible
  
• Repeat until the desired number of repetitions is completed
• To release from the band: Place the free foot back on the platform and bend the leg in the resistance band to release the other foot

Machine-Assisted Pull Ups

• Adjust the weight to the desired assistance. The more weight you add for assistance, the less of your own weight you will pull up. For example, if you weigh 175lbs and you selected 100lbs weight assistance, then you are only pulling up 75lbs
• Secure your hands on the bars and place your knees on the pad
• Carefully lower the pad down until arms are fully extended
• Exhale and pull your body up as high as possible
• Repeat until the desired number of repetitions is completed
• To dismount: While holding the bar securely with your hands, place one foot down on the side step and carefully take off the other knee off the pad

Pull Ups

Instructions:

• Step 1
• Step 2
• Step 3

Chin Ups

Instructions:

• Step 1
• Step 2
• Step 3

Weighted Dead Hang

Instructions:

• Step 1
• Step 2
• Step 3

Weighted Pull Ups

Instructions:

• Step 1
• Step 2
• Step 3

Muscle Up

Instructions:

• Step 1
• Step 2
• Step 3

Optional

• Plan and track your daily progress with the Daily Action Planner