Free personalized workout plan

Mastering the Pull-Up

By Christopher Stone

Experience

Beginner (1-2 years)

Days per week

6 days

Time

50 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

A common strength goal is to complete a pull-up. This program is designed to take the absolute beginner and allow them to perform at least one full pull-up as a minimum. It is important to note that f

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Equipment

Bands, Bodyweight, Other, Pull up bar

Average Exertion

40%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

50 minutes

Genders

Female, Male

Days per week

6 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

A common strength goal is to complete a pull-up. This program is designed to take the absolute beginner and allow them to perform at least one full pull-up as a minimum. It is important to note that f

Show More

Equipment

Bands, Bodyweight, Other, Pull up bar

Avg Exertion

40%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1. Resistance Band Assisted Pull Up (From Foot)3 sets12 reps120s
2. Dips
3 sets6 reps120s
3. Plank3 sets10s120s
4. Crunches
3 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Resistance Band Assisted Pull Up (From Foot)3 sets12 reps120s
2. Dips
3 sets6 reps120s
3. Plank3 sets10s120s
4. Crunches
3 sets12 reps120s

Week 2



ExerciseSetsRepsRestNotes
1. Resistance Band Assisted Pull Up (From Foot)4 sets12 reps120s
2. Dips
3 sets8 reps120s
3. Plank3 sets20s120s
4. Crunches
4 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Resistance Band Assisted Pull Up (From Foot)4 sets12 reps120s
2. Dips
3 sets8 reps120s
3. Plank3 sets20s120s
4. Crunches
4 sets12 reps120s

Week 3



ExerciseSetsRepsRestNotes
1. Resistance Band Assisted Pull Up (From Foot)4 sets10 reps120s
2. Dips
3 sets10 reps120s
3. Plank3 sets30s120s
4. Crunches
4 sets15 reps120s

ExerciseSetsRepsRestNotes
1. Resistance Band Assisted Pull Up (From Foot)4 sets10 reps120s
2. Dips
3 sets10 reps120s
3. Plank3 sets30s120s
4. Crunches
4 sets15 reps120s

Week 4



ExerciseSetsRepsRestNotes
1. Resistance Band Assisted Pull Up (From Foot)4 sets6 reps120s
2. Dips
4 sets10 reps120s
3. Plank4 sets30s120s
4. Crunches
4 sets10 reps120s
Feet elevated

ExerciseSetsRepsRestNotes
1. Eccentric Only Pull Up
4 sets6 reps120s
2. Inverted Row
4 sets10 reps60s
3. Single-Leg Hip Raise with Knee Hold
4 sets30s60s
6 in
4. Hanging Leg Raise
4 sets10 reps120s

ExerciseSetsRepsRestNotes
1. Resistance Band Assisted Pull Up (From Foot)4 sets6 reps120s
2. Dips
4 sets10 reps120s
3. Plank4 sets30s120s
4. Crunches
4 sets10 reps120s
Feet elevated

ExerciseSetsRepsRestNotes
1. Eccentric Only Pull Up
4 sets6 reps120s
2. Inverted Row
4 sets10 reps60s
3. Single-Leg Hip Raise with Knee Hold
3 sets30s60s
6 in
4. Hanging Leg Raise
4 sets10 reps120s

Week 5



ExerciseSetsRepsRestNotes
1. Resistance Band Assisted Pull Up (From Foot)4 sets3 reps120s
2. Dips
4 sets12 reps120s
3. Plank4 sets40s120s
4. Crunches
4 sets12 reps120s
Feet elevated

ExerciseSetsRepsRestNotes
1. Eccentric Only Pull Up
4 sets3 reps120s
2. Inverted Row
4 sets12 reps60s
3. Single-Leg Hip Raise with Knee Hold
4 sets40s60s
6 in
4. Hanging Leg Raise
4 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Resistance Band Assisted Pull Up (From Foot)4 sets3 reps120s
2. Dips
4 sets12 reps120s
3. Plank4 sets40s120s
4. Crunches
4 sets12 reps120s
Feet elevated

ExerciseSetsRepsRestNotes
1. Eccentric Only Pull Up
4 sets3 reps120s
2. Inverted Row
4 sets12 reps60s
3. Single-Leg Hip Raise with Knee Hold
3 sets40s60s
6 in
4. Hanging Leg Raise
4 sets12 reps120s

Week 6



ExerciseSetsRepsRestNotes
1. Push-up1 setAMAP reps120s
2. Dips
4 sets12 reps90s
3. Plank4 sets40s90s
4. Crunches
4 sets12 reps90s
Feet elevated

ExerciseSetsRepsRestNotes
1. Eccentric Only Pull Up
4 sets3 reps120s
2. Inverted Row
4 sets12 reps60s
3. Single-Leg Hip Raise with Knee Hold
4 sets40s60s
6 in
4. Hanging Leg Raise
4 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Dips
4 sets12 reps90s
2. Plank4 sets40s90s
3. Crunches
4 sets12 reps90s
Feet elevated

ExerciseSetsRepsRestNotes
1. Inverted Row
4 sets12 reps60s
2. Single-Leg Hip Raise with Knee Hold
3 sets40s60s
6 in
3. Hanging Leg Raise
4 sets12 reps120s
Date Created: 3/17/20, 2:33 PM

Last Updated: 6/17/20, 1:50 AM

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