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Mastering the Pull-Up

By Christopher Stone

Experience
Beginner (1-2 years)
Time
50 minutes/day | 6 days/week | 6 weeks
Good for
Build Muscle, Gain Strength, Tone Body
Equipment
Bands, Bodyweight, Other, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
40%
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 for the first five weeks you will use resistance bands and a training method known as eccentrics. As the weeks progress, the strength of resistance bands that you are you using should decrease so that you receive less assistance. Eccentrics involves focusing on the descent, therefore, for eccentric pull-ups you avoid the pulling phase and accentuate the descent (taking >3 seconds to descend). In a similar way, as the weeks progress, the time spent descending should increase. In addition to the pull-up work, there are core and upper body strengthening accessory exercises to be performed. The program gradually builds up to the last week where you will have three separate opportunities to attempt full pull-ups.

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Resistance Band Assisted Pull Up (From Foot) demonstrationPlay Resistance Band Assisted Pull Up (From Foot) demonstration
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
2. Dips
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 10s, (rest 120s)
Show Alternative Exercises
Crunches
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises

Eccentric Only Pull Up demonstrationPlay Eccentric Only Pull Up demonstration
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Inverted Row
3 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Single-Leg Hip Raise with Knee Hold
3 sets, 10s, (rest 60s)
6 in
Show Alternative Exercises
Lying Alternate Knee Raise demonstrationPlay Lying Alternate Knee Raise demonstration
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises

Assisted Chin-Up with Band demonstrationPlay Assisted Chin-Up with Band demonstration
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
3 sets, 6 reps, (rest 120s)
Half
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
3 sets, 10s, (rest 60s)
Show Alternative Exercises
Alternate Heel Touchers demonstrationPlay Alternate Heel Touchers demonstration
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises

Resistance Band Assisted Pull Up (From Foot) demonstrationPlay Resistance Band Assisted Pull Up (From Foot) demonstration
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
2. Dips
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 10s, (rest 120s)
Show Alternative Exercises
Crunches
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises

Eccentric Only Pull Up demonstrationPlay Eccentric Only Pull Up demonstration
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Inverted Row
3 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Single-Leg Hip Raise with Knee Hold
3 sets, 10s, (rest 60s)
6 in
Show Alternative Exercises
Lying Alternate Knee Raise demonstrationPlay Lying Alternate Knee Raise demonstration
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises

Assisted Chin-Up with Band demonstrationPlay Assisted Chin-Up with Band demonstration
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
3 sets, 6 reps, (rest 120s)
Half
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
3 sets, 10s, (rest 60s)
Show Alternative Exercises
Alternate Heel Touchers demonstrationPlay Alternate Heel Touchers demonstration
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises

Date Created: 3/17/2020, UTC


Last Updated: 6/17/2020, UTC

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