Pull Up Progression Workout for Beginners

By Suman Roy

	Beginner (1-2 years)
	35 minutes/day \| 3 days/week
	Gain Strength, Build Muscle
	Pull up bar, Squat Rack, Lat Pulldown Cable Machine, Lat Pulldown Bar, Loop Bands, 2 x Dumbbell, Incline Bench Show More

Average Exertion

Average Cardio Intensity

This workout focuses on the muscles involved in a pull up for beginners to become more familiar with the exercise. The pull up is considered one of the best exercises an individual can perform in order to build impressive upper body size and strength. Pull ups works all major muscles of your back, biceps and forearms. Beginners tend to face a lot of difficulty in performing this exercise when first starting out, but this progression will have you mastering pull ups in no time. You can perform this program any 3 days of the week, but be sure to leave at least a day of rest between workouts.

NOTES:

1. Follow a proper stretching and warm up routine before starting any workout.

2. Maintain strict form in all exercises. Compromising on form may lead to injury.

Description

Week 1 Overview

Day 1:

Workout A

Day 2:

Workout B

Day 3:

Workout C

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Workout A

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Exercise	Sets	Reps	Rest
1.Chin Up Bar Hang See Exercise Notes	4 sets	30 reps	45s
2.Pull-up See Exercise Notes	4 sets	10-15s	45s
3.Inverted Row See Exercise Notes	4 sets	5 reps	60s
4.Lat Pulldown See Exercise Notes	4 sets	6-8 reps	60s

Day 2 - Workout B

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Exercise	Sets	Reps	Rest
1.Chin Up Bar Hang See Exercise Notes	4 sets	30s	45s
2.Pull-up See Exercise Notes	4 sets	5-6 reps	60s
3.Assisted Chin-Up with Band See Exercise Notes	4 sets	5-6 reps	60s
4.Chest Supported Dumbbell Row with Isohold See Exercise Notes	4 sets	8-10 reps	60s

Day 3 - Workout C

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Exercise	Sets	Reps	Rest
1.Chin Up Bar Hang See Exercise Notes	4 sets	30 reps	45s
2.Resistance Band Assisted Pull Up (From Knee) See Exercise Notes	4 sets	5 reps	60s
3.Lat Pulldown See Exercise Notes	4 sets	8-10 reps	60s
4.Incline Bench Two Arm Dumbbell Row - Pronated Grip See Exercise Notes	4 sets	8-10 reps	60s

Date Created: 11/28/2018, UTC

Last Updated: 7/12/2021, UTC

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