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Pull Up Progression Workout for Beginners

By Suman Roy

Experience

Beginner (1-2 years)

Days per week

3 days

Time

42 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
Description

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 orde

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Equipment

Bands, Bodyweight, Cable, Dumbbell, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

42 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)
Gain Strength (Male)
Description

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 orde

Show More

Equipment

Bands, Bodyweight, Cable, Dumbbell, Pull up bar

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Workout Overview

Week 1

Day 1: Workout A

Day 2: Workout B

Day 3: Workout C

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1


Workout A

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ExerciseSetsRepsRestNotes
1. Chin Up Bar Hang4 sets30 reps45s
While hanging, focus on pulling your shoulder blades (scapula) together.
2. Pull-up4 sets10 - 15s45s
Perform isometric hold in this exercise. Jump and reach the top position and hold yourself at that position for a period of 10-15 secs. Then slowly come down in a controlled manner.
3. Inverted Row4 sets5 reps60s
Use a pronated grip, slightly wider than shoulder width.
4. Lat Pulldown4 sets6 - 8 reps60s
Perform controlled eccentric and get a full lat stretch between reps by elongating the arms at top.

Workout B

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ExerciseSetsRepsRestNotes
1. Chin Up Bar Hang4 sets30s45s
Perform this using a towel. Wrap a towel around the chin up bar and hang.
2. Pull-up4 sets5 - 6 reps60s
Perform eccentric only pull up. Start at top of the bar with chin over bar, and perform a three-five second negative, focusing on feeling the back muscles stretch and lengthen in a slow and controlled manner while descending.
3. Assisted Chin-Up with Band4 sets5 - 6 reps60s
Use a pronated grip, slightly wider than shoulder width. Choose a band with enough resistance that will make you struggle for the last rep. Perform a slight one second pause at the top and bottom of every rep.
4. Chest Supported Dumbbell Row with Isohold4 sets8 - 10 reps60s
Have palms facing away from you as you row, with your shoulder blades down the back and your elbows going towards your hips before rowing the dumbbell up.

Workout C

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ExerciseSetsRepsRestNotes
1. Chin Up Bar Hang4 sets30 reps45s
Use a wide grip for this exercise.
2. Resistance Band Assisted Pull Up (From Knee)4 sets5 reps60s
Pull your chin over the bar, and perform a slight pause to engage the back muscles.
3. Lat Pulldown4 sets8 - 10 reps60s
Perform controlled eccentric and get stretch between reps by elongating the arms at top.
4. Incline Bench Two Arm Dumbbell Row - Pronated Grip4 sets8 - 10 reps60s
Make sure your shoulder blades stay down the back and your elbows go back towards your hips before rowing the dumbbell up.
Date Created: 11/28/18, 5:06 AM

Last Updated: 2/13/20, 7:16 PM

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