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Pull Up Progression Workout for Beginners

By Suman Roy

Experience
Beginner (1-2 years)
Time
42 minutes/day | 3 days/week
Good for
Build Muscle, Gain Strength
Equipment
2 x Dumbbell, Bodyweight, Incline Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Loop Bands, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 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.

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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


Workout A

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Chin Up Bar Hang demonstrationPlay Chin Up Bar Hang demonstration
4 sets, 30 reps, (rest 45s)
While hanging, focus on pulling your shoulder blades (scapula) together.
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 10 - 15s, (rest 45s)
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.
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Inverted Row demonstrationPlay Inverted Row demonstration
4 sets, 5 reps, (rest 60s)
Use a pronated grip, slightly wider than shoulder width.
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4 sets, 6 - 8 reps, (rest 60s)
Perform controlled eccentric and get a full lat stretch between reps by elongating the arms at top.
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Workout B

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Chin Up Bar Hang demonstrationPlay Chin Up Bar Hang demonstration
4 sets, 30s, (rest 45s)
Perform this using a towel. Wrap a towel around the chin up bar and hang.
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Pull-up demonstrationPlay Pull-up demonstration
4 sets, 5 - 6 reps, (rest 60s)
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.
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Assisted Chin-Up with Band demonstrationPlay Assisted Chin-Up with Band demonstration
4 sets, 5 - 6 reps, (rest 60s)
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.
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Chest Supported Dumbbell Row with Isohold demonstrationPlay Chest Supported Dumbbell Row with Isohold demonstration
4 sets, 8 - 10 reps, (rest 60s)
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.
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Workout C

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Chin Up Bar Hang demonstrationPlay Chin Up Bar Hang demonstration
4 sets, 30 reps, (rest 45s)
Use a wide grip for this exercise.
Show Alternative Exercises
Resistance Band Assisted Pull Up (From Knee) demonstrationPlay Resistance Band Assisted Pull Up (From Knee) demonstration
4 sets, 5 reps, (rest 60s)
Pull your chin over the bar, and perform a slight pause to engage the back muscles.
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4 sets, 8 - 10 reps, (rest 60s)
Perform controlled eccentric and get stretch between reps by elongating the arms at top.
Show Alternative Exercises
Incline Bench Two Arm Dumbbell Row - Pronated Grip demonstrationPlay Incline Bench Two Arm Dumbbell Row - Pronated Grip demonstration
4 sets, 8 - 10 reps, (rest 60s)
Make sure your shoulder blades stay down the back and your elbows go back towards your hips before rowing the dumbbell up.
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Date Created: 11/28/2018, EST


Last Updated: 7/12/2021, EDT

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