SIMPLE PULL UP PROGRESSION To become stronger at body weight pull ups, I would train 3x per week.
First you need to figure out the max number of pull ups you can do. We'll call this number X. From there
it is pretty simple.
Day 1 (Monday)
5 sets of X - 3 reps
If X= 6 (your max amount of pull ups), this would mean Day 1 is 5x3!
Day 2 (Wednesday) 4 sets of X - 2
Again if X= 6 this would be 4 sets of 4
Day 3 (Friday) 6 sets of X-4
Again if this was X=6 you would do 6x2
For Week 2, you increase the number of sets you do by 1 on Days 1 and 3 For
Week 3, you increase the number of sets by 1 on Days 2
For Week 4, you reset the number of sets back down to Week 1 but INCREASE the reps per set by 1 for
each set.
Keep following this pattern and you should be doing more pull ups in no time!
better at pullups = greasing the groove
thats what all this fags say
3x a week
dont go to failure
volume
5 sts of 4? maybe?
focus on technique
example: if max is 5 reps
doing 5 sets of 3 reps(15 total reps) is easy way to fit in quality volume
Big three points
1. Frequency(3x per week)
2. Low RPE, higher volume (sets of RPE7)
3. only good reps!
eventually add more reps/sets since an RPE of 8 will eventually be a 6 RPE = Rating of Percieved
Exercion. A 10 is 100% an 8 means 2 reps left in the set
1
2
Pull Up Program (Weighted)
Step 1: Figure out your 1RM (not true 1RM but comfortable, clean 1RM
) Step 2: You will need three days for this program. Ideally something like Monday-Thursday-Saturday.
Or Tuesday-Thursday-Saturday.
Step 3: We'll be using RIR (reps in reserve). This means how many good clean reps you have in you left in
the set. So if you can do 10 reps bodyweight, a set at RIR means you would stop the set when you can
only do 2 more clean reps aka 8 reps. AMRAP = as many reps as possible
We use RIR so this program scales with your skill vs strict rep amounts (Do 4x8 etc)
Week
1 Day 1 Monday (Moderate)
Weighted: 4x6 @ 40%
Weightless: 1 AMRAP Set, stopping at RIR 2
Day 2 Thursday (Heavy)
Weightless: 1 AMRAP Set, stopping at RIR 3
Weighted: 5x3 @ 65%
Weightless: 1 AMRAP Set, stopping at RIR 2
Day 3 Saturday (Volume)
On this day, the goal is to get 60 total reps. You can do this with any rep scheme that's comfortable for
you. This can be 6 sets of 10 reps, 10 sets of 6 reps...whatever works for you!
Week 2
Day 1 Monday (Moderate)
Weighted: 4x6 @ 45%
Weightless: 1 AMRAP Set, stopping at RIR 2
Day 2 Thursday (Heavy)
Weightless: 1 AMRAP Set, stopping at RIR 3
Weighted: 5x3 @ 70%
Weightless: 1 AMRAP Set, stopping at RIR 2
Day 3 Saturday (Volume) On this day, the goal is to get 65 total reps. You can do this with any rep
scheme that's comfortable for you.
Week 3
Day 1 Monday (Moderate)
Weighted: 4x6 @ 50%
Weightless: 1 AMRAP Set, stopping at RIR 2
Day 2 Thursday (Heavy)
Weightless: 1 AMRAP Set, stopping at RIR 3
Weighted: 5x3 @ 75%
Weightless: 1 AMRAP Set, stopping at RIR 2
3
Day 3 Saturday (Volume) On this day, the goal is to get 70 total reps. You can do this with any rep
scheme that's comfortable for you.
Week 4
Day 1 Monday (Moderate)
Weighted: 4x6 @ 55%
Weightless: 1 AMRAP Set, stopping at RIR 2
Day 2 Thursday (Heavy)
Weightless: 1 AMRAP Set, stopping at RIR 3
Weighted: 5x3 @ 80%
Weightless: 1 AMRAP Set, stopping at RIR 2
Day 3 Saturday (Volume)
On this day, the goal is to get 75 total reps. You can do this with any rep scheme that's comfortable for
you.
Week 5 (Deload)
Day 1 Monday (Moderate)
Weighted: 4x6 @ 35%
Weightless: 1 AMRAP Set, stopping at RIR 3
Day 3 Thursday (Volume)
On this day, the goal is to get 50 total reps. You can do this with any rep scheme that's comfortable for
you.
Week 6, you begin at Week 1 EXCEPT you start the percentages 5% higher (45% on Day 1 and 70% on
Day 2). You also start the volume day (Day 3) with a goal of 65 total reps.
Keep repeating this process and your back should experience significant hypertrophy.
