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Pull-up Program

12 weeks, 3 levels, 1 goal

1-min
2-min

Finally make progress on Pull-ups 

In our 12-year career as strength and conditioning coaches, we’ve never met anyone who doesn’t want to either get their first pull-up or get better at pull-ups.

We released our first pull-up program in 2017. It was good, but in retrospect, there was room for improvement.

This is a 12-week program broken into three levels: beginner, intermediate, and advanced.

Each level consists of 2 sessions/week, ~25 minutes/session.

Equipment needed:

  • Pull-up bar
  • Squat rack
  • Barbell and/or Rings/TRX straps
  • Dumbbells
  • Resistance bands
  • Dip belt or weighted vest
  • Rice Bucket

The program utilizes proven training concepts (e.g., progression, specificity, overload, and time under tension) to ensure you develop the strength and skill necessary to achieve your first pull-up or crank out 15, 20, 30 consecutive repetitions.

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