Whether you are wanting to get your first pull up or want to develop a stronger base for multiple pull ups this program is for you.
Complete these accessory movements consistently over a 4 week block and you will become stronger and more efficient at pull ups. All you need is three days per week and your on your way to better pull ups.
Week 1
Day 1
3 x 8-10
Scapular Push Up
Superset with 8-10 Scapular Pull Up
3x5
5sec Negative Ring Row (make as hard as perfect form allows)
3 x 8-10
Single Arm DB Bent Over Row (make as hard as perfect form allows)
Day 2
4 x 30sec Passive Hang Every Break 10-15 Hollow Rocks
2 x 10
Scapular Pull Up
3 x 6-8 Strict Banded Pull Up
4 x 10
Inverted Row (with pause at top of pull)
Day 3
3 x 10-15
Scapular Ring Row
10 x 1
Negative Pull Up (Aim for 5sec with chin over bar and 3sec lower to end of range) If you can’t maintain good form then use rings with the same tempo
3 x 8-10 Push Up(use barbell in rig for push up)
Week 2
Day 1
3 x 10-12
Scapular Push Up Superset with 10-12 Scapular Pull Up
3x7
5sec Negative Ring Row (make as hard as perfect form allows)
3 x 8-10
Single Arm DB Bent Over Row (heavier than last week make as hard as perfect form allows)
Day 2
4 x 45sec Passive Hang Every Break 10-15 Hollow Rocks
2 x 10-12
Scapular Pull Up
3 x 8-10
Strict Banded Pull Up
4 x 12
Inverted Row (with pause at top of pull)
Day 3
3 x 10-15
Scapular Ring Row
10 x 1 Negative Pull Up (Aim for 5sec with chin over bar and 3sec lower to end of range) If you can’t maintain good form, use rings with the same tempo
3 x 8-10 Push Up(2 holes lower than last week use barbell in rig for push up)
Week 3
Day 1
3 x 10-12
Scapular Push Up Superset with 12-15 Scapular Pull Up
3x5
Bottom Half Pull Up
3 x 6-8
Single Arm DB Bent Over Row (heavier than last week make as hard as perfect form allows)
Day 2
2 x 1min Passive Hang Every Break 10-15 Hollow Rocks
2 x 15
Scapular Pull Up
3 x 10-12
Strict Banded Pull Up
4 x 12
Inverted Row (with pause at top of pull and feet on box if possible)
Day 3
3 x 10-15
Scapular Ring Row
10 x 1 Negative Pull Up (Aim for 2sec with chin over bar and 5sec lower to end of range) If you can’t maintain good form, use rings with the same tempo
3 x 8-10 Push Up (2 holes lower than last week use barbell in rig for push up)
Week 4
Day 1
2 x 20
Scapular Push Up Superset with 20 Scapular Pull Up
3x5
Bottom Half Pull Up
3 x 6-8
Single Arm DB Bent Over Row (heavier than last week make as hard as perfect form allows)
Day 2
2 x 1min Passive Hang Every Break 10-15 Hollow Rocks
2 x 15
Scapular Pull Up
3 x 10-12
Strict Banded Pull Up
4 x 12
Inverted Row (with pause at top of pull and feet on box if possible)
Day 3
3 x 10-15
Scapular Ring Row
10 x 1 Negative Pull Up (Aim for 2sec with chin over bar and 5sec lower to end of range) If you can’t maintain good form, use rings with the same tempo
3 x 6-8 Push Up(2 holes lower than last week use barbell in rig for push up)
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