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8Week Strict Pull-up Progression Day 1 Test: Max Reps PullUpsWeek 13×5 Scapular Pull-ups 3×5 Lat Actives 3×5 Toe Assist Pull-ups 3×5 Toe Assist Dips 60s Hollow Hold 60s Arch Holder 23×5 510s

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How to fill out pull up progression plan

01

Start by assessing your current strength and ability level. This will help you determine where to begin in the progression plan.

02

Begin with easier variations of pull ups, such as assisted pull ups or negative pull ups, if you're not yet able to do a full pull up.

03

Gradually increase the difficulty of the exercises as you progress. This can include decreasing assistance, increasing the number of repetitions, or attempting more challenging grip variations.

04

Be consistent with your training and gradually increase the frequency and volume of your pull up workouts.

05

Incorporate other exercises that target the muscles used in pull ups, such as rows, lat pull downs, and bicep curls, to further improve your pulling strength.

06

Pay attention to your form and technique throughout the progression plan. Proper form is crucial for maximizing the effectiveness of the exercises and preventing injuries.

07

Listen to your body and allow for adequate rest and recovery between workouts. Overtraining can hinder progress and increase the risk of injury.

08

Track your progress regularly to keep yourself motivated and to evaluate the effectiveness of your training program.

09

Stay patient and persistent. It takes time and consistent effort to improve your pull up strength and reach your goals.

Who needs pull up progression plan?

01

Anyone who wants to improve their pull up strength and ability can benefit from a pull up progression plan.

02

Individuals who are new to pull ups or who struggle to perform even a single pull up can use a progression plan to build the necessary strength and technique.

03

People who are looking to increase the number of pull ups they can do or who want to achieve more advanced variations of the exercise can also benefit from a progression plan.

04

Athletes in sports that require upper body strength, such as gymnastics or rock climbing, can use a pull up progression plan to enhance their performance.

05

Individuals who are looking to build upper body strength in general can incorporate a pull up progression plan into their workout routine.

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