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Hello! I’m so glad you found this! It shows that you are ready to take the next step to improving your pull up strength and that is really inspiring! This is a beginners program but can be adapted to a more advanced athlete if needed.  It requires you to dedicate additional time in the gym for these practice sessions and should be done 3x per week to see any real results.  I know you hoped that there was some magic secret to doing pull ups that I would just tell you, but the truth is the only way to get more pull ups (or any pull ups) is hard work.  All I ask for is 10 minutes 3x a week for 1 month… YOU CAN DO THAT RIGHT?!

 

First! Test your max reps pull ups in a row.  As many as you can do without coming off the bar.  It’s ok if the number is zero, we will get there.  You should start the program the next day or week but don’t do your max rep test and day one on the same day.  You can print out the table at the bottom to track your progress in the gym.

 

 

 

Week 1:  Complete this 3x during week 1. On a running clock do one pull up every minute for 10 minutes.

*If you cannot do 1 pull up without assistance use a band or jump your chin over the bar and lower yourself down as slowly as possible until your arms are fully extended (this is called a negative).
*If you are unable to do all the pull ups, just do what you can and try to do more reps next time.
*If 1 pull up in the minute is too easy then pick a number that will challenge you to the point where you may not be able to complete the last set or two.

Week 2: Complete 3x during week 2. On a running clock do one pull up every 45 seconds for 10 minutes.

*If you cannot do 1 pull up without assistance use a band or jump your chin over the bar and lower yourself down as slowly as possible until your arms are fully extended (this is called a negative).
*If you are unable to do all the pull ups, just do what you can and try to do more reps next time.
*If 1 pull up in the 45 seconds is too easy then pick a number that will challenge you to the point where you may not be able to complete the last set or two.

Week 3: Complete 3x during week 3. On a running clock do one pull up every 30 seconds for 10 minutes.

*If you cannot do one pull up without assistance use a band or jump your chin over the bar and lower yourself down as slowly as possible until your arms are fully extended (this is called a negative).
*If you are unable to do all the pull ups, just do what you can and try to do more reps next time.
*If 1 pull every 30 seconds is too easy then pick a number that will challenge you to the point where you may not be able to complete the last set or two.

Week 4: Complete 3x during week 2. On a running clock do one pull up every 15 seconds for 10 minutes.

*If you cannot do 1 pull up without assistance use a band or jump your chin over the bar and lower yourself down as slowly as possible until your arms are fully extended (this is called a negative).
*If you are unable to do all the pull ups, just do what you can and try to do more reps next time.
*If 1 pull up every 15 seconds is too easy then pick a number that will challenge you to the point where you may not be able to complete the last set or two.

After you finish 4 weeks of the program retest your pull ups by doing a set of as many as possible in a row.  You can then repeat the program from week 1-week 4 increasing reps until your pull up strength is where you want it.

 

Current Max Reps:
Week 1: 1 pull up every minute for 10 min Day 1: __ __ __ __ __ __ __ __ __ __ Day 2:__ __ __ __ __ __ __ __ __ __ Day 3:__ __ __ __ __ __ __ __ __ __
Week 2: 1 pull up every 45 sec for 10 min Day 1:__ __ __ __ __ __ __ __ __ __ __ __ __ __ Day 2:__ __ __ __ __ __ __ __ __ __ __ __ __ __ Day 2:__ __ __ __ __ __ __ __ __ __ __ __ __ __
Week 3: 1 pull up every 30 sec for 10 min Day 1:__ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ Day 2:__ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ Day 3:__ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __
Week 4: 1 pull up every 20 sec for 10 min Day 1:__ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ Day 2:__ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ Day 3:__ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __
New Max Reps:

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1019 Garnet Ave
San Diego, CA 92109

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