Program

Your first pull-up

  • Objective

  • Be able to do at least 5 prone and supine pull-ups with ease
  • Level

  • Beginner
  • Duration

  • 14 Weeks
  • Frequence

  • 3 Days
Your first pull-up
Description
Must know
Required Material
  • Low bar
  • Pull up bar
Requirements

Being capable of doing:

  • 15 dead hang


Phase 12 Weeks

Novice stage level 0


Phase 22 Weeks

Australian pull ups mastery


Phase 32 Weeks

Strengthening in isometrics and eccentrics


Phase 42 Weeks

Partial Chin-Up Work


Phase 52 Weeks

Partial rep mastery in both holds


Phase 62 Weeks

Full range pull up


Phase 72 Weeks

Full Range Overhand Pull-Up

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