Guide to Your First Pull-Up: Part 3 of 5

Today I’m touching on Step #5 on your path toward getting your first pull-up.

As a quick recap, here are the steps we’ve covered so far.

Step #1: Buy a pull-up bar.

Step #2: Hang your pull-up bar somewhere in your house where you will walk underneath and touch it at least twice a day.

Step #3: Repeat this (walk underneath the pull-up bar) twice every day as a reminder of your goal.

Step #4: Dial In Your Nutrition

Step #5: Follow This Pull-Up Program

Week One

At the start of the week, attempt a strict pull-up and take a video!

Monday & Thursday – Rest 30 seconds between all sets.

*3×15 seconds active hang (active shoulders and back!)

*3×10 Chin-up grip hold (chin over the bar)

*3×10 Thumbs up reverse DB flys, slow tempo

*3×10 Standing DB bicep curls

Tuesday & Friday – Rest 30 seconds between all sets.

*3×6-8 reps ring rows, 3 second tempo

*3×10 seconds Assisted 90 degree hold

*3×50’ per arm heavy farmers carry

Wednesday & Saturday – Rest 30 seconds between all sets.

*3×15 seconds active hang

*3×10 Chin-up grip hold (chin over the bar)

*3×30 second Inverted bar hold (at chest)

Sunday – Rest Day.

Week Two

At the start of the week, attempt a strict pull-up and take a video!

Monday & Thursday – Rest 60 seconds between sets.

*3×3 10 second negative pull-up

*3×3 Triple pause negative pull-up (3 sec pause at chin above bar, 90 degrees, active hang position)

Tuesday & Friday – Rest 60 seconds between sets.

*3×8-10 Single arm bent-over row (heavy), rest 60 seconds between sets

*3×10 second Ring-row holds (at top!)

*3×10 Tempo 3-second pronated(tops of hands facing the sky)barbell curls

*3×10 Scapular pushups (on elbows), add weight to back if too easy

Wednesday & Saturday – Rest 60 seconds between sets.

*3×3 Weighted 3-second pull-up negatives, rest 60 seconds

*3×8-10 Tempo 5-second ring-rows

Sunday – Rest Day.

Week Three

At the start of the week, attempt a strict pull-up and take a video!

Monday & Thursday – Rest 60 seconds between sets.

*3×3 Assisted tempo pull-ups (3 seconds up, 5 seconds down)

*3×10 per arm, DB Bent-over rows

Tuesday & Friday – Rest 60 seconds between sets.

*3×2 Assisted chin-ups, EMOM x 10

*3×8-10 Pendlay rows (back at parallel to ground)

Wednesday & Saturday – Rest 60 seconds between sets.

*Accumulate 2 minutes of chin over the bar hold

*Accumulate 1 minute of 90 degree hold

*3×3 Tempo pull-ups (3 seconds up, 3 down)

Sunday – Rest Day.

Week Four

At the start of the week, attempt a strict pull-up and take a video!

Monday & Thursday – Rest 60 seconds between sets.

*Sally song hollow hold

*Arch/Hollow kip swing tabata (20 secs on/10 secs off x 8 rounds, or reverse tabata)

*3×8-10 Tempo 5 second ring rows (feet on bench, if able)

Tuesday & Friday – Rest 60 seconds between sets.

*10×5 second chin-over-bar hold, then push away and do one kip swing *Arch/hollow stop and go kip swing drill (3 kip swings, stop in hollow!, 3 kip swings, stop in arch! etc.)

*3×3 Tempo 10 second pull-up negatives

Wednesday & Saturday – Rest 60 seconds between sets.

*3×15 seconds active hang

*3×10 Chin-up grip hold (chin over the bar)

*3×30 second Inverted bar hold (at chest)

Sunday – Rest Day.

Takeaway

That’s 24 workouts in four weeks. Remember, you shouldn’t be on step #5 without first completing steps 1-4.

But if you have correctly followed this guide and still don’t have your first pull-up, don’t give up. We still have two more steps.

Stay tuned.

Tyler

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