New Pullup program to improve existing or work towards getting your first pullup. Including tips for success and scales / progressions to get you working towards better pullups

Week 1:

A)

1RM Weighted Pullup

If No Pullups

Max Chin Over Bar Hold (Overhand)

B)

Max Set Strict Pullups

Setting a baseline for the weeks to come to improve total reps

If no Pullups

Max Set Toe Spot Pull Ups - Try to use legs as little as possible

C)

Weighted PullUp:

3x6

Aim for 50- 60% of 1RM Weighted Pullup

Scale to:

3x6 Negative Pullup

with 3 Second Negative per rep

D)

Take max set strict pullups , go 30% and perform:

EMOM 10:

30% Max Set Pullups

eg. Max PU = 10

30% = 3 Reps

If its an inbetween number which it may be then round up / down as needed.

If at any point over the next weeks you struggle to hit %s just scale down to a rep scheme you can hit

Reps don't have to be unbroken and can be completed throughout the minute but always try to get as big a set in as possible

Make sure chin is getting over the bar and even go C2B if you feel that is feasible

E)

Wide Grip Lat Pulldown:

4x12

or

Wide Grip BB Bent Over Row:

4x12

Music used can be found at www.hooksounds.com

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