Chelsea Fitness Training Centre


PULLUP TRAINING PROGRAM!

PULLUP TRAINING PROGRAM!

Use the training program below to help you get that first pullup (pull-up) or get better at your pullups! You can download it as a PDF file also.

Complete the following in order. Start back at #1 and repeat as long as you need to until you reach your pullup goal!

Note: You may wonder why PUSH UPS and CORE WORK (e.g., planks, leg raises, etc.) are included in our PULL UP progression.  The reason for this is you will never do a pullup if your shoulders are not strong enough or and/or you will injure your shoulders trying to do pullups. Also the stronger your core is the easier pullups are.  You should be able to complete at least 10 regular full push ups to do pullups.

Rest days are rest days from your pullup work. You can do other workouts on these days, however, please make sure you get at least TWO full rest days per week where you are either doing nothing or very light aerobic or mobility work.

Also, please make sure to practice initiating the pull with your LAT muscles and NOT your arms and biceps when you hang or do any vertical pulling on the bar and to always maintain a FULL grip with your thumb around the bar, squeezing the bar at all times.

Make sure to perform at least the following warmup prior to each session:

Joint Mobility Warm up:  https://youtu.be/tpQMyiiccaI

Crossover Symmetry Warmup: https://youtu.be/A5oL87kraxI

20 PVC Shoulder Rollouts (SRO):  https://youtu.be/1GSAKA85hgU  

Progression Movements

Here is a list of the movements in the program and links to videos that explain them.

Watch these videos first: 

https://youtu.be/1GSAKA85hgU

https://www.youtube.com/watch?v=g07M4-lF8uk

https://www.youtube.com/watch?v=9hc_iJ9tlOQ&t=344s

Negative Pullup: https://youtu.be/E3oDL7ohPO4

Dead Hang / Flexed Hang: https://youtu.be/1GSAKA85hgU

Inverted Row:  https://youtu.be/VtLwgiBUzqs  AND

https://www.youtube.com/watch?v=pIqR_EUFuek&t=179s&list=PLbR0ENFKGqhq0_vNdCwh8hxP8aYU9Fum2&index=13

Pull-up Dip Complex: https://youtu.be/VtLwgiBUzqs

Plank: https://youtu.be/1GFUQy9X-QI

Superman: https://youtu.be/1GFUQy9X-QI

Pushup: https://youtu.be/syi2Edpmg9E

Supinated Grip Barbell Row: https://youtu.be/qEUzrO3puxw

Jumping Pull Up: https://youtu.be/ife9eKk_aLQ

 


Day 1:
Warm Up
20 negative pullups
25 inverted rows /
2 X 30sec. Full Plank
2 x 30 sec. Super Man
Day 2:
Warm Up
One Set Max Effort Pushups
3 sets of 40% of your max pushups
Day 3:
Rest Day
Day 4:
Warm Up
30 Negative Pullups
3x Max Dead Hang
Day 5:
Warm Up
1 set max effort push ups
5 sets of 25% of your max rep push ups
3 x 5 Supinated Grip Bent Over Rows
Day 6:
Rest Day
Day 7:
Warm Up
45 Negative pullups
3 x Flexed Arm Hang
20 Inverted Rows
Day 8:
Warm Up
1 set max effort push ups
2 sets of 50% max rep pushups
3 x 5 Supinated Grip Bent Over Rows slightly heavier than Day 5 if possible
Day 9: Rest Day Day 10:
Warm Up
15 Jumping Pull Ups
15 Negative Pull ups
2 x Flexed Arm Hang
2 x 10 Inverted Rows
Day 11:
Warm Up
1 set Max effort push ups
4 sets of 25% max effort push ups
60 sec. Full plank
60 sec. Superman
Day 12: Rest Day
Day 13:
Warm Up
20 Jumping Pullups
20 Negative Pullups
2 x Flexed Arm Hang
3 x 5 Supinated Grip Bent Over Rows
slightly heavier than Day 8 if possible
Day 14:
Warm Up
3 x 15 Leg Raises
60 sec Full Plank
60 sec. Superman
45 sec. Full Plank
45 sec. Superman
30 sec. Full Plank
30 sec. Superman
 
Day 15:
Warm Up
25 Jumping Pull-ups
25 Negative pullups
1 set max rep pushups
Day 16: Rest Day
Day 17:
Warm Up
40 Jumping Pullups
1 x Flexed Arm Hang
1 x Dead Hang
3 x 10 Inverted Rows
Day 18:
Warm Up
1 set max push ups
3 set of 40% max pushups
3 x 5 Supinated Grip Bent Over Rows slightly heavier than Day 13 if possible
Day 19: Rest Day Day 20:
Warm Up
1 set max effort pullups
40 jumping pullups
2 x Flexed Arm hang
 
 
Day 21:
Warm Up
1 set Max effort pushups (or 100 pushups)
3 x 15 Leg Raises
3 x 10 Inverted Rows
 
 
Day 22: Rest Day
 
 
Day 23:
Warm Up
1 set max effort pullups
45 Negative Pullups
 
 
Day 24:
Warm Up
90 sec. Full Plank
90 sec. Superman
3 x 5 Supinated Grip Bent Over Rows slightly heavier than Day 18 if possible
Day 25: Rest Day Day 26:
Warm Up
50 Jumping Pullups
Day 27:
Warm Up
3 sets max effort pushups
3 sets max effort diamond pushups
3 x 5 Supinated Grip Bent Over Rows slightly heavier than Day 24 if possible
 
Day 28: Rest Day
Day 29:
Warm Up
1 set max effort pushups
20 jumping pullups
15 Negative Pullups
 
Day 30: Rest Day Day 31:
Warm Up
3 sets Max effort pullups
1 Flexed Arm Hang
1 Dead Hang
3 x 10 Inverted Rows if you don’t have pullups yet
Day 32: THIS IS A GREAT PROGRESSION FOR IMPROVING YOUR PULLUPS ONCE YOU CAN DO A AT LEAST 3 PULLUPS
Warm Up then
Every Minute on the Minute for 10 Minutes (EMOTM):
Min. 1: 3 – 7 Strict Pullups + Dips
Min. 2: 3 – 7 Strict Chin Ups + Dips
Min 3: 3 – 7 Strict close grip pullups+ Dips
Min 4: 3 – 7 Strict close grip chin-ups+ Dips
Min 5: 3 – 7 Strict wide grip pullups + Dips
Min 6: 3 – 7 Mixed Grip pullups + Dips
Min 7: 3 – 7 Mixed Grip the opposite way of min 6 pullups + Dips
Min 8: 3 – 7 Strict Pullups + Dips
Min. 9: 3 – 7 Strict Chin Ups + Dips
Min 10: 3 – 7 Strict close grip pullups + Dips

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