Ready to Get Your First Pull-up?
This is the program for you. Ideally this would be added to your current training three days per week. If you don’t work out regularly, you are better off upping the number of times you go to the gym and allowing that to build your capacity than a supplemental program.
However, once you work out consistently you are best suited doing more specific strength work…that’s where this program comes in.
Let’s say you do classes at your gym five days per week. You would simply do this program 3 Days per week (ideally M W F or Tu Th Sa) for six consecutive weeks.
If you can commit to this six week program, you are well on your way to your first pull-up…and possibility several more in a row.
Listen: Developing Chest-to-Bar Pull-Ups [The Fitness Movement podcast #002]
A) Controlled Eccentric Pull-ups (10 Sets of 1 Rep)
-lowering portion (eccentric) as slow as possible
-Use a band to assist you, pick an resistance that makes it very challenging but doable
-Rest about 1 min between sets
B) DB Bent Row (3 x 8 per arm)
C) Lat Pulldown (2 Sets, Each for Max Reps)
-Weight picked should allow for 12-15 Reps
No Lat Pulldown Machine? …sub for Banded Strict Pull-Ups
D) DB Concentration Curls (2 x 12 per arm)
E) For Max Time: Dead Hang on Pull-up Bar
A) Banded Strict Chest-to-Bar Pull-ups (10 Sets of 1 Rep)
-Use the lightest band possible to assist, every rep should be very challenging
-Rest 75s between sets
B) Barbell Bent Row (4×6)
-first two sets Supinated Grip (palms facing away from you)
-last two sets Pronated Grip (palms facing toward you)
C) Grip Work
Max Bar Beat Kips (1 Set)
*Rest 1 min*
Max Scap Pull-ups (1 Set)
Your hands will take a lot of abuse during a big set of beat kips, so I recommending getting a good pair of grips so you don’t rip.
D) Banded Straight Arm Lat Row (3 Sets x 1-2 Rep from Failure)
—no set number of reps (Good goal = 13-18 Reps)
A) Every 2 Minutes, x 3 Sets, 6 Minutes
-Max Strict Pull-ups with Band (use band that allows for 5-10 Reps for max effort set)
*Rest 2 min*
B) Every 2 Minutes for 6 Minutes (3x)
-Max Kipping Pull-ups (use same band as above)
*Rest 2 min*
C) Every 2 Minutes for 6 Minutes (3x)
-6 Barbell Curls into…
-15 Dumbbell Hammer Curls
*Rest 2 min*
D) Every 2 Minutes for 6 Minutes (3x)
-Max Time Plate Pinch
(pick weights you can hold for at least 20s but no more than 45s)
Your First Muscle-Up (12-Week Program)
Is not having a Muscle-Up holding you back from success in the Sport of Fitness?
Getting Your First Muscle-Up isn’t as far off as you might think. You just need a consistent plan, guidance on developing technique and access to a coach. Your First Muscle-Up provides all of these.
1) Gain the power you need through specific strength work.
2) Develop the technique you need through targeted skill work.
3) Own the fundamental positions & reveal capacity through movement prep & mobility.
4) Master the mental game of Muscle-Ups with exclusive weekly content or “homework.”