Pull Ups are a great back exercise and are used significantly in CrossFit or any strength and conditioning program. In order for you to get comfortable with Pull ups, we are going to start at the very beginning! Below you will find a FREE 4 week program to help you get your first pull up!
Follow the steps below to help build your pull ups!
Equipment used for the program:
Gymnastics Rings <—Click here
Bands <—Click Here
4 week Pull Up Program:
WEEK 1
Day 1
Ring Rows or Inverted Rows 3 x 8-10 (Take no more than :60 Rest)
Negatives 5 x :5
Superset
Banded Lat Pull Downs 3 x 15
Upright Rows 3 x 15
Day 2
Ring Rows or Inverted Rows 3 x 8-10 (Take no more than :60 Rest)
Chin over Bar Holds (Holds at top of Rings) 5 x :10
Slowly release back to neutral
Superset
Banded Rows 5 x 15
Scap Pull Ups 5 x 8
Day 3
Ring Rows or Inverted Rows 3 x 8-10 (Take no more than :60 Rest)
Jumping Pull Ups* 4 x 8
Superset
Banded Lat Pull Downs 3 x 15
Bent Over DB Rows 3 x 12
*Set up where the Pull Up bar is 6” above your head when standing fully erect. Squat down until your arms are fully locked out, jump and pull your chin over the bar.
WEEK 2
Try to get a little deeper on your Ring Rows this week!
Day 1
Ring Rows or Inverted Rows 3 x 8-10 (Take no more than :60 Rest)
Negatives 5 x :5
Superset
Banded Lat Pull Downs 3 x 15
Upright Rows 3 x 15
Day 2
Ring Rows or Inverted Rows 3 x 8-10 (Take no more than :60 Rest)
Chin over Bar Holds (Holds at top of Rings) 5 x :10
Slowly release back to neutral. Use a chin up grip.
Superset
Banded Rows 3 x 15
Seated Banded Pull Downs 3 x 15
Day 3
Ring Rows or Inverted Rows 3 x 8-10 (Take no more than :60 Rest)
Scap Pull Ups 4 x 8
Superset
Banded Lat Pull Downs 3 x 15
Bent Over DB Rows 3 x 12
WEEK 3
Let’s try Pull Ups this week!
Day 1
Banded Pull Ups 3 x 5 (Use a band that works for you!)
Ring Rows or Inverted Rows 3 x 8-10 (Take no more than :60 Rest)
Superset
Banded Lat Pull Downs 3 x 15
Upright Rows 3 x 12
Take the weight up a bit for the Upright Rows
Day 2
Banded Pull Ups 3 x 5 (Use the same band you used Day 1)
Ring Rows or Inverted Rows 3 x 8-10 (Take no more than :60 Rest)
Superset
Negatives 4 x :10
Plank Hold 4 x :40
Take :40 Rest
Day 3
Banded Pull Ups 3 x 5 (Use a band that works for you!)
Ring Rows or Inverted Rows 3 x 8-10 (Take no more than :60 Rest)
Superset
Banded Lat Pull Downs 4 x 12
Jumping Pull Ups* 4 x 8
Week 4
Day 1
Banded Pull Ups 3 x 5
Parallel Ring Rows 3 x 6-8
Superset
Bentover Rows 3 x 10
Upright Rows 3 x 10
Day 2
Banded Pull Ups 3 x 5
Parallel Ring Rows 3 x 6-8
Superset
Bentover Rows 3 x 10
Upright Rows 3 x 10
Day 3
Banded Pull Ups 3 x 5
Parallel Ring Rows 3 x 6-8
Superset
Bentover Rows 3 x 10
Upright Rows 3 x 10
The following week, try to get some pull ups! See how it goes! Continue this program until you can jump up and Pull your chin over the bar!
Feel free to shoot any questions you have regarding exercise selection and please send us videos or tag us in your posts! We would love to see what you guys are doing and how it’s all working out! Thanks for reading!
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