12 Week Pull-Up Program

*The 2 strength exercises will change every 2 weeks and should be performed 2-3x a week.
**Tips Video –

Week 1 & 2
A) Neutral grip holds 8 sets x 2 reps (20 seconds of total work, 10 second negative)
Rest 60 seconds
B) 1/2/3 ring rows 4 sets x 8 reps (tempo 3011)
Rest 60 seconds
Video ––LnpfU

Weeks 3 & 4
A) chin-up grip 6 sets x 4 reps (6 second negative)
Rest 75 seconds
B) DB knee supported row/ neutral 3 sets x 12 reps
Rest 45 seconds
Video –

Weeks 5 & 6
A) Ring pull-ups 5 sets x 5-7 reps (5 second negative)
Rest 90 seconds
B) BB bent row sup grip 4 sets x 15 reps
Rest 60 seconds
Video –

Weeks 7 & 8
A) Pullup 4 sets x 6 reps (4 second negative)
Rest 100 seconds
B1) 1/2/3 rings row 4 sets x 8-10 reps; Rest 0 seconds
B2) Ring scapular retraction 4 sets x 8-10 reps; Rest 60 seconds
Video –

Weeks 9 & 10
A) Chin-up 8 sets x 5 reps (3 second negative)
Rest 90 seconds
B1) BB bent row, prone grip 5 sets x 8 reps (tempo 4011); Rest 0 seconds
B2) BB bent row, sup grip 5 sets x 15 reps (tempo 3010); Rest 90 seconds

Week 11
A) Neutral Pull-up 10 sets x 3 reps (tempo 30X0) Max weight or sets of 3
Rest 60 seconds
B) Single arm DB row 8 sets x 8 reps (tempo 4010)
Rest 0 and alternate sides

Week 12 (Testing Week)
Any grip (preferably chinup or neutral)
A) 1/2/3/4/5/4/3/2/1
Rest 45-60 seconds between attempts, rest longer if necessary.

Calf smash: Load a bar with 25-pound plates and lie down with your ankle on top of the bar. Place your calf on the bar, roll to assess and find the lumps, and extend the ankle (dorsi and plantar flex).  Work the area from the ankle to behind the knee.  20-30 repetitions, flexing and extending each leg

Lie down with your legs in a figure-four (external rotation) and foam roll the outside of the glute.  30 repetitions each leg

A: Lying on a foam roller, press the center of the quad on the foam roller, and perform hamstring curls. Never relieve pressure on the quad.  30 hamstring curls (can be done individually or together)
B:  Foam roll IT bands along the side of each leg from the knee to the hip.  30 reps each leg

45-pound barbell internal rotation smash:  Lying on your back, lie the end of a barbell on your anterior deltoid and find the lumps (pain point).  Keep your elbow at a 90-degree angle, and retract your shoulder and scapula. (Think the high-pull position, but lying down.)  Rotate your shoulder internally/externally, 20 reps per shoulder

Lying on your side, foam roll the armpit for 20 repetitions. Externally rotate the wrist and extend the arm with raised elbow as high as possible.

Triceps smash with a barbell or foam roller. Place the tricep on a racked barbell or foam roller, and roll to assess and find the lumps. Extend and flex the arm. 30 repetitions

45-pound barbell neck smash: With the bar resting on squat racks, duck under and apply the bar to the trap 1 (trapezius muscle). Perform 10 tilts, 10 turns, and 10 arm raises at 45 degrees (trap 3 raises)

Chicken wing wrist stretch: Reach behind your back with one hand, take your wrist with the other hand. Open and close the hands for 30 seconds.

3 rounds x 10 reps each of the following:

Leans: On your hands and knees, fingers face forward. Stack your weight on your wrists and lean over the wrists to stretch them. Repeat with fingers facing toward each other, facing left and right, fingers facing inward.

External rotations: Holding your hand out, rotate wrist in circles. 3 rounds x 10 reps each

Finger stretch: Hold out hand with palm facing up. Use the other hand to tug the fingers downward.

Dorsal push-ups: Lie face down in push-up position, but with fingers facing toward you, and perform push-ups.

Domes or finger-tip push-ups: On your hands and knees, face your fingers forward and stack weight on your wrists. Raise the palms of your hands while keeping your fingers on the ground.