Strict Pull-up Program

So although I love pull-ups now, I had never done one for most of my adult life.  Even when I was serving in the Navy, I couldn’t even do 1.  I’ve currently been doing 5 x 5 strict pull-ups at least once/ week.  My goal, if my body allows, is to maintain my strict pull-up throughout my pregnancy.

 

Getting my first pull-up took lots of repetitions and practice, but you can absolutely do it too!  No matter where you are in your pulling progress, you can work at it!

 

This picture was of me getting my very first pull-up about 4 years ago.  

 

Here is a quick little pull-up program I put together.  I dare you to try it!  I’ll add to it each week 🙂  But here is your first week.  See the video for a quick explanation of each movement.

 

Week 1 Day 1 Day 2 Day 3
3 x 7 Scap Pull-ups 3 x 7 Scap Pull-ups 3 x 7 Scap Pull-ups
3 sets of max time Chin over the bar hold. (palms forward) 3 sets of max time chin over the bar holds (palms back) 5 x 2 Negative Pull-ups – Palms Forward (Jump to bar and use a slow controlled descent)
5 x 3 Ring Rows/ Assisted Pull-ups/ Bar Rows (Choose what is best for you) 5 x 5 Strict Press (use barbell, dumbbells or any weight) 3 x 10 Pull-up Marches

 

Pull-up marches are not in the video:  To complete these hang from a bar, or self assist with legs as shown in the video and then lift one hand off the bar and immediately put it back down.  Alternating hands.  Basically, you are marching with your hands, using your shoulders to stabilize and hold.

Pull-up Exercises from Christy Campbell on Vimeo.

 

Week 2 Day 1 Day 2 Day 3
3 x 9 Scap Pull-ups 3 x 9 Scap Pull-ups 3 x 9 Scap Pull-ups
3 sets of 10 Banded Lat Pull-downs 6 sets of max time chin over the bar holds (alternate palms forward and palms back) 6 x 2 Negative Pull-ups (Jump to bar and use a slow controlled descent, alternate between palms forward and palms back)
5 x 4 Ring Rows/ Assisted Pull-ups/ Bar Rows (Choose what is best for you) 5 x 5 Strict Parallet Pushups 3 x 10 Pull-up Marches

 

 

 

Week 3 Day 1 Day 2 Day 3
3 x 11 Scap Pull-ups 3 x 11 Scap Pull-ups 3 x 11 Scap Pull-ups
3 sets of 10 Banded Lat Pull-downs Assisted Pull-ups 4 x 3 (use a partner for assist or legs) 6 x 3 Negative Pull-ups (Jump to bar and use a slow controlled descent, alternate between palms forward and palms back)
5 x 4 Ring Rows/ Assisted Pull-ups/ Bar Rows (Choose what is best for you) This week, pause for 2 seconds at the top of the pull. 5 x 5 Strict Press (add weight over week 1) Accumulate 2 min hanging from the bar. Active shoulders. Do not dead hang.