The 9 Week Pull-up Program

Have you always wanted to do a pull up, but can’t do one yet? Maybe at least not a full range-of-motion (all the way down, all the way back up), or un-assisted one? Read below on ways to train for doing a pull-up and then take a look at the 9 Week “I will do a pull-up” Program that I put together for you.

If you can’t do a pull up, then there are a few things you can do to strengthen the muscles involved for a pull up.

1. Depending on where you are at strength wise, the easiest start point would be doing seated pull downs. This way you can vary the weight you are using and increase it as necessary.
2. The secondary progression would be to start using assistance, either with a Resistance Band or pushing down on a chair/bench or knees bent kicking into a workout parters clasped hands.
3. Negatives. Using a bench, or side rail, jump up and let yourself down slowly. Repeat. See program below for how many.

*You can also do a combination or 2 & 3.

Alternate grips, overhand and underhand; underhand will work the biceps more, overhand will work the upper back more. If you up for a challenge, try wide grip, which puts more workload on the lats (latissimus dorsi, a.k.a Michael Phelps Wings).

For more technical aspects of how to do a pull up, read this.

So what does a training plan look like to work on your pull ups? I’ve included a sample program below, which is not a stand-alone program – you would incorporate into an existing program.

9 Week Pull Up Program

• Weeks 1-3: do 10 reps, 3 sets; pick one of the training methods above (1, 2, 3, or combination of 2,3) and do 10 pull ups, x 3 in your given workout
• Weeks 4-6: do 8 reps, 3 sets; make sure to increase the weight/resistance you are using.
• Weeks 7-9: 6 reps, 3 sets; same as in weeks 4-6, increase the amount of weight/resistance you are using.
• Week 10: Try an unassisted Pull-up, go for as many as you can.

If you are not able to do a full pull up by week 10, start the program over again. The weight/resistance you should now be able to do in Weeks 1-3 should be a lot higher then when you did the program 10 weeks ago.

Try that out,

-Mike