If you can currently do 1 or more Strict Pullups, Click Here.
If you can currently do no Strict Pullups, Click Here.
STRICT PULLUP BUILDER
WEEK 1
3x-2 Failure Pullups (Palm Away)
Stop 2 reps short of not being able to do anymore reps.
3×5 Eccentric Pullups (Palm Facing)
Get above the bar, come down for 3-5 seconds.
3×10 Ring Rows
Keep straps vertical
WEEK 2
3x-2 Failure Pullups (Palm Away)
Stop 2 reps short of not being able to do anymore reps.
3×5 Eccentric Pullups (Palm Facing)
Get above the bar, come down for 3-5 seconds.
3×12 Ring Rows
Keep straps vertical
WEEK 3
4x-2 Failure Pullups (Palm Away)
Stop 2 reps short of not being able to do anymore reps.
4×5 Eccentric Pullups (Palm Facing)
Get above the bar, come down for 3-5 seconds.
3×12 Ring Rows
Keep straps vertical
WEEK 4
4x-2 Failure Pullups (Palm Away)
Stop 2 reps short of not being able to do anymore reps.
4×5 Eccentric Pullups (Palm Facing)
Get above the bar, come down for 3-5 seconds.
3×5 DB Rows
Go Very Heavy.
WEEK 5
4x-2 Failure Pullups (Palm Away)
Stop 2 reps short of not being able to do anymore reps – add weight if possible
4×5 Eccentric Pullups (Palm Facing)
Get above the bar, come down for 3-5 seconds.
3×8 DB Rows
Go Very Heavy.
WEEK 6
4x-2 Failure Pullups (Palm Away)
Stop 2 reps short of not being able to do anymore reps – add weight if possible
4×5 Eccentric Pullups (Palm Facing)
Get above the bar, come down for 3-5 seconds.
3×10 DB Rows
Go Very Heavy.
GET YOUR FIRST PULLUP BUILDER
WEEK 1
3x-2 Failure Pullups with a band (Palm Away)
We are looking to get roughly 10 reps here, with #10 being pretty difficult and stopping 2 reps short of not being able to do anymore reps.
3×3 Eccentric Pullups (Palm Facing)
Get above the bar, come down for 3-5 seconds.
3×10 Ring Rows
Keep straps vertical, bend knees if necessary
WEEK 2
3x-2 Failure Pullups with a band (Palm Away)
We are looking to get roughly 8 reps here, with #10 being pretty difficult and stopping 2 reps short of not being able to do anymore reps.
3×3 Eccentric Pullups (Palm Facing)
Get above the bar, come down for 3-5 seconds.
3×8 Ring Rows
Keep straps vertical, bend knees if necessary
WEEK 3
3x-2 Failure Pullups with a band (Palm Away)
We are looking to get roughly 6 reps here, with #10 being pretty difficult and stopping 2 reps short of not being able to do anymore reps.
3×3 Eccentric Pullups (Palm Facing)
Get above the bar, come down for 3-5 seconds.
3×5 Ring Rows
Keep straps vertical, bend knees if necessary
WEEK 4
4x-2 Failure Pullups with a band (Palm Away)
We are looking to get roughly 8 reps here, with #10 being pretty difficult and stopping 2 reps short of not being able to do anymore reps.
4×3 Eccentric Pullups (Palm Facing)
Get above the bar, come down for 3-5 seconds.
4×10 Ring Rows
Keep straps vertical, bend knees if necessary
WEEK 5
4x-2 Failure Pullups with a band (Palm Away)
We are looking to get roughly 6 reps here, with #10 being pretty difficult and stopping 2 reps short of not being able to do anymore reps.
4×3 Eccentric Pullups (Palm Facing)
Get above the bar, come down for 3-5 seconds.
4×8 Ring Rows
Keep straps vertical, bend knees if necessary
WEEK 6
4x-2 Failure Pullups with a band (Palm Away)
We are looking to get roughly 4 reps here, with #10 being pretty difficult and stopping 2 reps short of not being able to do anymore reps.
4×3 Eccentric Pullups (Palm Facing)
Get above the bar, come down for 3-5 seconds.
4×5 Ring Rows
Keep straps vertical, bend knees if necessary