Pull-Up Progression 1.3 (Preview)

When to Level Up

Level Up when you can perform 3 sets of 3 reps of Body Rows at 30 Degrees. 

Workout 1 - High Volume

OrderFocusMovementSetsReps or Hold Length RestTempo
A1Specific Warm UpDumbbell farmers Hold as heavy as possible230 Secondsas needed
B1
Strength Body Row @ 45-70 Degrees55 to 8as needed3x11
C1Hypertrophy AccessoryShould Width Lat Pull Down38 to 12 Reps120 Seconds3x11
D1Hypertrophy AccessoryDumbbell Row28 to 12 Reps120 Seconds3x11

Workout 2 - Moderate Volume

OrderFocusMovementSetsReps or Hold Length RestTempo
A1Specific Warm UpDumbbell farmers Hold as heavy as possible230 Secondsas needed
B1
TestingBody Row @ 45 Degrees31 to 3 Repsas needed3x11
C1
Strength Body Row @ 45-70 Degrees33 to 6 Reps 120 Seconds3x11
D1Hypertrophy AccessoryShould Width Lat Pull Down38 to 12 Reps120 Seconds3x11
E1Hypertrophy AccessoryDumbbell Row28 to 12 Reps120 Seconds3x11

Microcycle Notes

  • The Pull-Up Progression 1.3 (Preview) microcycle has two training sessions in a week.
  • The exercise prescription is to to complete these two workouts in sequence on separate days. Workout 1 and then Workout 2
  • Workout 1 is a high volume day. It is suggested that you wait 2-3 days before engaging in Workout 2.
  • Workout 2 is moderate volume day. Workout 2 is also your test day. Use this day to see if it it is time to level up. If you are able to complete the goal for this microcycle, then mark the level as complete and move to the next.