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Strict Pull Up Progression - Full Body Program

Thrive at Fitness

Gymnastics

Coach

Filipe Conceição

This program focuses on increasing pull-up volume, perfect for those looking to master this movement with precision and enhance overall strength.**

Program Structure

Weeks 1-4: Focus: Volume progression in pull-ups with grip variations.

Weeks 5-8: Focus: Volume progression in pull-ups using cluster sets. Variation in exercise selection with other movement patterns starting from Week 5.

Weekly Plan:

Monday:

Vertical Pull (V Pull): Increase strength and endurance in pull-ups.
Squat: Work on legs and core.
Backbend: Strengthen the posterior chain.
Vertical Push (V Push): Focus on shoulder strength.

Wednesday:

Backbend: Continue strengthening the posterior chain.
Horizontal Push (H Push): Increase strength in the chest and shoulders.
Lunge: Strengthen quadriceps and glutes.
Horizontal Pull (H Pull): Increase strength in the back and arms.

Friday:

Vertical Pull (V Pull): Continue focusing on pull-ups.
Lunge: Continue strengthening the legs.
*Squat: Consolidate strength in the legs and core.
Vertical Push (V Push): Increase shoulder strength.
Pull (Elbow Flexion): Strengthen biceps and forearms.
Push (Elbow Extension): Strengthen triceps.

Note:
These patterns are prioritized or accessory to the strict pull-up.

This program is designed to help you master strict pull-ups while simultaneously building a solid foundation of overall body strength.

$15

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Enhanced Pull-Up Performance:

By focusing on volume progression and grip variations, you’ll improve your pull-up strength, endurance, and technique.

Balanced Strength Development:

The inclusion of various exercises ensures that you build strength in complementary muscle groups, reducing imbalances and supporting overall physical performance.

Increased Core Stability:

Exercises like squats and lunges, along with pull-ups, help to strengthen your core, which is crucial for stabilizing your body during complex movements.

Improved Muscle Definition:

Regularly targeting both upper and lower body muscles, along with accessory movements, helps in achieving better muscle definition and overall physique.

Adaptability and Progression:

The program’s phased approach and use of cluster sets allow for continuous progress and adaptation, helping you to push past plateaus and achieve long-term fitness goals.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer

Equipment

Required

Pull Up // Dumbells

Recommended

Barbell // Bench // Bands // Pulley machine // Trap Bar

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Strict Bodyweight Pull-Up

4 x MAX

Back Squat

3 x 5

Romanian Deadlift

3 x 10

DB Arnold Press

3 x 10

Tuesday

Week 1 Day 3

Sumo Deadlift

4 x 5

Bench Press

4 x 5

DB Reverse Lunge

3 x 20

3 Point Dumbell Row

3 x 20

Thursday

Week 1 Day 5

Single Arm Lat Pulldown

3 x 20

Shrimp Squat

3 x 20

Cyclist Goblet Squat

3 x 10

Incline DB Bench Press

3 x 10

EZ Bar Curl

3 x 10

Dumbell Chest Crush Press

3 x 10

Coach

More from Thrive at Fitness

Filipe Conceição

Certified Strength & Conditioning Coach

No more struggling to do pull ups

Gain Strength and efficiency on your pull ups

Get Strict Pull Up Progression - Full Body Program

FAQs

What is the main goal of this program?

The main goal is to increase pull-up volume and master this movement with precision, while building a solid foundation of overall body strength.

What is the structure of the weekly plan?

The weekly plan is as follows: Monday: Vertical Pull (V Pull), Squat, Backbend, Vertical Push (V Push). Wednesday: Backbend, Horizontal Push (H Push), Lunge, Horizontal Pull (H Pull). Friday: Vertical Pull (V Pull), Lunge, Squat, Vertical Push (V Push), Pull (Elbow Flexion), Push (Elbow Extension).

What should I do if I find an exercise too difficult?

If you find an exercise too difficult, consider reducing the weight or modifying the exercise to a more accessible variation that works similar muscle groups. You can also consult a trainer for additional guidance and adjustments.

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