This program will help improve your strict pullups. We are talking raw strength here. No kipping!
Below is a 2-day a week program that lasts 4 weeks. If you are consistent and train smart, you should be able to come close to performing a strict pullup. If not, rest one week then repeat the program.
The program is intended for: individuals that can perform strict pullups and want to get better at them • individuals who are seeking their first strict pullup.
NOTE: Do not perform the days back to back. Allow 48+ hours between days.
5 x 10
Pull Up Hold
10 x 6
1-Arm DB Row
4 x 8
Pull Up Negative
6 x 5 @ 3