Coach Nelsinho

Coach
Nelson Nunes Junior

Unlock Your Pull-Up Potential with the 6-Week Strict Pull-Up Program

Are you ready to conquer your first strict pull-up or take your upper body strength to the next level? This 6-week program is designed to help you do just that! With only 2 focused sessions per week, you'll build powerful pulling strength, enhance core engagement, and improve shoulder stability. Through structured progressions, accessory work, and periodic tests, you'll see steady gains without risking injury.

Why Join?

  • Achieve or enhance your strict pull-up strength
  • Boost shoulder and core stability
  • Safe and sustainable progress

Ready to commit? This program is your key to mastering strict pull-ups!

Features
2 sessions per week
Must use App app to view and log training
Program Training
$25
Get Strict Pull Up, No Problem
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Proven Coaching and Programming
I'm accumulated over 10,000 hours of coaching in CrossFit boxes across the globe. I've taken all of the best pull up programming, simplified it, and made this program so ANYONE searching for progress with pull ups is guaranteed results!
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Expert Exercise Demos and Coaching!
Through the TrainHeroic App, you'll get all of my demo videos and coaching built-in!
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Best Value in The Industry!
For just $2 a training session this program will get you to that pull up goal and have you feeling more confident than ever doing pretty much any pulling movement!
Features
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Programming 2 days per week
2x per week you'll have strength, core and skill training + conditioning that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
I'll hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Equipment Needed:Pull-up barResistance bands (various thicknesses)Dumbbells or kettlebellsRings (optional for accessory work)
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Sample Week
Week 1 of 6-week program
Sunday
Day 1

Prep

A

Warm Up

● Hollow Rocks: 20 seconds hold, 10 reps ● Plank to Elbows: 20 seconds hold, 10 reps ● Band Pull-Aparts: 10 reps ● Lat Pull-Downs with Light Band: 10 reps ● Lat Stretch with Band: 20-30 seconds per side

B1

Plank On Elbows

3 x 0:30

B2

Hollow Body Hold

3 x 0:20

C

Scapular Pull Ups

4 x 10

D

Australian Pull Ups

4 x 8

E

Assisted Pull Ups

3 x 6

F

Negative Pull Ups

3 x 5

EMOM (Optional)

G

6-minute EMOM (3 Rounds) ■ Minute 1: 10 Ring Rows ■ Minute 2: 6 Dumbbell-Supported Bent-Over Rows (6 each side)

Cool Down

H

Stretching: 5-10 minutes focusing on shoulders, back, and arms.

Wednesday
Day 2

A1

Side Plank

3 x 0:20

A2

Bird Dogs

3 x 10

B

Lat Pull Downs

4 x 10

C

Dumbbell Row

4 x 8

D

Band Assisted Pull Ups

4 x 7

E

Negative Pull Ups

3 x 5 @ 0:05

EMOM (optional)

F

Workout: 6-minute EMOM (3 Rounds) ■ Minute 1: 10 Hollow Rocks ■ Minute 2: 5 Jumping Pull-Ups

Cool Down

G

Stretching: 5-10 minutes focusing on shoulders, back, and arms.

Coach
More from Coach Nelsinho
coach-avatar Nelson Nunes Junior

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Your Pull Ups are Waiting!

But you shouldn't! This program is designed specifically for you! Get after it today.

Get Strict Pull Up, No Problem
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FAQs
Do I have to be a CrossFit Athlete to do this program?
Absolutely not! This program is for anyone looking to improve their pull ups
What if I already have programming/coaching?
That's expected! You can add this training to any program you're currently doing. And at 2 sessions per week and $2 per session, it makes total sense!
The Proof
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Verified Athlete

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Strict Pull Up, No Problem
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