4 week Strict Pull Up
Iron Cowboy Fitness
Gymnastics, Strength & Conditioning, Functional Fitness
Coaches
Cooper Palmer and Kylar Palmer
This is a 4 week program to add to an existing program or do by itself to gain strength and progress in getting your first strict pull up, or improving your pull ups.
Strength
Get stronger in your back and upper body to gain the ability or improve your current pull up ability
Shoulder Health
Often times people have poor shoulder mobility, and strength. This program will increase both of those. Potentially giving you relief from aches and pains from common shoulder ailments.
Closer to your goals!
This plan tells you everything you need to do to gain your first pull up or progress towards that goal. Im lying if we guarantee a pull up, i'm not lying by saying you will get closer! 4 weeks of simple workouts that will get you closer everyday!
Features
Programming 3 days per week
3 days of accessory work to put before/after workouts, or great for rest day work alone.
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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, all through an app.
Equipment
Required
Pull up Bar // Rings or TRX // Dumbells or Kettlebells // Bands
Recommended
Lat Pull down machine
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A
Pull-Up
5 x 5
B
Dead Hang
3 x MAX
C
Push-Up
3 x MAX
Tuesday
Week 1 Day 3
A
Ring Rows
4 x 10
B
Lat Pulldown
3 x 10
C
DB Curl to Arnold Press
3 x 10
Thursday
Week 1 Day 5
A
Pillar to press up
3 x 10
B
Kip Swing/Hollow Arch
3 x 10
C1
Chin-Up
3 x 10
C2
Band Pull-Apart
3 x 40
D
Banded low Row
1 x 100
Coaches
Cooper Palmer
Kylar Palmer
Cooper Palmer
Head Coach at Iron Cowboy Fitness , CSCS, CFL2, gym owner with 8+ years of coaching/personal training experience. Passionate about using my fitness, and being the best version of myself and having fun in my training!
Kylar Palmer
Assistant Coach at Iron Cowboy Fitness. WAG certified nutrition coach.
FAQs
Who is this for?
What if I don't know how to do the exercise?
What if I don't have some of the required equipment?
Anyone looking to get their first, or improve their strict pull ups
The Train heroic app will have our demo videos right there for you and easily accessible.
There will be substitute exercise's and equipment modifications.
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