Pull-Up Improvement Program

Modern Athlete Strength

Tactical
Coaches
Brian and Ben T

Nobody out of shape is good at pull-ups. It is one of the more challenging movements to master. Often, coaches just say "do more pull-ups" without taking a princple-based approach to making their athlete more efficient.

Through this program, we aim to improve your pull-ups through a bias towards bicep and lat development, and a secondary effort towards the deltoids, rhomboids, and trunk.

Here's what the breakdown looks like for training: Week 1 Focus: Eccentric (Negatives) Focus Week 2 Focus: Strict Pull-Up Development Week 3 Focus: Strict Pull-Up + Pause Sets Week 4 Focus: Accommodating Resistance Consistent Throughout: Lat, Bicep, Delt, Rhomboids, Trunk development + Work Capacity/Muscular Endurance

This program is intended to accompany your current strength training program and is designed for those specifically wanting to improve their max pull-up number.

Jump on board today!

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Become a Pull-Up Monster
Whether you don't have your first strict pull-up yet or you are going for 20+, each training session can be applied to any skill level and provides scalable options, and direct access to coaches for any questions and form checks.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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
Recommended
Pull-Up Bar, Bands, DBs, Barbell, Plates
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Negative Pull-Up

10 x 5 @ 1:00

B

Banded Alphabet

Monday
Week 1 Day 2

A1

Zottman Curl

3 x 10

A2

Single Arm Rear Delt Fly

3 x 15

Tuesday
Week 1 Day 3

A

Negative Pull-Up

1, 2, 3, 4, 5, 4, 3, 2, 1

B

Banded Pushup

2 x 1:00

Wednesday
Week 1 Day 4

A1

Scap Pull-Up

3 x 5

A2

Prone Y Raise

3 x 5

A3

Scapular Wall Slide

3 x 5

Thursday
Week 1 Day 5

A1

Alternating DB Hammer Curl

3 x 12

A2

Single Arm DB Row

3 x 12

Friday
Week 1 Day 6

A1

Supine Ring Row

1 x 10

A2

Push-Up

A3

Turkish Get-Up Sit-Up

1 x 5

Saturday
Rest Day
Coaches
coach-avatar Brian

Brian is a Power Athlete Block One coach, ISSA certified Sports Nutritionist, and current member of the military.

coach-avatar Ben T

Ben is an MS, CSCS, and former NCAA Div 1 Football strength & conditioning coach. Ben currently works as a contracted strength coach with the US Army.

Pull-Up Improvement Program