Pull-up hypertrophy

Program Description

Gaining strong knowledge of pull-ups and dips mechanics, while integrating assistance work to target more muscle groups intended to improve the core movements. This program also consists of a day of leg training, mainly Squats and some machine work. This routine is split into 4 blocks, 3 weeks per block, with one week dedicated to test your pull-up MAX effort. At the last block, focus slowly dies out for the dip, but you can reprogram this routine for the dip if you like. ——-——————————————————————————— At the end of the 12 week cycle, week 13 would be your PR attempt day for your pull-up. Monday: - Warm up to a challenging hard single with weight instead of the triple so that we reduce fatigue. - Rest 3-8 minutes no less, do not neglect this. (If you think you had enough rest, rest some more) - Start off your body weight reps, don’t go ham on your initial reps, take it easy, as soon as it starts getting hard, increase the intensity and unlock your rage. ————————————————————————————— TAKE A DELOAD, when? - I would suggest taking a deload at any point between week 6-9 if you need to. - Definitely take a deload after week 13 - Reduce output for last few days in week 13 by 70% - Go for a walk with your dog. - Re-run the program at week 14 if you like. ————————————————————————————— Much love. B

Program Overview