Pull-up hypertrophy

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.
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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.
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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.
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Much love.
B

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Pull-Up (Weighted)

Dip (Weighted)

Knee Raise (Captain's Chair)

Dead Hang

Pull-Up (Assisted)

Dip (Assisted)

Leg Raise (Captain's Chair)

Heels Elevated Squat

Lying Leg Curl

Leg Extension

Hanging Leg Raise

Pull-Up (Bodyweight)

Dip (Bodyweight)

Single Arm Iso Row

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