Get to your first pull up!
This program focuses on strengthening your back and pull muscles which will help you get stronger and closer to doing a body weight pull up!

The program can be repeated since 12 weeks is the maximum I can select, that is however ideal because you would want to have a more relaxed phase so you don’t burn out

Your First Pull Up

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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

First day and first week, the focus is to leave two reps in the tank and then slowly ramp up 

Lat Pulldown

Seated Row (Cable)

Alternating Dumbbell Curl

This can be day 3 or 4 depending on how recovered you feel and what you have planned on other days

Lat Pulldown (Neutral Grip)

Kettlebell Gorilla Row

Underhand Lat Pulldown

This will be your de-load week, either do half the reps same weight or half the weight same reps

We’re slightly increasing the effort so you only stop with one rep left in the tank

Still one rep left in the tank, feel free to increase the load by a bit and next week is a de-load

Hammer Curl

First day of the week we repeat everything but increase the weight or reps