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Your First Pull Up
by Ali Baba
36 athletes joined
Program Description
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
Program Overview
Level
Beginner
Goal
Athletics, Muscle & Sculpting, Bodybuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 18, 2024 08:23
Last Edited
Jun 18, 2024 12:33
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Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
3 Sets
6-12 Reps
@8
2
Seated Row (Cable)
3 Sets
10-15 Reps
@8
3
Alternating Dumbbell Curl
3 Sets
8-14 Reps
@8
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
8-14 Reps
@8
2
Kettlebell Gorilla Row
3 Sets
7-12 Reps
@8
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8
Day 1
1
Lat Pulldown
3 Sets
6-12 Reps
@9
2
Seated Row (Cable)
3 Sets
10-15 Reps
@9
3
Alternating Dumbbell Curl
3 Sets
8-14 Reps
@9
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
8-14 Reps
@9
2
Kettlebell Gorilla Row
3 Sets
7-12 Reps
@9
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@9
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
8-14 Reps
@9
2
Kettlebell Gorilla Row
3 Sets
7-12 Reps
@9
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@9
Day 1
1
Lat Pulldown
3 Sets
6-12 Reps
@9
2
Seated Row (Cable)
3 Sets
10-15 Reps
@9
3
Alternating Dumbbell Curl
3 Sets
8-14 Reps
@9
Day 1
1
Lat Pulldown
3 Sets
6-12 Reps
@6
2
Seated Row (Cable)
3 Sets
10-15 Reps
@6
3
Alternating Dumbbell Curl
3 Sets
8-14 Reps
@6
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
8-14 Reps
@6
2
Kettlebell Gorilla Row
3 Sets
7-12 Reps
@6
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@6
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
8-14 Reps
@8
2
Kettlebell Gorilla Row
3 Sets
7-12 Reps
@8
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8
4
Hammer Curl
1 Set
8-12 Reps
@9
Day 1
1
Lat Pulldown
3 Sets
6-12 Reps
@8
2
Seated Row (Cable)
3 Sets
10-15 Reps
@8
3
Alternating Dumbbell Curl
3 Sets
8-14 Reps
@8
Day 1
1
Lat Pulldown
3 Sets
6-12 Reps
@9
2
Seated Row (Cable)
3 Sets
10-15 Reps
@9
3
Alternating Dumbbell Curl
3 Sets
8-14 Reps
@9
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
8-14 Reps
@9
2
Kettlebell Gorilla Row
3 Sets
7-12 Reps
@9
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@9
4
Hammer Curl
1 Set
8-12 Reps
@9
Day 1
1
Lat Pulldown
3 Sets
6-12 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-15 Reps
@9.5
3
Alternating Dumbbell Curl
3 Sets
8-14 Reps
@9.5
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
8-14 Reps
@9.5
2
Kettlebell Gorilla Row
3 Sets
7-12 Reps
@9.5
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@9.5
4
Hammer Curl
1 Set
8-12 Reps
@9
Day 1
1
Lat Pulldown
3 Sets
6-12 Reps
@6
2
Seated Row (Cable)
3 Sets
10-15 Reps
@6
3
Alternating Dumbbell Curl
3 Sets
8-14 Reps
@6
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
8-14 Reps
@6
2
Kettlebell Gorilla Row
3 Sets
7-12 Reps
@6
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@6
Day 1
1
Lat Pulldown
3 Sets
6-12 Reps
@8
2
Seated Row (Cable)
3 Sets
10-15 Reps
@8
3
Alternating Dumbbell Curl
3 Sets
8-14 Reps
@8
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
8-14 Reps
@8
2
Kettlebell Gorilla Row
3 Sets
7-12 Reps
@8
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8
4
Hammer Curl
1 Set
8-12 Reps
@9
Day 1
1
Lat Pulldown
3 Sets
6-12 Reps
@9
2
Seated Row (Cable)
3 Sets
10-15 Reps
@9
3
Alternating Dumbbell Curl
3 Sets
8-14 Reps
@9
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
8-14 Reps
@9
2
Kettlebell Gorilla Row
3 Sets
7-12 Reps
@9
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@9
4
Hammer Curl
1 Set
8-12 Reps
@9
Day 1
1
Lat Pulldown
3 Sets
6-12 Reps
@10
2
Seated Row (Cable)
3 Sets
10-15 Reps
@10
3
Alternating Dumbbell Curl
3 Sets
8-14 Reps
@10
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
8-14 Reps
@10
2
Kettlebell Gorilla Row
3 Sets
7-12 Reps
@10
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@10
4
Hammer Curl
1 Set
8-12 Reps
@9
Day 1
1
Lat Pulldown
3 Sets
6-12 Reps
@6
2
Seated Row (Cable)
3 Sets
10-15 Reps
@6
3
Alternating Dumbbell Curl
3 Sets
8-14 Reps
@6
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
8-14 Reps
@6
2
Kettlebell Gorilla Row
3 Sets
7-12 Reps
@6
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@6