Day 01 meso 01 wk.

01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Active Hang 3 x 15 sec, rest 30 sec
B. Supinated Grip Chin
3 x 10 sec, rest 30 sec
Over Bar Hold
C1. Thumbs Up Reverse @ tempo 20X3, 3 x 10,
Fly’s rest 30 sec
C2. Standing DB Bicep
3 x 10 reps, rest 30 sec
Curls

Notes

meso 01 Your First Pull-up

Day 02 meso 01 wk.01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
@ 20X2, 3 x 6-8 reps,
A. Hinge Ring Row
rest 30 sec
B. Assisted 90 Degree
3 x 10 sec, rest 30 sec
Hold
C. Heavy Single Arm
3 x 50’/arm, rest 30 sec
Farmer’s Carry

Notes

meso 01 Your First Pull-up

Day 03 meso 01 wk.01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Active Hang 3 x 15 sec, rest 30 sec
B. Supinated Grip Chin
3 x 10 sec, rest 30 sec
Over Bar Hold
accumulate 60 sec chest
C. Inverted Bar Row
held to bar

Notes

meso 01 Your First Pull-up

Day 01 meso 01 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Active Hang 4 x 15 sec, rest 30 sec
B. Supinated Grip Chin
4 x 10 sec, rest 30 sec
Over Bar Hold
C1. Thumbs Up Reverse @ 20X3, 4 x 10, rest 30
Fly’s sec
C2. Standing DB Bicep
4 x 10 reps, rest 30 sec
Curls
Notes

meso 01 Your First Pull-up

Day 02 meso 01 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
@ 20X2, 4 x 6-8 reps,
A. Hinge Ring Row
rest 30 sec
B. Assisted 90 Degree
4 x 10 sec, rest 30 sec
Hold
C. Heavy Single Arm
4 x 50’/arm, rest 30 sec
Farmer’s Carry

Notes

meso 01 Your First Pull-up

Day 03 meso 01 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Active Hang 4 x 15 sec, rest 30 sec
B. Supinated Grip Chin
4 x 10 sec, rest 30 sec
Over Bar Hold
3 x 3 reps, rest as
C. Inverted Bar Row needed ***10 sec hold on
last rep of each set

Notes

meso 01 Your First Pull-up

Day 01 meso 01 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Active Hang 5 x 15 sec, rest 30 sec
B. Supinated Grip Chin
5 x 10 sec, rest 30 sec
Over Bar Hold
C1. Thumbs Up Reverse @ 20X3, 5 x 10, rest 30
Fly’s sec
C2. Standing DB Bicep
5 x 10 reps, rest 30 sec
Curls
Notes

meso 01 Your First Pull-up

Day 02 meso 01 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
@ 20X2, 5 x 6-8 reps,
A. Hinge Ring Row
rest 30 sec
B. Assisted 90 Degree
5 x 10 sec, rest 30 sec
Hold
C. Heavy Single Arm
5 x 50’/arm, rest 30 sec
Farmer’s Carry

Notes

meso 01 Your First Pull-up

Day 03 meso 01 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Active Hang 5 x 15 sec, rest 30 sec
B. Supinated Grip Chin
5 x 10 sec, rest 30 sec
Over Bar Hold
4 x 5 reps, rest as
C. Inverted Bar Row needed ***10 sec hold on
last rep of each set

Notes

meso 01 Your First Pull-up

Day 01 meso 01 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Active Hang 3 x 20 sec, rest 30 sec
B. Supinated Grip Chin
3 x 15 sec, rest 30 sec
Over Bar Hold
C1. Thumbs Up Reverse @ 20X3, 5 x 10, rest 30
Fly’s sec
C2. Standing DB Bicep
5 x 10 reps, rest 30 sec
Curls
Notes

meso 01 Your First Pull-up

Day 02 meso 01 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
@ 20X2, 4 x 10-12 reps,
A. Hinge Ring Row
rest 30 sec
B. Assisted 90 Degree
3 x 15 sec, rest 30 sec
Hold
C. Heavy Single Arm 3 x 100’/arm, rest 30
Farmer’s Carry sec

Notes

meso 01 Your First Pull-up

Day 03 meso 01 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Active Hang 3 x 20 sec, rest 30 sec
B. Supinated Grip Chin
3 x 15 sec, rest 30 sec
Over Bar Hold
4 x 8-10 reps, rest as
C. Inverted Bar Row
needed

Notes

meso 01 Your First Pull-up

Day 01 meso 02 wk.01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
@ 10,0A0, 3 x 3 reps,
A. Eccentric Only Pull
rest <60 sec **10 sec
Up
lowering
3 x 3 reps, rest <60 sec
B. 3-part Pause Negative ***3 sec pause at chin
Pull Up above bar, 90 degrees,
active hang positions

Notes

meso 02 Your First Pull-up

Day 02 meso 02 wk.01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Single Arm DB Bent @ 30X3, 3 x 8-10 reps,
Over Row rest <60 sec
3 x 10 sec hold at top,
B1. Lying DB Row Hold
rest 30 sec
B2. Pronated Barbell @ 40X0, 3 x 10 reps,
Curl rest 30 sec
B3. Scap Push Ups on
3 x 10 reps, rest 30 sec
Elbows
Notes

meso 02 Your First Pull-up

Day 03 meso 02 wk.01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
@ 50A0, 3 x 3 reps, rest
<60 sec **add weight or
A. Wtd Eccentric Only
lessen assistance so
Pull Up
that you can only
control 5 sec down
@ 20X2, 3 x 8-10 reps,
B. Ring Rows rest 45 sec **elevated
feet if possible

Notes

meso 02 Your First Pull-up

Day 01 meso 02 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
@ 10,0A0, 4 x 3 reps,
rest <60 sec **10 sec
A. Eccentric Only Pull
lowering **add weight
Up
if possible but keep
tempo
4 x 3 reps, rest <60 sec
B. 3-part Pause Negative ***3 sec pause at chin
Pull Up above bar, 90 degrees,
active hang positions

Notes

meso 02 Your First Pull-up

Day 02 meso 02 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Single Arm DB Bent @ 30X3, 4 x 8-10 reps,
Over Row rest <60 sec
4 x 10 sec hold at top,
B1. Lying DB Row Hold
rest 30 sec
B2. Pronated Barbell @ 40X0, 4 x 10 reps,
Curl rest 30 sec
B3. Scap Push Ups on
4 x 10 reps, rest 30 sec
Elbows
Notes

meso 02 Your First Pull-up

Day 03 meso 02 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
@ 50A0, 4 x 3 reps, rest
<60 sec **add weight or
A. Wtd Eccentric Only
lessen assistance so
Pull Up
that you can only
control 5 sec down
@ 20X2, 4 x 8-10 reps,
B. Ring Rows rest 45 sec **elevated
feet if possible

Notes

meso 02 Your First Pull-up

Day 01 meso 02 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
@ 10,0A0, 5 x 3 reps,
rest <60 sec **10 sec
A. Eccentric Only Pull
lowering **add weight
Up
if possible but keep
tempo
5 x 3 reps, rest <60 sec
B. 3-part Pause Negative ***3 sec pause at chin
Pull Up above bar, 90 degrees,
active hang positions

Notes

meso 02 Your First Pull-up

Day 02 meso 02 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Single Arm DB Bent @ 30X3, 5 x 8-10 reps,
Over Row rest <60 sec
5 x 10 sec hold at top,
B1. Lying DB Row Hold
rest 30 sec
B2. Pronated Barbell @ 40X0, 5 x 10 reps,
Curl rest 30 sec
B3. Scap Push Ups on
5 x 10 reps, rest 30 sec
Elbows
Notes

meso 02 Your First Pull-up

Day 03 meso 02 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
@ 50A0, 5 x 3 reps, rest
<60 sec **add weight or
A. Wtd Eccentric Only
lessen assistance so
Pull Up
that you can only
control 5 sec down
@ 20X2, 5 x 8-10 reps,
B. Ring Rows rest 45 sec **elevated
feet if possible

Notes

meso 02 Your First Pull-up

Day 01 meso 02 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
@ 70A0, 3 x 5 reps, rest
A. Eccentric Only Pull <60 sec **7 sec lowering
Up **add weight if possible
but keep tempo
B. 3-part Pause Negative
1 rep/30 sec for 5 min
Pull Up

Notes

meso 02 Your First Pull-up

Day 02 meso 02 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Single Arm DB Bent @ 30X3, 3 x 6-8 reps,
Over Row rest <60 sec **heavier
3 x 15 sec hold at top,
B1. Ring Row hold
rest 30 sec
@ 20X0, 3 x 15 reps,
B2. Pronated Barbell
rest 30 sec **note
Curl
change in tempo
B3. Scap Push Ups on
3 x 15 reps, rest 30 sec
Elbows
Notes

meso 02 Your First Pull-up

Day 03 meso 02 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
@ 50A0, 3 x 3 reps, rest
<60 sec **add weight or
A. Wtd Eccentric Only
lessen assistance so
Pull Up (pronated)
that you can only
control 5 sec down
@ 20X0, 3 x 10-12 reps,
B. Ring Rows rest 45 sec **elevated
feet if possible

Notes

meso 02 Your First Pull-up

Day 01 meso 03 wk.01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
@ 5030, 3 x 3, rest as
needed **5 sec down, 3
A. Assisted Pull Up
sec up, partner holds
(pronated grip)
feet or support feet
behind you on box
3 x 10/arm, rest as
B. Chinese Row
needed

Notes

meso 03 Your First Pull-up

Day 02 meso 03 wk.01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Assisted Chin Up
(supinated) (Supinated @ 10X0, 2/min for 10 min
Grip)
@ 30X3, 3 x 8-10, rest
B. Pendlay Rows
as needed

Notes

meso 03 Your First Pull-up

Day 03 meso 03 wk.01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Chin Over Bar Hold
accumulate 2 min
(pronated)
B. 90 degree hold
(pronated) accumulate 1 min
@ 3010, 4 x 3, rest as
C. Assisted Chin Up
needed

Notes






meso 03 Your First Pull-up

Day 01 meso 03 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
@ 5030, 4 x 3, rest as
needed **5 sec down, 3
A. Assisted Pull Up
sec up, partner holds
(pronated)
feet or support feet
behind you on box
4 x 10/arm, rest as
B. Chinese Row
needed

Notes

meso 03 Your First Pull-up

Day 02 meso 03 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Assisted Chin Up
@ 10X0, 3/min for 10 min
(supinated)
@ 30X3, 4 x 6-8, rest as
B. Pendlay Rows
needed

Notes

meso 03 Your First Pull-up

Day 03 meso 03 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Chin Over Bar Hold
accumulate 2 min
(pronated)
B. 90 degree hold
(pronated) accumulate 1 min
C. Assisted Pull Up @ 3010, 4 x 3, rest as
(pronated) needed

Notes

meso 03 Your First Pull-up

Day 01 meso 03 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
@ 3030, 5 x 3, rest as
needed **3 sec down, 3
A. Assisted Pull Up
sec up, partner holds
(pronated)
feet or support feet
behind you on box
5 x 8/arm, rest as
B. Chinese Row
needed

Notes

meso 03 Your First Pull-up

Day 02 meso 03 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Assisted Chin Up
@ 10X0, 4/min for 10 min
(supinated)
@ 30X3, 5 x 5, rest as
B. Pendlay Rows
needed

Notes

meso 03 Your First Pull-up

Day 03 meso 03 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Chin Over Bar Hold
accumulate 2 min
(pronated)
B. 90 degree hold
(pronated) accumulate 1 min
C. Assisted Pull Up @ 3010, 5 x 3, rest as
(pronated) needed

Notes

meso 03 Your First Pull-up

Day 01 meso 03 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Pull Up (pronated
build to 1RM
grip)
4 x 5/arm, rest as
B. Chinese Row
needed

Notes

meso 02 Your First Pull-up

Day 02 meso 03 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Pull Up (pronated
3 x max reps, rest 2 min
grip)
@ 30X1, 3 x 5, rest as
B. Pendlay Rows
needed

Notes

meso 03 Your First Pull-up

Day 03 meso 03 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A. Pull Up (pronated
AMRAP singles in 5 min
grip)
B. Chin Over Bar Hold
(pronated) accumulate 1 min
C. 90 degree hold accumulate 45 sec

Notes

meso 03 Your First Pull-up