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  • Not Pull-Up Pro Phase #1

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    Hey Man
    2K views8 pages
    The document outlines an 8-week pull workout program divided into two sessions per week. Each session includes exercises targeting the back, biceps, and shoulders with prescribed sets, reps and rest periods. Intensity generally increases over the first 7 weeks before a deload week with lower volume in week 8.

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    not Pull-Up Pro Phase #1

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    The document outlines an 8-week pull workout program divided into two sessions per week. Each session includes exercises targeting the back, biceps, and shoulders with prescribed sets, reps and rest periods. Intensity generally increases over the first 7 weeks before a deload week with lower volume in week 8.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    2K views8 pages

    Not Pull-Up Pro Phase #1

    Uploaded by

    Hey Man
    The document outlines an 8-week pull workout program divided into two sessions per week. Each session includes exercises targeting the back, biceps, and shoulders with prescribed sets, reps and rest periods. Intensity generally increases over the first 7 weeks before a deload week with lower volume in week 8.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 8

    PHASE #1 - Week 1

    DAY LETTER EXERCISE INTENSITY SETS REPS REST (Mins)


    PULL 1 A1 Two-Arm Vertical Pull 5 5 3-5
    PULL 1 B1 Two-Arm Bodyweight Row 3 10 - 15 3
    PULL 1 C1 Two-Arm Hang 3 45 - 60s 3
    PULL 1 D1 External Rotation 3 8 - 12
    PULL 1 D2 Bicep Curl 3 15 - 20 2

    PULL 2 A1 Assisted One-Arm 3 5 3-5


    PULL 2 B1 Two-Arm Vertical Pull 3 7 - 12 3-5
    PULL 2 C1 Two-Arm Hang 3 45 - 60s 3
    PULL 2 D1 Face Pull 3 12 - 15
    PULL 2 D2 Bicep Curl 3 15 - 20 2
    PHASE #1 - Week 2
    DAY LETTER EXERCISE INTENSITY SETS REPS REST (Mins)
    PULL 1 A1 Two-Arm Vertical Pull 5 5 3-5
    PULL 1 B1 Two-Arm Bodyweight Row 3 10 - 15 3
    PULL 1 C1 Two-Arm Hang 3 45 - 60s 3
    PULL 1 D1 External Rotation 3 8 - 12
    PULL 1 D2 Bicep Curl 3 15 - 20 2

    PULL 2 A1 Assisted One-Arm 3 5 3-5


    PULL 2 B1 Two-Arm Vertical Pull 3 7 - 12 3-5
    PULL 2 C1 Two-Arm Hang 3 45 - 60s 3
    PULL 2 D1 Face Pull 3 12 - 15
    PULL 2 D2 Bicep Curl 3 15 - 20 2
    PHASE #1 - Week 3
    DAY LETTER EXERCISE INTENSITY SETS REPS REST (Mins)
    PULL 1 A1 Two-Arm Vertical Pull 5 5 3-5
    PULL 1 B1 Two-Arm Bodyweight Row 3 10 - 15 3
    PULL 1 C1 Two-Arm Hang 3 45 - 60s 3
    PULL 1 D1 External Rotation 3 8 - 12
    PULL 1 D2 Bicep Curl 3 15 - 20 2

    PULL 2 A1 Assisted One-Arm 3 5 3-5


    PULL 2 B1 Two-Arm Vertical Pull 3 7 - 12 3-5
    PULL 2 C1 Two-Arm Hang 3 45 - 60s 3
    PULL 2 D1 Face Pull 3 12 - 15
    PULL 2 D2 Bicep Curl 3 15 - 20 2
    PHASE #1 - Week 4
    DAY LETTER EXERCISE INTENSITY SETS REPS REST (Mins)
    PULL 1 A1 Two-Arm Vertical Pull 5 5 3-5
    PULL 1 B1 Two-Arm Bodyweight Row 3 7 - 12 3
    PULL 1 C1 Two-Arm Hang 3 30 - 45s 3
    PULL 1 D1 External Rotation 3 8 - 12
    PULL 1 D2 Bicep Curl 3 10 - 15 2

    PULL 2 A1 Assisted One-Arm 4 5 3-5


    PULL 2 B1 Two-Arm Vertical Pull 3 7 - 12 3-5
    PULL 2 C1 Two-Arm Hang 3 30 - 45s 3
    PULL 2 D1 Face Pull 3 8 - 12
    PULL 2 D2 Bicep Curl 3 10 - 15 2
    PHASE #1 - Week 5
    DAY LETTER EXERCISE INTENSITY SETS REPS REST (Mins)
    PULL 1 A1 Two-Arm Vertical Pull 5 5 3-5
    PULL 1 B1 Two-Arm Bodyweight Row 3 7 - 12 3
    PULL 1 C1 Two-Arm Hang 3 30 - 45s 3
    PULL 1 D1 External Rotation 3 8 - 12
    PULL 1 D2 Bicep Curl 3 10 - 15 2

    PULL 2 A1 Assisted One-Arm 4 5 3-5


    PULL 2 B1 Two-Arm Vertical Pull 3 7 - 12 3-5
    PULL 2 C1 Two-Arm Hang 3 30 - 45s 3
    PULL 2 D1 Face Pull 3 8 - 12
    PULL 2 D2 Bicep Curl 3 10 - 15 2
    PHASE #1 - Week 6
    DAY LETTER EXERCISE INTENSITY SETS REPS REST (Mins)
    PULL 1 A1 Two-Arm Vertical Pull 5 5 3-5
    PULL 1 B1 Two-Arm Bodyweight Row 3 7 - 12 3
    PULL 1 C1 Two-Arm Hang 3 30 - 45s 3
    PULL 1 D1 External Rotation 3 8 - 12
    PULL 1 D2 Bicep Curl 3 10 - 15 2

    PULL 2 A1 Assisted One-Arm 4 5 3-5


    PULL 2 B1 Two-Arm Vertical Pull 3 7 - 12 3-5
    PULL 2 C1 Two-Arm Hang 3 30 - 45s 3
    PULL 2 D1 Face Pull 3 8 - 12
    PULL 2 D2 Bicep Curl 3 10 - 15 2
    PHASE #1 - Week 7
    DAY LETTER EXERCISE INTENSITY SETS REPS REST (Mins)
    PULL 1 A1 Two-Arm Vertical Pull 5 5 3-5
    PULL 1 B1 Two-Arm Bodyweight Row 3 7 - 12 3
    PULL 1 C1 Two-Arm Hang 3 30 - 45s 3
    PULL 1 D1 External Rotation 3 8 - 12
    PULL 1 D2 Bicep Curl 3 10 - 15 2

    PULL 2 A1 Assisted One-Arm 4 5 3-5


    PULL 2 B1 Two-Arm Vertical Pull 3 7 - 12 3-5
    PULL 2 C1 Two-Arm Hang 3 30 - 45s 3
    PULL 2 D1 Face Pull 3 8 - 12
    PULL 2 D2 Bicep Curl 3 10 - 15 2
    PHASE #1 - Week 8 (Deload)
    DAY LETTER EXERCISE INTENSITY SETS REPS REST (Mins)
    PULL 1 A1 Two-Arm Vertical Pull 2 5 3-5
    PULL 1 B1 Two-Arm Bodyweight Row 2 7 - 12 3
    PULL 1 C1 Two-Arm Hang 2 30 - 45s 3
    PULL 1 D1 External Rotation 2 8 - 12
    PULL 1 D2 Bicep Curl 2 10 - 15 2

    PULL 2 A1 Assisted One-Arm 2 5 3-5


    PULL 2 B1 Two-Arm Vertical Pull 2 7 - 12 3-5
    PULL 2 C1 Two-Arm Hang 2 30 - 45s 3
    PULL 2 D1 Face Pull 2 8 - 12
    PULL 2 D2 Bicep Curl 2 10 - 15 2

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