DOUBLE YOUR

PULL UPS
4 WEEK PROGRAM
DAY 1 - THE TEST

WEEK 1 - GRIP STRENGTH

WEEK 2 - STABILIZE

WEEK 3 - BAR WORK

WEEK 4 - POWER CIRCUIT

EXERCISE DEMONSTRATIONS

LIVE ABOVE THE BAR

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 EQUIPMENT
IDEAL MINIMUM

DUMBBELLS

PULL UP BAR

BENCH

WEIGHT
PLATES

KETTLEBELL

BARBELL

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DAY 1
THE TEST
THE TEST WILL SET A BASELINE SO
WE CAN PROPERLY MEASURE YOUR
CURRENT LEVEL OF STRENGTH!

PERFORM EACH EXERCISE WITH

MAXIMUM EFFORT THEN REST 5
MINUTES BEFORE THE NEXT EXERCISE

EXERCISE 1 - MAX PULL UPS

IF YOU CANNOT DO 3 “GOOD FORM”
PULLUPS THEN PERFORM NEGATIVE REPS
(CLICK HERE) FOR AN EXAMPLE

EXERCISE 2 - MAX LOCK OFF

HOLD THE BAR WITH BOTH ARMS BENT
TO 90 DEGREES UNTIL FAILURE &
RECORD YOUR TIME
(CLICK HERE) FOR AN EXAMPLE

EXERCISE 3 - MAX DEAD HANG

HANG ON THE BAR AS LONG AS YOU CAN
& RECORD THE TIME
(CLICK HERE) FOR AN EXAMPLE

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 WEEK 1
GRIP STRENGTH
GRIP STRENGTH IS THE NUMBER ONE MOST LIMITING
FACTOR WHEN IT COMES TO PULL UPS! THIS WHOLE
WEEK IS DEDICATED TO GRIP STRENGTH.

MONDAY / WEDNESDAY / FRIDAY

PERFORM THE FOLLOWING EXERCISES FOR 3 DAYS
OUT OF THE WEEK. REST AS NEEDED BETWEEN
EXERCISES. (RECOMMENDED 60-90SECONDS)

EXERCISE 1 - FARMERS CARRY

PERFORM 3 ROUNDS OF A 50 METER FARMERS CARRY

EXERCISE 2 - FOREARM CURLS

PERFORM 3 ROUNDS OF 20 REPS
(USING A BARBELL IS IDEAL)

EXERCISE 3 - EXTENSOR CURLS

PERFORM 3 ROUNDS OF 15 REPS
(USING A KETTLEBELL IS IDEAL)

EXERCISE 4 - WRIST TWISTS

PERFORM 3 ROUNDS OF 20 REPS

EXERCISE 5 - LEDGE HANGS

PERFORM 3 ROUNDS UNTIL FAILURE
(USING A 2" LEDGE IS IDEAL)

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 WEEK 2
STABILIZE
TRAINING PROPER STABILIZATION WILL HELP PREVENT
INJURY AND DEVELOP THE STABILIZER MUSCLES THAT
WILL ASSIST YOU WHEN DOING MORE REPS!

MONDAY / WEDNESDAY / FRIDAY

PERFORM THE FOLLOWING EXERCISES FOR 3 DAYS
OUT OF THE WEEK. REST AS NEEDED BETWEEN
EXERCISES. (RECOMMENDED 60-90SECONDS)

EXERCISE 1 - H,M,L ISO HOLDS

PERFORM 3 ROUNDS OF ISOMETRIC HOLDS FOR
10-15 SECONDS IN THE HIGH, MEDIUM AND LOW
POSITIONS
EXERCISE 2 - TRUNK TWISTS
PERFORM 3 ROUNDS OF 30 REPS
(USING A HEAVY PLATE IS IDEAL)

EXERCISE 3 - ISO HIP HINGES

PERFORM 3 ROUNDS OF 15 REPS
(USING A BARBELL IS IDEAL)

EXERCISE 4 - LAYBACK PULLOVERS

PERFORM 3 ROUNDS OF 12 REPS
(USING DUMBBELLS IS IDEAL)

EXERCISE 5 - SWITCH CURLS

PERFORM 3 ROUNDS OF 10 REPS ON EACH ARM

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 WEEK 3
BAR WORK
FINALLY WE GET TO DO SOME WORK ON THE BAR!
THE KEY TO REMEMBER IS WE WANT PULL UPS TO
FEEL EASIER, THAT’S HOW YOU WILL BREAK YOUR
PLATEAU AND DO MORE REPS!
MONDAY / WEDNESDAY / FRIDAY
PERFORM THE FOLLOWING EXERCISES FOR 3 DAYS
OUT OF THE WEEK. REST AS NEEDED BETWEEN
EXERCISES. (RECOMMENDED 60-90SECONDS)

EXERCISE 1 - SCAPULA PULL UPS

PERFORM 3 ROUNDS OF 12 REPS

EXERCISE 2 - KNEE TUCKS

PERFORM 3 ROUNDS OF 10-15 REPS

EXERCISE 3 - HIGH POSITION HOLD

PERFORM 3 ROUNDS OF MAX HOLD

EXERCISE 4 - NEGATIVES
PERFORM 3 ROUNDS OF 5-12 REPS
WITH A 5-7 SEC LOWER

EXERCISE 5 - PULL THROUGHS

PERFORM 3 ROUNDS OF 5-10 REPS

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 WEEK 4
POWER
IN THIS FINAL WEEK YOU WILL COMBINE EXERCISES
TOGETHER WHICH WILL MAKE THE WORK MUCH
HARDER BUT AFTER A FEW DAYS OF REST YOU WILL
COME BACK MUCH STRONGER!
MONDAY / WEDNESDAY / FRIDAY
PERFORM THE FOLLOWING EXERCISES IN CIRCUITS
FOR 3 DAYS OUT OF THE WEEK. REST AS NEEDED
BETWEEN EXERCISES. (RECOMMENDED 60-90SECONDS)

CIRCUIT 1
REPEAT CIRCUIT 3 TIMES BEFORE MOVING TO CIRCUIT 2
EXERCISE 1 - BICEP CURLS
X12 EACH ARM
EXERCISE 2 - 75% MAX PULL UPS

EXERCISE 3 - BENT OVER SINGLE ARM PULLS

X12 EACH ARM

CIRCUIT 2
REPEAT CIRCUIT 3 TIMES
EXERCISE 1 - OVERHEAD TRICEP EXTENSION
X15 REPS
EXERCISE 2 - 75% MAX NEGATIVES

EXERCISE 3 - STANDING TRUNK TWIST

X30 REPS

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 FINISH LINE
CONGRATULATIONS ON FINISHING
THE 4 WEEK PROGRAM!
REMEMBER THAT PROGRESS TAKES
TIME AND EVERYONE
MOVES AT DIFFERENT SPEEDS.

NOW WHAT YOU SHOULD DO IS GO TAKE THE

INTITIAL TEST AGAIN AND MARK DOWN THE
IMPROVEMENTS!

IT’S A PROCESS
THIS PROGRAM IS DESIGNED TO BE REPEATABLE AND
SCALABLE SO YOU CAN CONTINUE TO USE IT AND
PROGRESS AS YOU GET STRONGER!

REMEMBER TO TAKE THE TEST AGAIN SO YOU HAVE A

NEW MAX PERCENTAGE TO USE!

ALSO DON’T FORGET TO INCREASE THE RESISTANCES

YOU USE IN YOUR TRAINING TO MAXIMIZE RESULTS!

YOU’RE AWESOME!
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 EXERCISE VIDEOS
HERE IS A LIST OF ALL THE EXERCISES
USED IN THIS PROGRAM!

(click the name for a video demonstration)

1. PULL UP
2. LOCK OFF
3. DEAD HANG
4. FARMERS CARRY
5. FOREARM CURL
6. FOREARM EXTENSOR CURL
7. WRIST TWIST
8. LEDGE HANG
9. HIGH, MED, LOW ISO HOLD
10. STANDING TRUNK TWIST
11. HIGH POS. HIP HINGE
12. LAYBACK PULL OVER
13. 90 DEGREE SWITCH CURLS
14. SCAPULA PULLUPS
15. KNEE TUCKS
16. HIGH POSITION HOLD
17. NEGATIVE
18. PULL THROUGH
19. BICEP CURL
20. BENT OVER SINGLE ARM PULL
21. OVERHEAD TRICEP EXTENSION

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