THE BAKI PULL-UP GUIDE

Title: The Ultimate Pull-Up Guide: From First Pull-Up to

Increasing Repetitions
DAYS WORKOUT

MONDAY PUSH WORKOUT

TUESDAY PULL WORKOUT

WEDNESDAY REST
LEGS+CORE(COMING
THURSDAY SOON)

FRIDAY PUSH+PULL

SATURDAY LEGS+CORE

Welcome to the ultimate pull-up guide!

Aur aaj hum seekhenge pullup abb pull up ek aisi exercise jisse tum
apni back muscle hit sakte ho without using any fancy equipment
tumhe cahiye bass tumhara body and somewhere to hang.

This guide is designed to take you through a progressive 5-week

strength workout regimen that will not only help you conquer your
first pull-up but also improve your overall pull-up performance.
Whether your ultimate goal is mastering advanced variations like
the one-arm pull-up, high pull-ups, or even the elusive muscle-up,
this program will set you on the right path.

abb bahut hui gyan pelam abb karte h workout start

the only thing i want to say is stick with it and you
will get the results.

FOLLOW @grindarc_gk
to learn calisthenics
 5 week pull up guide
week 1 (day 1)

EXERCISES SETS REPS REST

Assisted Pull-Ups 3 5 1min

Negative Pull-Ups 3 5 1min

Inverted Rows 3 8 1min

Dead hang 4 max 1min

Scapula Pull-ups 2 6 1min

REMEMBER TO TAKE REST IN BETWEEN SCROLLING KARNE ME MAAT LAAG JANA
CHUTIYO. KUCH AUR LENA BHALE MAKE NOTES OF YOUR WORKOUT INSTEAD OF
SCROLLING.
IF ANY DOUBTS REGARDING CALISTHENICS JUST ASK @GRINDARC_GK AISA NHI H KI
FOLLOW KAROGE TABHI ANSWER KARUNGA JUST ASK ME I HERE TO HELP EVERYONE
 week 2 (day 1)

EXERCISES SETS REPS REST

Assisted Pull-Ups 3 6 1min

Negative pull-ups 3 6 1min

inverted rows 3 10 1min

Chin-up 4 3-5 1min

Knee raises 3 8-10 1min

week 3(day 1)

EXERCISES SETS REPS REST

Assisted Pull-Ups 3 6 1min

Negative pull-ups 3 6 1min

Jumping pull-ups 3 6 1min

scapula pull-ups 4 8-10 1min

Dead hangs 3 15sec 1min

 week 4(day 1)

EXERCISES SETS REPS REST

Assisted Pull-Ups 3 6 1min

Negative pull-ups 3 6 1min

jumping pull-ups 3 6 2min

inverted rows 3 10 1min

Commando pull-
3 4-6 1min
ups

week 5(day 1)
EXERCISES SETS REPS REST
Assisted Pull-Ups 3 6 1min

Negative pull-ups 3 6 1min

inverted rows 3 10 1min

start with one 2, 3, 4, 5,

Pyramid Sets rep,then
2min
4, 3, 2, 1

Isometric Holds at
3 12 sec 2min
Top Position
 NOTES
-> Use resitance band or chair for
assisted pullups
-> Always remeber to retract your back
while doing pull ups
-> Perform negative pull ups as slow as
possible
-> Do isometric holds at the top and
come down slowly

5 weeks karlo aur joh bhi results ho bhai

ke saath share jarur karna
Aur bhi free guides aayenge future me.
and BE PATIENT
AND ENJOY THE PROCESS

FOLLOW @grindarc_gk
to learn calisthenics