This program is designed to build your upper body strength and shoulder stability to progress you to harder chin up regressions such as eccentric chin ups. If you struggle to jump up to the bar and feel that you are “bouncing” out of your eccentric chin ups - this program is a great starting point for you.

This is a strength program that utilises low repetitions. You should be choosing weights that are appropriately challenging for training with low reps and that require the rest prescribed. Make sure you are training with intention, control and intensity! Think about what muscles you are activating, be mindful of how fast/slow you are moving and try to perform every rep with as clean technique as possible.

I wrote this program as a way to provide you with structured chin up practice and to show what accessory work should be included when training chin ups. The workouts are short and can be incorporated into your current strength training. The workouts in this program can replace your “upper body pulling” days/exercises. Ideally, avoid training the days in this program two days in a row. Recovery is key when it comes to getting stronger!

You will need access to a bar, cable machine and dumbbells. Please message if you need any substitutes for exercises.

This is for anyone who is new to hanging on bars and new to chin up practice. If you have tried previous chin up regressions (such as eccentric chin ups) but found them too hard or are unsure about how to progress your chin up training, this is the program for you! If you are currently doing banded chin ups with a very thick band and haven’t been able to progress, this is also the program for you.