The Pull-Up Program
Skills Training with Sarah Herse
This pull-up program is designed to help you master the almighty pull-up! Whether you’re struggling to get your first pull-up or want to be able to string multiple pull-ups together, this program will help you accomplish your... more
ONLY AVAILABLE ON THE PLAYBOOK APP
Sessions (10)
+5 sessions more
Details
Category
Functional, Bodybuilding, Calisthenics, Back
Duration
12 weeks, 2 days/week, <30 min
Level
All Levels
Equipment
Pull Up Bar, Long Loop Resistance Bands, TRX or Set of Rings, Dumbbells
Location
Gym
Frequently Asked Questions
What are the goals of this program?
To get your first pull-up or to improve your pull-ups so you can do more reps!
What do I need to participate?
For this program, you will need access to a pull-up bar, long loop resistance bands (preferably in 3 different levels of resistance), a TRX or set of rings (or a barbell you can place in a rig to do rows on), and dumbbells. It also will be helpful to have a box/bench for some of the pull-up variations.
Who are these workouts for (skill-level)?
This program is designed for those who cannot do a pull-up, or can only do 1-3 strict pull-ups.
What’s the schedule?
The program is built for 2x/week training. If you only have time for 1x/week, you can either combine workouts or spread out the program over 24 weeks. The progress will be faster with more frequency, but I believe you can still make gains with only once weekly pull-up training if needed.
How will I get the best results?
* Consistency is key! Stick with the program and try not to miss more than one week of training.
* Eat! Muscles need fuel to grow. Make sure you eating plenty of protein & carbs to fuel your workouts.
* Recovery matters. Make sure you're sleeping, monitoring stress levels and drinking lots of waters
Are there any modifications for the exercises?
* Yes! I’ve included modifications in the descriptions for exercises that might require special equipment. If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!
Frequently Asked Questions
What are the goals of this program?
To get your first pull-up or to improve your pull-ups so you can do more reps!
What do I need to participate?
For this program, you will need access to a pull-up bar, long loop resistance bands (preferably in 3 different levels of resistance), a TRX or set of rings (or a barbell you can place in a rig to do rows on), and dumbbells. It also will be helpful to have a box/bench for some of the pull-up variations.
Who are these workouts for (skill-level)?
This program is designed for those who cannot do a pull-up, or can only do 1-3 strict pull-ups.
What’s the schedule?
The program is built for 2x/week training. If you only have time for 1x/week, you can either combine workouts or spread out the program over 24 weeks. The progress will be faster with more frequency, but I believe you can still make gains with only once weekly pull-up training if needed.
How will I get the best results?
* Consistency is key! Stick with the program and try not to miss more than one week of training.
* Eat! Muscles need fuel to grow. Make sure you eating plenty of protein & carbs to fuel your workouts.
* Recovery matters. Make sure you're sleeping, monitoring stress levels and drinking lots of waters
Are there any modifications for the exercises?
* Yes! I’ve included modifications in the descriptions for exercises that might require special equipment. If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!
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Comments
J
Jennifer • 3mo ago
The rack chins were surprisingly challenging 😰
J
Jennifer • 3mo ago
I feel a little stronger this week!
J
Jennifer • 3mo ago
Trying this again!
J
Jennifer • 6mo ago
Can’t wait to see the results from this program!
D
Diana • 9mo ago
Excellent as always!!
D
Diana • 9mo ago
Excellent