Mastering the Pull-Up: A 6-Week Beginner Workout Program
As a biokineticist passionate about empowering individuals to achieve their fitness goals, I'm thrilled to share a comprehensive 6-week workout program designed to take beginners from square one to mastering the elusive pull-up. Whether you're aiming to conquer your first pull-up or looking to improve your pull-up strength and technique, this program will guide you step-by-step towards success. REMEMBER: this program is for healthy individuals that do not have severe muscle imbalences or underlying shoulder pathologies. If you are unsure, book in with a biokineticist to do an assessment!
Week 1-2: Building Foundation and Mobility
Day 1:
1. Warm-up: 5-10 minutes of light cardio (e.g., jogging, jumping jacks)
2. Assisted Pull-Up Machine: 3 sets of 5-8 reps
3. Lat Pulldowns: 3 sets of 8-10 reps
4. Bent-Over Dumbbell Rows: 3 sets of 8-10 reps
5. Shoulder Mobility Exercises: Shoulder circles, arm swings, and wall slides (3 sets of 10 reps each)
Day 2:
1. Active Recovery: Yoga, stretching, or mobility-focused workout
2. Core Strengthening: Planks (3 sets, hold for 30-60 seconds each), Russian twists (3 sets of 12 reps), and leg raises (3 sets of 10 reps)
Day 3:
1. Warm-up: Same as Day 1
2. Pull-Up Negatives: 3 sets of 5 reps (focus on lowering phase, aim for 5 seconds per rep)
3. Assisted Pull-Ups or Band-Assisted Pull-Ups: 3 sets of 5-8 reps
4. Scapular Retraction Exercises: Scapular pull-ups or scapular retractions (3 sets of 10 reps)
Week 3-4: Increasing Strength and Endurance
Day 1:
1. Warm-up: Same as Week 1
2. Neutral Grip Pull-Ups: 3 sets of 3-5 reps
3. Assisted Pull-Ups or Band-Assisted Pull-Ups: 3 sets of 5-8 reps
4. Inverted Rows: 3 sets of 8-10 reps
5. Bicep Curls: 3 sets of 10-12 reps
Day 2:
1. Active Recovery: Same as Week 1
2. Core Strengthening: Same as Week 1
Day 3:
1. Warm-up: Same as Week 1
2. Pull-Up Eccentrics: 3 sets of 5 reps (slowly lower yourself down from the top position)
3. Assisted Pull-Ups or Band-Assisted Pull-Ups: 3 sets of 5-8 reps
4. Hanging Leg Raises: 3 sets of 8-10 reps
Week 5-6: Refining Technique and Mastery
Day 1:
1. Warm-up: Same as Week 1
2. Chin-Ups: 3 sets of 3-5 reps
3. Assisted Pull-Ups or Band-Assisted Pull-Ups: 3 sets of 5-8 reps
4. Scapular Pull-Ups: 3 sets of 8-10 reps
5. Shoulder Stability Exercises: External rotations with resistance band and shoulder shrugs (3 sets of 10 reps each)
Day 2:
1. Active Recovery: Same as Week 1
2. Core Strengthening: Same as Week 1
Day 3:
1. Warm-up: Same as Week 1
2. Pull-Up Attempts: Test your max pull-up repetitions. If you can't complete a full pull-up yet, focus on negative reps or assisted variations.
3. Flexed Arm Hang: 3 sets, hold for as long as possible (aim for at least 20-30 seconds)
4. Cool Down: Stretching and foam rolling for upper body muscles
Tips for Success:
- Consistency is Key: Stick to the program and be patient with your progress.
- Listen to Your Body: Pay attention to signs of fatigue or discomfort, and adjust intensity or rest as needed. If you experience pain, contact your Chiropractor.
- Focus on Form: Prioritize proper technique over the number of repetitions. If you are unsure of this, go see a biokineticist.
- Include Rest Days: Allow your muscles to recover and adapt to the training stimulus.
- Stay Hydrated and Fuel Your Body: Drink plenty of water and eat a balanced diet to support your workouts.
By following this structured 6-week program and staying committed to your goals, you'll be well on your way to mastering the pull-up and achieving greater strength and confidence in your fitness journey. Remember, every rep and every effort counts towards your progress. Let's pull together towards success!
Move well!
Erin