Pull-Up Workout Plan: Build Strength and Improve Technique
This workout plan is designed to help you build upper body strength and improve your pull-up technique. It includes three days of strength training and two days of pull-up training. You can modify the plan based on your fitness level and goals.
Monday - Strength Training
- Assisted Pull-Ups: Slow pull-ups with resistance bands or equipment, 3 sets of 8-10 reps
- Back Muscle Training: Bent-over rows, dumbbell rows, 3 sets of 10-12 reps each
Wednesday - Pull-Up Training
- Set 1: Attempt 1-2 pull-ups. If unable, use resistance bands or equipment for assisted pull-ups, 3 sets of 8-10 reps
- Set 2: Negative pull-up training with the help of a bench or other object, 3 sets of 4-5 reps each
- Set 3: Attempt 1-2 pull-ups again. If unable, use resistance bands or equipment for assisted pull-ups, 3 sets of 8-10 reps
Friday - Strength Training
- Assisted Pull-Ups: Slow pull-ups with resistance bands or equipment, 3 sets of 8-10 reps
- Back Muscle Training: Bent-over rows, dumbbell rows, 3 sets of 10-12 reps each
Saturday - Pull-Up Training
- Set 1: Attempt 1-2 pull-ups. If unable, use resistance bands or equipment for assisted pull-ups, 3 sets of 8-10 reps
- Set 2: Negative pull-up training with the help of a bench or other object, 3 sets of 4-5 reps each
- Set 3: Attempt 1-2 pull-ups again. If unable, use resistance bands or equipment for assisted pull-ups, 3 sets of 8-10 reps
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