TRAIN WITH CLIFF MEMBERS AREA

Pull Up Programme

Want to get better at Pull Ups?

Structure this into your training and see the benefits over 8-12 weeks.

FULL PROGRAMME

 

Phase 1

Al Upper Body Primary Pressing Exercise
4-6x 1-12 4-0-X-0 90-120

A2 Chin-Up Medium Grip Neutral /
4-6x 2-4 10-0-0-0 10

A3 Pulldown Medium Grip Neutral
4-6x 8-10 4-0-1-0 90-120

*Perform phase 1 until a total of 12 x 10-second eccentric reps are completed

Phase 2

Al Upper Body Primary Pressing Exercise 4-6 x1-12 4-0-X-0 90-120

A2 Chin-Up Medium Grip Neutral 3-10 Seconds Pause Eccentric 4-6x 2-43-10-0-0 10

A3 Pulldown Medium Grip Neutral 4-6 x 6-8 4-0-1-0 90-120

*Perform phase 2 until a total of 12 x pause reps are completed

Phase 3

A1 Upper Body Primary Pressing Exercise
4-6 x1-12 4-0-X-0 90-120

A2 Chin-Up Medium Grip Neutral
4-6x 4-6 4-0-1-0 90-120

*Perform phase 3 until a total of 6 unassisted reps are completed