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The Pull Up Plan by Yash Sharma
The Pull Up Plan by Yash Sharma
Yash Sharma is a former state-level football player, Now a Fitness- Coach,
YouTuber & Amateur Powerlifter. He has been strength training for 8 years
and transformed over a 100 people. He is also an author for top fitness
websites such as MensXP Health and Nutrabay.
Every exercise or drill is mentioned with its goal. Do not try to complete the goal
on day 1 itself. The human body takes time & repeated training sessions to build
strength, slowly increase your reps or weight load, moving towards the goal.
Primary movement: Lat Pull Downs
Day 1:
3 sets 5 Reps
Goal: Lift more than your bodyweight for 5 reps. Meaning if you're 84 Kg.
Gradually take your strength where you can lift up to 94Kg for 5 reps.
Day 2:
3 sets 10 Reps
Goal: Lift your bodyweight for 10 reps. Meaning if you're 84 Kg. Gradually
take your strength where you can lift up to 84Kg for 10 reps.
The Drills: These drills are designed to build core strength, concentric
strength & eccentric strength for pull-ups/chin-ups. These drills can be
performed on every alternative day. Only move from one drill to another
drill, once the previous goal is fully met. Meaning: Start performing Drill 2,
only when you are able to complete both the goals of Drill 1.
Drill 1
Bodyweight Planks
Goal: 2 sets 1 Mins
Bodyweight Planks
Goal: 2 sets 1.5 Mins
Drill 3
Bodyweight Planks
Goal: 2 sets 2 Mins
Drill 4
Weighted Planks
Goal: 2 sets with 30% of your bodyweight for 45 seconds
Drill 5
Weighted Planks
Goal: 2 sets with 40-50% of your bodyweight for 45 seconds