6-WEEK PROGRESSION

CHIN-UP

Full 6 week plan to help you Step-by-step instructions to walk Designed for all levels of athletes
progress in your workout and goals you through each movement to enhance performance
 PROGRESSION
OVERVIEW +
EXPLANATION
The chin-up is one of the most
important bodyweight
movements. We see a lot of
people struggling to build
strength on this movement
because they immediately grab a
band for assistance if they can’t
do them with their body weight
alone. While band-assisted chin-
ups have their place, it is much
more effective to focus on
developing strength isometrically
and eccentrically first on this
movement.

By focusing on these things first,

not only are you strengthening
your back, but you are also
strengthening your core and other
supporting muscles required to
achieve your first chin-up.

2 CHIN UP PROGRESSION
 Tempo Explanation
(ex: 1115)

The First Number: The first number

refers to the lowering (eccentric)
phase of the lift.

The Second Number: The second

number refers to the amount of time
spent between eccentric and
concentric phases.

The Third Number: The third number

refers to ascending (concentric)
phase of the lift.

The Fourth Number: The fourth

number refers to the amount of time
spent between concentric and
eccentric phases.

3 CHIN UP PROGRESSION
 1a. | 5x1 - 30 Second Iso Hold Chin Up
WEEK 1 - BODYWEIGHT

Rest 20 seconds and move to 1b

1b. | 5x5 - Incline Bench Y Raise 1116 Tempo

Rest 90 seconds and move to 1a

2a. | 6x8-10 - Batwing Row 1116 Tempo

Rest 60 Seconds and Move to 2b

2b. | 6x8-10 - Hanging Scap Elevation Depression 1111 Tempo

Rest 60 Seconds; move to 2a

4 CHIN UP PROGRESSION
 1a. | 5x1 - 30 Second Iso Hold Chin Up
WEEK 2 - WEIGHTED
Rest 20 seconds and move to 1b

1b. | 5x5 - Incline Bench Y Raise 1116 Tempo

Rest 90 seconds and move to 1a

2a. | 6x8-10 - Batwing Row 1116 Tempo

Rest 60 Seconds and Move to 2b

2b. | 6x8-10 - Hanging Scap Elevation

Depression 1111 Tempo

Rest 60 Seconds; move to 2a

5 CHIN UP PROGRESSION
 1a. | 5x1 – 30 Second Eccentric Chin Up
WEEK 3 - BODYWEIGHT
Rest 20 seconds and move to 1b

1b. | 5x6 – Incline Bench Y Raise 1115 Tempo 5x6

Rest 90 seconds and move to 1a

2a. | 6x8-10 Ring Row 1116 Tempo

Rest 60 seconds and move to 2b

2b. | 6x8-10 Overhead Snatch Grip Shrug 1112 Tempo

Rest 60 seconds and move to 2a

6 CHIN UP PROGRESSION
 1a. | 5x1 – 30 Second Eccentric Chin Up
WEEK 4 - WEIGHTED

Rest 20 seconds and move to 1b

1b. | 5x6 – Incline Bench Y Raise

1115 Tempo 5x6

Rest 90 seconds and move to 1a

2a. | 6x8-10 Ring Row 1116 Tempo

Rest 60 seconds and move to 2b

2b. | 6x8-10 Overhead Snatch Grip Shrug

1112 Tempo

Rest 60 seconds and move to 2a

7 CHIN UP PROGRESSION
 1a. | 5x1– Chin Up 3112 Tempo
WEEK 5 - BODYWEIGHT/SPOTTER

Rest 20 seconds and move to 1b

1b. | 15x8-10 – Y Raise on rings 3111 Tempo

Rest 90 seconds and move to 1a

2a. | 6x8-10 – Ring Row 1114 Tempo

Rest 60 seconds and move to 2b

2b. | 6x8-10 – Weighted Hanging Scap Elevation Depression

1111 Tempo

Rest 60 seconds and move to 2a

8 CHIN UP PROGRESSION
 1a. | 5x1– Chin Up 3112 Tempo

WEEK 6 - BODYWEIGHT/NO SPOTTER

Rest 20 seconds and move to 1b

1b. | 5x8-10 – Y Raise on rings

3111 Tempo

Rest 90 seconds and move to 1a

2a. | 6x8-10 – Ring Row 1114 Tempo

Rest 60 seconds and move to 2b

2b. | 6x8-10 – Weighted Hanging Scap

Elevation Depression 1111 Tempo

Rest 60 seconds and move to 2a

9 CHIN UP PROGRESSION
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