Pull-Up Program

Jeff Nichols CSCS*D, TSAC*D

Exercise Physiologist

Below are a few points of performance to keep in mind throughout each training
session.

- The reps are not exacts…we will be working in clusters in order to keep the
success of each reasonable, and then add sets to increase work volume.

- This is a once or maybe twice a week program when done in conjunction with
other programs. This should not follow another posterior pull dominant day, nor
should the day after be a pull day either.
- Demonstrations of some of these exercises can be found on my YouTube channel.

- Email me with questions info@performancefirstus.com

-
- Compression Garments: www.dfndusa.com code: jeffcscs

This is done in a circuit type fashion for exercise 1 & 2. Do #1, rest 15-20s, Do #2

1. Straight Bar Deadlift @ 100-150% of body weight. If your form breaks

down you MUST lesson the weight. That goes for the entire six weeks.
The weights are not absolutes. The goal here is successful reps for six full
weeks.
a. 6 reps / standing up an resetting after each rep
b. Rest period will be 15-20 Seconds as you walk to the pull up bar.

2. Pull Up
a. 4-6 reps.
b. Week 1-2 do four pull ups
c. Week 3-4 do five pull ups
d. Week 5-6 do six pull ups
e. If you cant do the allotted pull-ups do three eccentric pull up
outlined in my YouTube channel.

3. Repeat this Deadlift and pull up cycle

a. For two weeks do this cycle for 9 sets – 100% Bodyweight. If you
can complete all nine sets at 100% for both weeks increase to
115% of body weight for week three.
b. For two weeks do this cycle for 12 sets – 100-115%
c. For one week do this cycle for 15 sets – 115- 130%
d. For one week do this cycle for 18 sets – 130 – 150%

Complete #4 & #5 as you did 1 & 2

Rest is going to be short between the transitions from 4-5. After
each microcircuit take 60 seconds off. Do each microcircuit for six
rotations for first three weeks; final three weeks do for eight
rotations.
4. Narrow Grip (triangle bar) Lat Pull down. If you don’t have a triangle bar
just use a standard lat bar but narrow your grip up a bit.
a. At approx. 76% of body weight for two weeks
i. 6 sets at 12 reps per set
b. Week three and four at 82% of body weight
i. 8 sets at 10 reps
c. Week five and six train at 85% of body weight.
 i. 10 sets at 9 reps
5. Lat Flexion / Lat pull through – Use a rope if you have one. If not use a
bent bar, if neither are available use a band anchored to a pull up bar.
Reference my YouTube channel for demonstration.
https://www.youtube.com/watch?v=q7oHlCBkM-4

a. Week 1 & 2 work at 50% of body weight for 12 reps

b. Week 3 & 4 work at 55% of body weight for 14 reps
c. Week 5 & 6 work at 60% of body weight for 18 reps