The first thing to do is to build up your strength before starting any kind of exercise program. You need to get stronger so that you are able to perform more difficult exercises like pull ups. If you don’t have the necessary amount of strength, then it will be very hard for you to complete the workout with proper form and technique. A beginner may not even be able to complete the workout if they haven’t trained enough before starting this type of training routine.
Pull-Up Program For Beginners:
You can start the program by doing the following exercises:
1) Push-Ups (3 sets of 10 reps each) – Do these push-ups 3 times a day.
Try to do them with perfect form. After you finish all three sets, rest for 5 minutes and repeat the same movement for another set. You can try to keep your chest completely flat while performing these push-ups.
2) Barbell Rows (4 sets of 12 reps each) – These are one of the most effective exercises for building up your upper body strength.
They work your shoulders, back, arms and legs. Resting between the two sets is recommended.
3) Dumbbell Bent Over Row (5 sets of 15 reps each) – Perform these dumbbell bent over rows 3 times a day.
Keep your elbows close to your sides when performing these rows. Try not to swing your body when doing these rows.
4) Box Jumps (3 sets of 20 reps) – These box jumps help build lower body strength and stability.
Try to land softly on the floor when performing these jumps. If you feel that these jumps are too difficult to do, then you can perform vertical jumps instead. Both are excellent for building lower body strength.
5) Jumping Jacks (5 sets of 50 reps) – These jumping jacks are excellent for your core and upper body strength.
Make sure that you keep your legs completely straight while doing these jacks.
6) Handstand Push-Ups (2 sets of max reps) – This is one of the most difficult exercises in this routine.
Try to do these handstand push-ups in a corner so you can keep your balance.
Do these exercises 3 times a day and you’ll start to see major improvements in your pull-ups.
The 4 Week Pull-Up Training Program:
If you’ve been training for a while and you’re still not strong enough to do one pull up then you should try this 4 week program I made. It’s excellent for building up strength and it should help you master the pull up bar within a month.
Do this program 3 times a week before any other training sessions. Also try to squeeze in at least one day of rest after every session.
Day 1: 3 sets of 8 reps of wide grip pull ups
Day 2: 3 sets of 8 reps of chin ups
Day 3: 3 sets of 8 reps of negative chin ups (jump up then lower yourself for 4 seconds)
Day 4: Rest
Day 5: 3 sets of 6 reps of wide grip pull ups (with extra weight attached to yourself)
Day 6: 3 sets of 6 reps of chin ups (with extra weight attached to yourself)
Day 7: Rest
Day 1: 3 sets of 6 reps of wide grip pull ups
Day 2: 3 sets of 6 reps of chin ups
Day 3: 3 sets of 6 reps of negative chin ups (jump up then lower yourself for 4 seconds)
Day 4: Rest
Day 5: 3 sets of 4 reps of wide grip pull ups (with extra weight attached to yourself)
Day 6: 3 sets of 4 reps of chin ups (with extra weight attached to yourself)
Day 7: Rest
Day 1: 3 sets of 4 reps of wide grip pull ups
Day 2: 3 sets of 4 reps of chin ups
Day 3: 3 sets of 4 reps of negative chin ups (jump up then lower yourself for 4 seconds)
Day 4: Rest
Day 5: 3 sets of 2 reps of wide grip pull ups (with extra weight attached to yourself)
Day 6: 3 sets of 2 reps of chin ups (with extra weight attached to yourself)
Day 7: Rest
Day 1: 3 sets of 2 reps of wide grip pull ups
Day 2: 3 sets of 2 reps of chin ups
Day 3: 3 sets of 2 reps of negative chin ups (jump up then lower yourself for 4 seconds)
Day 4: Rest
That’s it for the program. After the 4 week cycle is over try doing as many pull ups as you can in one day and then try to add 1 extra rep every time you test your max until you reach your goal.
If you can’t do at least 5 pull ups then I’d recommend that after the 4 week cycle, you take a few weeks off from doing any training before trying the whole routine over again. This time though, don’t stop after 4 weeks. Keep going until you can do at least 5 pull ups.
Pull-Up & Chin-Up Resources:
Want More Pull-Up Training Info?
Want to learn more about doing pull ups and chin ups?
If you want to learn more about how to get better at pull ups and chin ups and advanced techniques like the clapping pull up, towel pulling and one arm pull ups, let me give you some advice.
First, you need a good book on the subject. I have a couple of recommendations. “Ultimate Pull-up Solution” by Sgt.Mark Donahue and “Convict Conditioning” by Paul “Coach” Wade.
Both books are good, though I slightly prefer “Convict Conditioning” as it goes into a little more detail and is a little more in-depth. Though, some of the old time strongmen may disagree with me on that since “Ultimate Pull Up Solution” has a few exercises that they use. Either way, get one of those 2 books and you can’t go wrong.
You can click on either of the books below to find out more information about them.
Sources & references used in this article:
The effects of a 2-year physical education program (SPARK) on physical activity and fitness in elementary school students. Sports, Play and Active Recreation for Kids. by JF Sallis, TL McKenzie, JE Alcaraz… – … journal of public …, 1997 – ajph.aphapublications.org
Effects of two different eight-week training programs on military physical performance by EA Harman, DJ Gutekunst, PN Frykman… – The Journal of …, 2008 – journals.lww.com
A controlled trial of a physical fitness program for fifth grade students by B Duncan, WT Boyce, R Itami… – Journal of School …, 1983 – Wiley Online Library
Pull-ups, push-downs, and passing it around by S Leather, A Löh, J Jeuring – … on Implementation and Application of …, 2009 – Springer
The effects of upper body resistance training on prepubescent children by JA Siegel, DN Camaione… – Pediatric Exercise …, 1989 – journals.humankinetics.com
The current often implemented fitness tests in physical education programs: Problems and future directions by XD Keating – Quest, 2003 – Taylor & Francis
Women’s sports and fitness programs at the US Military Academy by JL Anderson – The Physician and sportsmedicine, 1979 – Taylor & Francis
Effects of a resistance training program on adults with mental retardation by JH Rimmer, LE Kelly – Adapted Physical Activity …, 1991 – journals.humankinetics.com