First Pull Up Program
Week 1, Day 1 - 1.1
Workout Date: ________________ Total Workout Time: ________________
*This program builds on reps/sets & will become more demnading each week.
You can do this program scaled to box OR regular strict pullups to build more volume (or a combo of both).
Warmup with 20 Standing Lat Pulldowns
Then:
First complete all sets of toe-assist pullups.
5 sets of 1 rep - rest as necessary to complete all reps
Then complete 2 sets of:
10 Hanging Active Shrugs
-rest 20 seconds-
Instructions for Block :
Standing Hollow Pull-downs:
Toe-Assist Pull-Up (video explanation):
This is 5 sets with 1 rep in each set.
We will be buidling on the sets/reps each day & week.
*rest as needed to be succesful at each set
Hanging Active Shrugs For Pull-Up Strength :
Week 1, Day 2 - 1.2
Workout Date: ________________ Total Workout Time: ________________
Warmup with 20 reps of Standing Banded I-Ys [IY=1 rep]
Rest as needed to be successful at all sets/reps
Complete all toe-assist pull-ups first...
2-1-1-1-1
-- always rest as needed to be successful at all sets unbroken---
THEN complete:
5 sets x 3 second Negative Eccentric Pull Ups
[you can use a box to get to the top or jump to the top].
Instructions for Block :
Standing Banded Hollow I Y :
Toe Assist Pull-Ups:
There are a few versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Negative (Eccentric) Pull-Ups:
Week 1, Day 3 - 1.3
Workout Date: ________________ Total Workout Time: ________________
Warmup with 2min of Hollow Banded Pulldowns
[quality over quantity].
Rest as needed to be successful at all sets/reps
Complete all toe-assist pull-ups first...
2-2-1-1-1
-- always rest as needed to be successful at all sets unbroken---
Hanging Active Shrugs:
4 sets x 30 seconds of work
(rest 20sec between sets)
To make more difficult you can either jump up to chin over bar then slowly lower with 30 sec at bottom of hang, doing the shrugs. You can also put small weight
between thighs or wear weighted vest.
or just do as prescribed by starting from hang.
Instructions for Block :
Standing Hollow Pull-downs:
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Hanging Active Shrugs For Pull-Up Strength :
Week 1, Day 4 - 1.4
Workout Date: ________________ Total Workout Time: ________________
Warmup with 2min of Banded I-Ys
[quality over quantity]
rest as needed to be successful at all sets/reps
Complete all toe-assist pull-ups first...
2-2-2-1-1
-- always rest as needed to be successful at all sets unbroken---
THEN:
complete 4sets x 1 negative pull-up (lower on a 4 count)
--rest 4-5 seconds between each single negative rep--
Instructions for Block :
Standing Banded Hollow I Y :
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Negative (Eccentric) Pull-Ups:
Week 1, Day 5 - 1.5
Workout Date: ________________ Total Workout Time: ________________
Warmup with 20 Banded Face Pulls
Today we will alternate between our pullups & our shrugs.
2-2-2-2-1
--between each pull up you will be doing a set of 10 active shrugs
*rest approx 15-20sec between sets [more or less is fine as long as you can complete prescribed exercises]
Hanging Active Shrugs:
5 sets x 10 reps
(rest 20sec between sets)
Instructions for warmup:
Band Face Pulls:
Instructions for alternate::
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Hanging Active Shrugs For Pull-Up Strength :
Week 1, Day 6 - 1.6
Workout Date: ________________ Total Workout Time: ________________
Warmup with Banded Lat Rows, 30 seconds per side
(you do not need weight attached)
Then complete Toe Assist Pull Ups
2-2-2-2-2
-- always rest as needed to be successful at all sets unbroken---
Then:
Acummulate 30sec of a chin up hold.
**if you need to scale, use a toe assist to hold at the top of chin up.
Instructions for Block :
Banded Lat Rows :
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Chin Over Bar Hold:
Week 2, Day 1 - mobility day
Workout Date: ________________ Total Workout Time: ________________
Exercise Sets Reps Weight Distance Time Rest Notes
Bench Thoracic Spine Extension Mobilization 1 00:02:00 --:-- min
Active Static Hang 3 00:00:30 30 sec
Staff Member Notes:
Week 2, Day 2 - 2.1
Workout Date: ________________ Total Workout Time: ________________
Warmup with 30 Standing Hollow Pulldowns
Alternate between Toe-Assist Pull Ups & Negative Lowers
For the Toe Assist do:
3-2-2-2-2
For Negative Lowers try to lower on a 3-count for each rep
Jump or use box to get to top of pull-up so you can do 2 in a row.
--rest between sets to be succesful at all sets --
Instructions for warmup:
Standing Hollow Pull-downs:
Instructions for Alternate::
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Negative (Eccentric) Pull-Ups:
*rest as needed to be succesful at all sets
Week 2, Day 3 - 2.2
Workout Date: ________________ Total Workout Time: ________________
Warmup:
Alternate 3 sets x 8 reps of
-Pushups (you can choose to use band or without)
-hollow banded pulldowns
THEN:
Complete Toe Assist Pull Ups
3-3-2-2-2
-- always rest as needed to be successful at all sets unbroken---
Instructions for Alternate::
Banded Pushups:
Hollow Hold Lat Pull Downs :
Instructions for Strength:
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Week 2, Day 4 - 2.3
Workout Date: ________________ Total Workout Time: ________________
Warmup with 20 Banded Face Pulls (each side)
Warmup with 20 Banded Face Pulls (each side)
Complete Toe Assist Pull Ups
3-3-3-2-2
-rest as needed to complete each set unbroken-
THEN:
Accumulate 45 seconds of chin over bar hold
Instructions for Block :
Band Face Pulls:
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Chin Over Bar Hold:
Week 2, Day 5 - 2.4
Workout Date: ________________ Total Workout Time: ________________
Warmup with 1min of Banded Pushups [if too hard do without band].
Then alternate between Toe Assist Pull Ups &
3-3-3-3-2
Hollow Body Pulldowns
30 sec - 25 sec - 20 sec - 15sec - 10 sec
--rest as needed to complete all sets unbroken --
So round one you do 3 Toe Assist Pull Ups & 30 sec of Hollow Body Pull Downs
For Hollow Body Pulldowns:
*Make sure your lower back is pressing thru ground entire time! Stay in a TIGHT tuck if you are having issues. You should NOT feel any pain in your back when
performing this.
Instructions for warmup:
Banded Pushups:
Instructions for Alternate::
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Hollow Hold Lat Pull Downs :
Accrue time. If you have to do 3 sets of :10 then that works, too!
Week 2, Day 6 - 2.5
Workout Date: ________________ Total Workout Time: ________________
Warmup with 20 Banded Lat Rows [per side].
Complete Toe Assist Pull Ups
3-3-3-3-3
-rest as needed to do all sets unbroken-
Hanging active shrugs
3 sets - decreasing reps each set
set 1: 30 reps
set 2: 20 reps
set 3: 30 reps
-rest 20sec between sets-
Instructions for Block :
Banded Lat Rows :
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Hanging Active Shrugs For Pull-Up Strength :
Week 3, Day 1 - Stretch
Workout Date: ________________ Total Workout Time: ________________
Exercise Sets Reps Weight Distance Time Rest Notes
Shoulder Flexion Eccentrics 3 10,8,6 30 sec
Active Static Hang 3 00:00:45 30 sec
Staff Member Notes:
Shoulder Flexion Eccentrics :
Lower slowly into the stretch (3 second lower)
Pause in the bottom (1 second)
Raise at a normal speed
Week 3, Day 2 - 3.1
Workout Date: ________________ Total Workout Time: ________________
Alternate 2 rounds of:
15 CTB Banded Pull Downs &
45 sec Scap Circles
[these are tricky at first but do your best to move scaps in a circular motion by pulling up, around & in with scaps].
-rest if needed between sets-
THEN complete your Toe Assist Pull Ups
4-3-3-3-3
--rest as needed to be successful at all sets unbroken--
Instructions for Alternate::
CTB banded pull downs:
Scap Hanging Circles:
3 sets of active shrugs for 20seconds.
rest 20sec between sets.
Instructions for Pullup Strength:
Toe Assist Pull-Ups:
Week 3, Day 3 - 3.2
Workout Date: ________________ Total Workout Time: ________________
2 sets x 20sec hollow hold
[rest 20 sec between rounds]
*make sure you watch video for FORM!
Complete Toe-Assist Pull Ups & Alternate between sets with Negative Pull Ups
4-4-3-3-3
Negative Pull UPs [lower time decreses each set]
set 1: 1 rep, 5 second lower
set 2: 2 reps, 4 second lower
set 3: 1 rep, 3 second lower
set 4: 2 reps, 2 second lower
set 5: 1 rep, 1 second lower
--rest enough to be successful at all sets/reps
Instructions for Block :
Hollow Hold:
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Negative (Eccentric) Pull-Ups:
*rest as needed to be succesful at all sets
Week 3, Day 4 - 3.3
Workout Date: ________________ Total Workout Time: ________________
Alternate 2 sets of:
25 CTB Pull Downs &
30 seconds of Scap Circles
-rest 20 seconds between sets-
Then:
Complete Toe Assist Pull Ups
4-4-4-3-3
Instructions for Alternate::
CTB banded pull downs:
Scap Hanging Circles:
accumulate 25 reps total.
Instructions for Pullup Strength:
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Week 3, Day 5 - 3.4
Workout Date: ________________ Total Workout Time: ________________
Accumulate 60 sec of a Hollow Hold.
[make sure lower back is pressing thru ground and shoulders are off the ground].
Complete Toe Assist Pull Ups
4-4-4-4-3
-rest as needed to go unbroken each set -
Then:
Complete 3 sets of 3 Negative SLOW lowers
[lower as slow as you can BUT complete 3 in a row each set]
Instructions for Block :
Hollow Hold:
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Negative (Eccentric) Pull-Ups:
*rest as needed to be succesful at all sets
Week 3, Day 6 - 3.5
Workout Date: ________________ Total Workout Time: ________________
Alternate between
-30 seconds of max effort CTB Seated Pull Downs [for quality NOT speed]
-30 seconds of Hanging Active Shrugs for Pull Ups
---rest 30 sec after before starting round 2---
THEN:
Complete Toe Assisted Pull Ups
4-4-4-4-4
-each set should be unbroken, so rest appropriately]
Instructions for Alternate:
CTB banded pull downs:
Hanging Active Shrugs For Pull-Up Strength :
Instructions for Strength:
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Week 4, Day 1 - Mobility Day
Workout Date: ________________ Total Workout Time: ________________
Exercise Sets Reps Weight Distance Time Rest Notes
Overhead & Thoracic Mobility 3 20,15,10 15 sec
Active Static Hang 1 00:02:00 --:-- min
Staff Member Notes:
Active Static Hang:
accumulate 2 min with as little rest as possible!
Week 4, Day 2 - 4.1
Workout Date: ________________ Total Workout Time: ________________
Warmup with 45 banded bicep curls
Alternate between:
Toes Assist Pullups &
5-4-4-4-4
Kip Shape Drill
5-4-3-2-1
--rest 30 sec between sets--
**watch video & shaping of kip drill.
[this is to build lats - you should feel it in core and LATS & also start introducing the arch/hollow that is used for kipping pullups, once strict is mastered].
Instructions for Warmup:
Banded Bicep Curls:
Instructions for Alternate::
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
kip shape drill:
rest 30 seconds between each max effort set
Week 4, Day 3 - 4.2
Workout Date: ________________ Total Workout Time: ________________
Complete Toe Assist Pull Ups
5-5-4-4-4
-rest as needed to complete each set unbroken-
then:
10 reps of Kip Shape Drill
*the point of this is building LATS to help with the pull.
If you don't have a box available see the alternative exercise posted
-focus on STRAIGHT ARMS and HOLLOW BODY to engage lats.
Then complete these Negative Pull Ups:
4 reps with a 3 seconds lower
-- rest 60 seconds --
3 reps with a 3 seconds lower
Instructions for Block :
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
kip shape drill:
Negative (Eccentric) Pull-Ups:
rest 1 min between each set of 5reps
total total sets with 5 reps in each set
Week 4, Day 4 - 4.3
Workout Date: ________________ Total Workout Time: ________________
Warmup with 90sec Banded Bicep Curls
Then complete 5 sets of Toe Assist Pull Ups
5-5-5-4-4
And then complete 3 sets Hollow Body Pull Downs
set 1: 20 seconds
set 2: 15 seconds
set 3: 10 seconds
-approx 30sec rest between sets-
Instructions for Block :
Banded Bicep Curls:
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Hollow Hold Lat Pull Downs :
Week 4, Day 5 - 4.4
Workout Date: ________________ Total Workout Time: ________________
Complete Toe Assist Pull Ups
5-5-5-5-4
Then:
Kip Shape Drill
2 sets x 6 reps
- rest 30 seconds between sets-
*the point of this is building LATS to help with the pull.
-focus on STRAIGHT ARMS and HOLLOW BODY to engage lats.
then:
10 singles of the Negative Pull Ups with a 3 sec lower
*Jump to the top or use a box to get to the top of Pull Up
Instructions for Block :
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
kip shape drill:
Negative (Eccentric) Pull-Ups:
no rest between reps
Week 4, Day 6 - 4.5
Workout Date: ________________ Total Workout Time: ________________
Complete Toe Assist Pull Ups
5-5-5-5-5
-rest enough so each set is unbroken -
Then complete Hollow Hold Lat Pull Downs
4 sets x 8 reps
-rest 30 seconds between sets-
Instructions for Block :
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Hollow Hold Lat Pull Downs :
Strict Pullups:
Week 5, Day 1 - Mobility
Workout Date: ________________ Total Workout Time: ________________
Instructions for Active Stretch:
6 min EMOM
minute 1: Wall Foam Rolls
minute 2: Shoulder I-Y Band Drill
minute 3: Prone PVC Lifts
minute 4: Wall Foam Rolls
minute 5: Shoulder I-Y Band Drill
minute 6: Prone PVC Lifts
**work for about 45 seconds so you have time to rotate to next drill
Wall Foam Rolls:
Shoulder I-Y Band Drill :
Use a thin band.
Make sure wrists stay tight (don’t bend at wrist) as you pull band overhead & then out to make a “Y” - Keep body static as shoulders become dynamic.
Prone PVC Lifts:
Use 2.5lb or 5lb plates.
Keep arms just outside shoulders & try to keep a tight body - lift only arms (keep chest- thighs & toes on ground)
Week 5, Day 2 - 5.1
Workout Date: ________________ Total Workout Time: ________________
Warmup with Banded Lat Rows 15 per side
(you do not need weight attached)
Then Toe Assist Pull Ups
3 sets of MAX EFFORT Toe Assist
-rest 30 seconds between each set-
Then:
Acummulate 30sec of a chin up hold.
**if you need to scale, use a toe assist to hold at the top of chin up.
Instructions for Block :
Banded Lat Rows :
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Chin Over Bar Hold:
Week 5, Day 3 - 5.2
Workout Date: ________________ Total Workout Time: ________________
Warmup with 20 Banded Lat Rows [per side].
Complete 25 Toe-Assist Pull Ups for TIME
[we are working on building some muscle endurance now]
-rest as needed to start next section--
Hanging Active Shrugs
set 1: 30 Shrugs
set 2: 20 Shrugs
set 3: 10 Shrugs
-rest 20sec between sets-
Instructions for Block :
Banded Lat Rows :
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Hanging Active Shrugs For Pull-Up Strength :
Week 5, Day 4 - 5.3
Workout Date: ________________ Total Workout Time: ________________
Alternate between
-30 sec of max effort CTB Seated Pull Downs [for quality NOT speed]
-30 seconds of Hanging Active Shrugs
---rest 30 sec after before starting round 2---
THEN:
30 seconds of work/30 seconds of rest for 4 rounds
Max effort Toe Assist Pull Ups
Instructions for Alternate:
CTB banded pull downs:
Hanging Active Shrugs For Pull-Up Strength :
Instructions for Strength:
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Week 5, Day 5 - 5.4
Workout Date: ________________ Total Workout Time: ________________
90 seconds of I-Ys
60 seconds of Active Hang on Rig
-rest 60 seconds -
Then complete 30 Toe Assist Pull Ups for TIME
Instructions for Strength:
Hollow I-Y-T:
Active Hangs :
Toe Assist Pull-Ups:
Shown are 3 versions:
toe assist entire way
toes assist then lift feet on way down
one leg assist
*choose the option that challenges you
- Remember to activate shoulders by pulling down on bar & return to an active shoudler as well.
Week 5, Day 6 - 5.5
Workout Date: ________________ Total Workout Time: ________________
20 Hollow Hold Lat Pull Downs
30 Active Shrugs
THEN GIVE IT A GOOOOO!!
DID YOU GIVE YOUR STRICT PULLUP A TRY?
If you achieved your goal make sure you DM or Email us a video! We LOVE to share.
Make sure to watch the conclusion video for more info
Please share your success with us on our Instagram by #PPPrograms or DM us your video @performanceplusprogram
Instructions for Block :
Hollow Hold Lat Pull Downs :
Strict Pullups:
Hanging Active Shrugs For Pull-Up Strength :
Instructions for Cycle End:
First Pull-up Conclusion:
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