Build Elite-Level Pull Strength - Even If You’re Just Starting Out
A beginner friendly program designed to rapidly increase your pull strength. The essential foundation for mastering muscle-ups, front levers, and one arm pull-ups.
Copy this same system I used in my first 6 months of training to build incredible pull strength.
Is this program right for you?
- You are a beginner who can already do 10 pull-ups
- You want to prepare for advanced calisthenics skills like the muscle-up, front lever, or one-arm pull-up
- You want a clear, proven roadmap to the next level of strength
Goal
Increase pull strength as quickly as possible through the use of weighted pull programming.
The System
Using set x rep notation. 3x3 = 3 sets, 3 reps
- Start with 3x3 of 10kg.
- Each workout aim to increase volume by sets/reps. Prefer to increase sets up until 5.
- Once you hit 5x5 move up by 10kg and reduce volume.
- Allow for full recovery between sets, 3-4 minute rest.
- Train 2-3 times a week.
Example usage
- Progression 1: 3x3 of 10kg
- Progression 2: 4x3 of 10kg
- Progression 3: 5x3 of 10kg
- Progression 4: 3x4 of 10kg
- Progression 5: 4x4 of 10kg
- Progression 6: 5x4 of 10kg
- Progression 7: 3x5 of 10kg
- Progression 8: 4x5 of 10kg
- Progression 9: 5x5 of 10kg
- Progression 10: 3x3 of 20kg
- Progression 11: 4x3 of 20kg
- ...