12 Week Pull Up Strength

WEEK 1-4

MONDAY, WEDNESDAY, FRIDAY

• Ring Rows
• Straight Arm Banded Lat Pull Downs
• Dead Bug

TUESDAY, THURSDAY

• Scapular Pull Ups
• Seated Band Lat Pull Downs
• Active Bar Hang

WEEK 5-8

MONDAY, WEDNESDAY, FRIDAY

• Assisted Pull Up
• 1/2 Kneeling Cable Lat Pull Down
• Hollow Hold

TUESDAY, THURSDAY

• Weighted Scapular Pull Ups
• Gorilla Row
• Active Bar Hang

WEEK 1-4

MONDAY, WEDNESDAY, FRIDAY

• Barbell Inverted Row
• Straight Arm Cable Lat Pull Down
• Banded Deadbug

TUESDAY, THURSDAY

• Seated Pull Ups
• Seated Single Arm Lat Pull Down
• Weighted Active Bar Hang

WEEK 5-8

MONDAY, TUESDAY, WEDNESDAY

• Assisted Pull Up
• Seated Straight Arm Cable Lat Pull Down
• Hollow Rocks

TUESDAY, THURSDAY

• Assisted Pull Up
• Pendlay Row
• Ab Wheel Rollout

Week 9-10

MONDAY, TUESDAY, WEDNESDAY

• Pull Up
• Chin over Bary Hold
• Ring Body Saw

TUESDAY, THURSDAY

• Assisted Pull Up
• Single Arm DB Bench Row
• Eccentric Supinated Grip Pull Up