Pull-ups for Beginners Weeks 3 & 4

2
513

Pull-ups for Beginners Weeks 3 & 4

 

Ok awesome! Now you have 50% of the program “Pull-ups for beginners!!”

 

Weeks 3 & 4 of the 8 week program!!

 

Stick with it and you’ll be able to reach your goal with a strong foundation that will carry you into a realm of fitness you never thought possible!

 

Keep up the good work!

 

Week 3

 

*This week is very important! We are going to do a little bit of math to make sure your body is doing the amount of work it needs to do in order to progress properly

 

Monday

 

** Finding you max’s. What we do is, find out what your 1 rep max is and we make your body work at a percentage of that through the week. Every 2 weeks we will calculate your new max.

 

** How to find your max safely is very important. Make sure you are warmed up and if necessary have someone around to spot you. Proper form is paramount because we don’t want you slinging around weight your body cannot truly handle.

 

** Finding your max. Gradually increase the weight using good form and technique with each lift. Once you are unable to complete your heaviest lift you’re done, we are taking the weight of the last fully completed rep.

 

** Calculations – We will be working with percentages of what your max lift is.

 

            Ex. If your max is a 25lbs dumbbell curl and we are working at 60% that means.

 

                        25 x .6 (60%) = 15 so 15lbs is what you will be using

 

** If you calculate to a decimal point then round DOWN to the nearest usable weight.

 

            This means even if you have to use 15lbs for your (60%) and (75%) that’s ok

 

** All percentages are calculated from your 1 rep max of that particular workout

 

 

Warm up:

 

** Pick one between Run/Row/Jump **

 

10min light Jog-Run / 1000m Rowing Machine / 10min Jump Rope

 

5min light static stretching (don’t hold longer than 10-15sec on each muscle)

 

3 sets of light bicep curls (warm-up weight) rest 30-45sec between sets

 

3 sets of light lateral curls (warm-up weight) rest 30-45sec between sets

 

 

Workout:

 

Bicep curls (@50%) – 2 sets – 15-20 reps each arm – rest 45-60sec between sets

 

Rest 60-120sec

 

Bicep curls (@60%) – 2 sets – 12-15 reps each arm – rest 45-60sec between sets

 

Rest 60-120sec

 

Bicep curls (@75%) – 1 sets – 8-10 reps each arm – rest 45-60sec between sets

 

Rest 60-120sec

 

Bent over Rows (@60%) – 2 sets – 15-20 reps – rest 45-60sec between sets

 

Rest 60-120sec

 

Bent over Rows (@75%) – 2 sets – 10-12 reps – rest 45-60sec between sets

 

Rest 60-120sec

 

One-arm Dumbbell Row (@75%) – 3 sets each arm – 12-15 reps – rest 60sec after both arms

 

Rest 120-180sec

 

90-degree Isometric Dumbbell Hold (@80% Curl Max) – 4 sets both arms same time – 15-30sec hold – rest 60-120sec between sets

 

Bicep curls – 2 sets (@50%) – 12-15 reps – rest 45-60sec between sets

 

Rest 60-120sec

 

Dead-hang Pull-up Bar – Hold until failure – repeat 2 times – aim for 60 seconds

 

Rest 60-120sec

 

Cool-down Stretch (Same as warm-up but hold positions for 45-60sec)

 

 

Tuesday

 

** Off **

 

Wednesday

 

Warm up:

 

** Pick one between Run/Row/Jump **

 

10min light Jog-Run / 1000m Rowing Machine / 10min Jump Rope

 

5min light static stretching (don’t hold longer than 10-15sec on each muscle)

 

3 sets of Air-Squats x20 rest 30-45sec between sets

 

2 sets of standing trunk twists x15 rest 30-45sec between sets

 

 

Workout:

 

Push-ups – 3 sets – 7-20 reps (there is a large gap due to different skill levels) – rest 45-60sec between sets ** Try to aim for the same number each set **

 

Rest 60-120sec

 

Seated Trunk-Twists – 3 sets – 20 reps – rest 45-60sec between sets

 

Rest 60-120sec

 

Front Plank – 2 sets – 60sec hold – rest 60sec between sets

 

Rest 120-180sec

 

Mountain Climbers – 3 sets – 45-60sec – rest 60sec between sets

 

Rest 60-120sec

 

Push-ups – 3 sets – 5-20 reps – rest 45-60sec between sets

 

Rest 60-120sec

 

Crunches – 3 sets – 45-60sec – rest 60sec between sets

 

Rest 60-120sec

 

6 Inches – 2 sets – 30-60sec hold – 60-120sec rest between sets

 

Rest 30-60sec

 

Pushups – Until failure

 

Cool-down Stretch (Same as warm-up but hold positions for 45-60sec)

 

 

Thursday

 

** Off **

 

Friday

 

 

Warm up:

 

** Pick one between Run/Row/Jump **

 

10min light Jog-Run / 1000m Rowing Machine / 10min Jump Rope

 

5min light static stretching (don’t hold longer than 10-15sec on each muscle)

 

3 sets of light bicep curls (warm-up weight) rest 30-45sec between sets

 

3 sets of light lateral curls (warm-up weight) rest 30-45sec between sets

 

Workout:

 

Dumbbell Shrugs (80% Dumbbell Hold Max) – 3 sets – 15-20 reps – 60-120sec rest between sets

 

Rest 60-120sec

 

Kettle Bell Swings – 3 sets – 20-25 reps – 60-120sec rest between sets

 

Rest 120-180sec

 

Bicep Curl / Walk Super-set – 3 sets

 

15-20 bicep curls (@75%) each arm (no rest) Dumbbell Walk (@80%) – 50-100ft – 120-180sec rest between each set

 

Rest 120-180sec

 

Dead-hang Pull-up Bar – Hold until failure – repeat 2 times – aim for 60 seconds

 

Cool-down Stretch (Same as warm-up but hold positions for 45-60sec)

 

 

Saturday

 

** Off **

 

Sunday

 

Full-body stretch – Hold all positions for at least 45-60 seconds

 

 

 

 

Week 4

 

 

 

 

Monday

 

 

Warm up:

 

** Pick one between Run/Row/Jump **

 

10min light Jog-Run / 1000m Rowing Machine / 10min Jump Rope

 

5min light static stretching (don’t hold longer than 10-15sec on each muscle)

 

3 sets of light bicep curls (warm-up weight) rest 30-45sec between sets

 

3 sets of light lateral curls (warm-up weight) rest 30-45sec between sets

 

 

Workout:

 

Bicep curls (@60%) – 2 sets – 15-20 reps each arm – rest 45-60sec between sets

 

Rest 60-120sec

 

Bicep curls (@70%) – 2 sets – 12-15 reps each arm – rest 45-60sec between sets

 

Rest 60-120sec

 

Bicep curls (@80%) – 1 sets – 8-10 reps each arm – rest 45-60sec between sets

 

Rest 60-120sec

 

Bent over Rows (@70%) – 2 sets – 15-20 reps – rest 45-60sec between sets

 

Rest 60-120sec

 

Bent over Rows (@75%) – 2 sets – 10-12 reps – rest 45-60sec between sets

 

Rest 60-120sec

 

One-arm Dumbbell Row (@85%) – 3 sets each arm – 12-15 reps – rest 60sec after both arms

 

Rest 120-180sec

 

90-degree Isometric Dumbbell Hold (@80% Curl Max) – 4 sets both arms same time – 15-30sec hold – rest 60-120sec between sets

 

Bicep curls – 2 sets (@60%) – 12-15 reps – rest 45-60sec between sets

 

Rest 60-120sec

 

Dead-hang Pull-up Bar – Hold until failure – repeat 2 times – aim for 60 seconds

 

Rest 60-120sec

 

Cool-down Stretch (Same as warm-up but hold positions for 45-60sec)

 

 

Tuesday

 

** Off **

 

Wednesday

 

Warm up:

 

** Pick one between Run/Row/Jump **

 

10min light Jog-Run / 1000m Rowing Machine / 10min Jump Rope

 

5min light static stretching (don’t hold longer than 10-15sec on each muscle)

 

3 sets of Air-Squats x20 rest 30-45sec between sets

 

2 sets of standing trunk twists x15 rest 30-45sec between sets

 

 

Workout:

 

Push-ups – 3 sets – 7-20 reps (there is a large gap due to different skill levels) – rest 45-60sec between sets ** Try to aim for the same number each set **

 

Rest 60-120sec

 

Seated Trunk-Twists – 3 sets – 20 reps – rest 45-60sec between sets

 

Rest 60-120sec

 

Front Plank – 2 sets – 60sec hold – rest 60sec between sets

 

Rest 120-180sec

 

Mountain Climbers – 3 sets – 45-60sec – rest 60sec between sets

 

Rest 60-120sec

 

Push-ups – 3 sets – 5-20 reps – rest 45-60sec between sets

 

Rest 60-120sec

 

Crunches – 3 sets – 45-60sec – rest 60sec between sets

 

Rest 60-120sec

 

6 Inches – 2 sets – 30-60sec hold – 60-120sec rest between sets

 

Rest 30-60sec

 

Pushups – Until failure

 

Cool-down Stretch (Same as warm-up but hold positions for 45-60sec)

 

 

Thursday

 

** Off **

 

Friday

 

 

Warm up:

 

** Pick one between Run/Row/Jump **

 

10min light Jog-Run / 1000m Rowing Machine / 10min Jump Rope

 

5min light static stretching (don’t hold longer than 10-15sec on each muscle)

 

3 sets of light bicep curls (warm-up weight) rest 30-45sec between sets

 

3 sets of light lateral curls (warm-up weight) rest 30-45sec between sets

 

Workout:

 

Dumbbell Shrugs (80% Dumbbell Hold Max) – 3 sets – 15-20 reps – 60-120sec rest between sets

 

Rest 60-120sec

 

Kettle Bell Swings – 3 sets – 20-25 reps – 60-120sec rest between sets

 

Rest 120-180sec

 

Bicep Curl / Walk Super-set – 3 sets

 

15-20 bicep curls (@75%) each arm (no rest) Dumbbell Walk (@80%) – 50-100ft – 120-180sec rest between each set

 

Rest 120-180sec

 

Dead-hang Pull-up Bar – Hold until failure – repeat 2 times – aim for 60 seconds

 

Cool-down Stretch (Same as warm-up but hold positions for 45-60sec)

 

 

Saturday

 

** Off **

 

Sunday

 

Full-body stretch – Hold all positions for at least 45-60 seconds

 

Stay tuned for weeks 5 & 6 and let me know if you have any questions!!

 

 

 

 

 

 

Author: michaeleckertfit

Michael Eckert is the founder of Michael Eckert Fit, a former United States Marine and Certified Personal Trainer dedicated to teaching new ways to getting you stronger and becoming healthier.

SHARE
Previous articleThe “Muscle-up” Tips
Next articlePull-up Tips #1
Michael Eckert is the founder of Michael Eckert Fit, a former United States Marine and Certified Personal Trainer dedicated to teaching new ways to getting you stronger and becoming healthier.

2 COMMENTS

  1. Is this something that can be done alongside other workout routines (ex- leg day/chest day, obviously you’ve got back covered). I also teach group exercise classes during the week and so I find that I’m already pre-fatigued going into these workouts, is there something I should keep in mind when working on these?

Comments are closed.