Pull-ups for Beginners – Weeks 1 & 2

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Pull-ups for Beginners!

 

0 – 5 Pull-ups

 

 

If you have clicked on this link, then you have already completed step one of your training.

 

Step #1.  Realizing you need some help with Pull-ups (check)

 

Sometimes honestly, that’s the hardest part for some people so well done!

 

What will you get from this?  A full 8-week set-up that you customize to fit exactly where you are right now in fitness and a progressive plan strategically built to get you to achieve your very first Pull-up and more!

 

How can I trust you? I’m a US Marine strength trainer who has taught hundreds of military personnel how to achieve their first Pull-up, Muscle-up, etc.  In the Marine Corps in order to pass our physical fitness test you MUST be able to do Pull-ups, so there is no other option but to succeed. I also personally hold the world record for most Pull-ups in 60 seconds so I can safely say, you will triumph.

 

Let’s get started, shall we?

 

** All workouts involved will have a demonstration video that you can view in order to properly conduct each routine. Find the videos under the Videos/Workout Tutorials section of Michaeleckertfit.com **

 

*Oh, one last thing, I have never used nor ever will use elastic bands when teaching pull-ups so if you are a die-hard band user… you won’t be needing them.

 

 

 

 

 

 

Week 1

 

*Traditionally new workout programs start out on a Monday to make it easy to keep track of your schedule but, you can start whichever day you like, just follow the pattern.

 

Monday

 

** All of “week one and week two” are foundation building so we have good ground to work off of **

 

** We don’t want to find out what your max’s are until week #3 so choose weights that you are comfortable completing sets with **

 

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 – 3 sets – 15-20 reps each – rest 45-60sec between sets

 

Rest 60-120sec

 

Bent over Rows – 3 sets – 12-15 reps – rest 45-60sec between sets

 

Rest 120-180sec

 

One-arm Dumbbell Row – 3 sets each arm – 12-15 reps – rest 60sec after both arms

 

Rest 120-180sec

 

90-degree Isometric Dumbbell Hold – 5 sets both arms same time – 30-45sec hold – rest 60-120sec between sets

 

Rest 120-180sec

 

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 – 5-20 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 – 15-20 reps – rest 45-60sec between sets

 

Rest 60-120sec

 

Front Plank – 2 sets – 30-60sec hold – rest 60sec between sets

 

Rest 120-180sec

 

Mountain Climbers – 2 sets – 45-60sec – rest 60sec between sets

 

Rest 60-120sec

 

Push-ups – 2 sets – 5-20 reps – rest 45-60sec between sets

 

Rest 60-120sec

 

Crunches – 2 sets – 45-60sec – rest 60sec between sets

 

Rest 60-120sec

 

6 Inches – 1 set – 30-60sec hold

 

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 – 3 sets – 15-20 reps – 60-120sec rest between sets

 

Rest 60-120sec

 

Kettle Bell Swings – 3 sets – 15-20 reps – 60-120sec rest between sets

 

Rest 120-180sec

 

Bicep Curl / Walk Super-set – 3 sets

 

15-20 bicep curls each arm (no rest) Dumbbell Walk – 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 2

 

*These two weeks will be relatively similar since they are the building phase and the same muscle groups need to be worked each week for a good foundation 

 

Monday

 

** We don’t want to find out what your max’s are until week #3 so choose weights that you are comfortable completing sets with **

 

 

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 – 3 sets – 15-20 reps each arm – rest 45-60sec between sets

 

Rest 60-120sec

 

Bent-over Rows – 3 sets – 15-20 reps – rest 45-60sec between sets

 

Rest 120-180sec

 

One-arm Dumbbell Row – 3 sets each arm – 12-15 reps – rest 60sec after both arms

 

Rest 120-180sec

 

90-degree Isometric Dumbbell Hold – 5 sets both arms same time – 30-45sec hold – rest 60-120sec between sets

 

Bicep curls – 2 sets – 12-15 reps – rest 45-60sec between sets

 

Rest 120-180sec

 

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 – 15-20 reps – rest 45-60sec between sets

 

Rest 60-120sec

 

Front Plank – 2 sets – 30-60sec hold – rest 60sec between sets

 

Rest 120-180sec

 

Mountain Climbers – 2 sets – 45-60sec – rest 60sec between sets

 

Rest 60-120sec

 

Push-ups – 2 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 – 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 each arm (no rest) Dumbbell Walk – 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

 

 

** These first two weeks are for general purpose training so your body can handle the next 6 weeks of workouts. Each week will be harder than the previous and if you are feeling as though you can safely add more to your training days do it! Remember this training is catered to those who can’t do a single pull-up or to those who can do a few but still need assistance getting started.

 

Stay tuned for weeks 3 & 4 because that’s when the real progress will begin!

 

** It is a very common thing for your body to get weaker before getting stronger. That is why we are providing a sufficient amount of rest during each phase of training. Don’t get discouraged!

 

 

Please give me any feedback or questions you have on anything!

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.

5 COMMENTS

  1. Thanks for sharing this. I’m integrating it into my workouts as of today. I can only do partial rom widegrip overhand pull ups. Hope your workouts will help me get stronger. Can’t wait!

  2. I’ve always wanted to do a pull up. Now to figure out what all the warm ups and training names are… 😀 Baby steps.

Comments are closed.