Workout Routine

Jump higher and pull harder or something

by Shrimpbread

Program I wrote for myself with the primary goal on increasing 1 rep max pull-up as well As working on my lower body explosiveness.

Meant as full body A/B split to be preformed 2-3 times a week. Along side other casual sports and ideally a once a week sprint interval workout.

Eccentric pull ups should be weighted slightly heavier then 1 rep max for weighted pullups.

Workouts

A

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec

pullup

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

lateral raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

curl

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
100 sec
2
@RPE6
5
100 sec
3
@RPE6
5
100 sec

squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

leg curl

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Chest Press

4 sets

B

Box jumps

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Box jumps

3 sets

Weighted pullups eccentrics

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

Weighted pullups eccentrics

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

seated shoulder press

3 sets

Wood chopper

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Wood chopper

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

deadlift

3 sets

Rotator cuff fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Rotator cuff fly

3 sets