Workout Routine

Pull-up Builder

by craftylifts

From Zero to 10 pull-up workout. Start with level 1 on your back day

Workouts

Level 1

Inverted Row

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

Inverted Row

4 sets

Negative Pull-up

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

Negative Pull-up

4 sets

Long Lever Rocking Plank

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

Long Lever Rocking Plank

3 sets

Scapular Pull-ups

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

Scapular Pull-ups

3 sets

Level 2

Pull-up

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

Pull-up

5 sets

Banded pull-up

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

Banded pull-up

3 sets

Inverted Row

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

Inverted Row

3 sets

Long Lever Rocking Plank

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

Long Lever Rocking Plank

3 sets

Scapular Pull-ups

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

Scapular Pull-ups

3 sets

Level 3

Pull-up

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

Pull-up

4 sets

Banded pull-up

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

Banded pull-up

3 sets

Inverted Row

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

Inverted Row

3 sets

Long Lever Rocking Plank

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

Long Lever Rocking Plank

3 sets

Scapular Pull-ups

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

Scapular Pull-ups

3 sets