Home Workout Routines » PR0-20: Pull-up Program http://www.homeworkoutroutines.com Wed, 14 Oct 2009 08:24:52 +0000 http://wordpress.org/?v=2.8.4 en hourly 1 PRO-20: Pull-up Program http://www.homeworkoutroutines.com/pro-20-pull-up-program/ http://www.homeworkoutroutines.com/pro-20-pull-up-program/#comments Wed, 07 Jan 2009 20:00:26 +0000 admin http://www.homeworkoutroutines.com/?p=20 How many times have you been encountered with the old aged question, “how many pull-ups can you do?”  Not a whole lot of people can even do one pull-up.  And if you’re apart of that percentage, then that’s not a problem at all as I have devised a pull-up based workout routine.  The exercise program is 6 weeks long and is designed to gradually improve your upper body strength and endurance.  And not to mention, this workout does not take long at all.  At most, you can complete each workout under 15 minutes.

If you ever dreamed of being able to do 20 pull-ups, now it’s quite possible if you follow this home workout routine.  If you look at the tables, there are 3 column levels based upon your own fitness level.  If you’re able to do 10 pull-ups with ease, you’ll want to follow the “champion level” routine.  If you’re able to do 5 pull-ups, follow the “warrior level” routine.  And if you can’t do none at all, follow the “novice level.”

Directions:  Follow the workout routine 3 times a week with one day of rest in between, followed by 2 days of rest after the third workout.  Keep the rest periods in between each set 1-2 minutes each.

20 Pull-ups Week 1
Level Novice (0) Warrior (1-5) Champion (5-10)
Set 1 1 negative 1 5
Set 2 1 negative 2 6
Set 3 1 negative 3 7
Set 4 1 negative 4 8
Set 5 1 negative 5 9

20 Pull-ups Week 2
Level Novice (0) Warrior (1-5) Champion (5-10)
Set 1 2 negatives 2 6
Set 2 2 negatives 3 7
Set 3 2 negatives 4 8
Set 4 2 negatives 5 9
Set 5 2 negatives 4 8

20 Pull-ups Week 3
Level Novice (1-5) Warrior (5-10) Champion (10-15)
Set 1 1 5 10
Set 2 2 6 10
Set 3 3 7 12
Set 4 4 8 12
Set 5 5 9 12

20 Pull-ups Week 4
Level Novice (1-5) Warrior (5-10) Champion (10-15)
Set 1 3 7 12
Set 2 3 7 12
Set 3 4 8 14
Set 4 4 8 14
Set 5 5 9 15

20 Pull-ups Week 5
Level Novice (5-10) Warrior (10-15) Champion (15-20)
Set 1 5 12 15
Set 2 5 14 15
Set 3 8 14 16
Set 4 8 10 16
Set 5 10 15 17

20 Pull-ups Week 6
Level Novice (5-10) Warrior (10-15) Champion (15-20)
Set 1 5 10 15
Set 2 6 11 16
Set 3 8 12 18
Set 4 9 13 19
Set 5 10 15 20
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