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Pull-Up Master: Pull Day

Build serious pulling strength and endurance with a full arsenal of pull-up variations. You'll go from activation drills all the way to advanced grips — leaving your back and biceps thoroughly worked and your pull-up game leveled up.

loadedfrenchfry

Created by

loadedfrenchfry

Workout Breakdown

🔥 warm-up

1

Dead Hang

3 sets × 20s, 20s, 20s

2

Scapular Shrug

3 sets × 8 reps, 8 reps, 8 reps

3

Shoulder Circle

2 sets × 10 reps, 10 reps

4

Cat-Cow

2 sets × 10 reps, 10 reps

💪 Main workout

Pullup Progression

Progressive exercise

Pullup Progression

Progressive exercise

3

Pull-Up (Wide-Grip Behind The Neck)

4 sets × 5 reps, 5 reps, 5 reps, 5 reps

Pullup Progression

Progressive exercise

Pullup Progression

Progressive exercise

3 circuits

Pullup Progression

Progressive exercise

2

Dead Hang

1 set × 20s

Pullup Progression

Progressive exercise

🧘 cool down

1

Dead Hang

2 sets × 30s, 30s

2

Child's Pose

2 sets × 30s, 30s

3

Chest Doorway Stretch

2 sets × 30s, 30s

4

Lat Stretch

2 sets × 30s, 30s

5

Bicep Wall Stretch - Body Only

2 sets × 30s, 30s

Pull-Up Master: Pull Day - Bodyweight Fitness | Bodyweight Fitness