4 Week Bar Breaker Pull Up Program
4 Week Bar Breaker Pull Up Program
4 Week Bar Breaker Pull Up Program
PULL UPS
4 WEEK PROGRAM
DAY 1 - THE TEST
WEEK 2 - STABILIZE
EXERCISE DEMONSTRATIONS
DUMBBELLS
PULL UP BAR
BENCH
WEIGHT
PLATES
KETTLEBELL
BARBELL
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DAY 1
THE TEST
THE TEST WILL SET A BASELINE SO
WE CAN PROPERLY MEASURE YOUR
CURRENT LEVEL OF STRENGTH!
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WEEK 1
GRIP STRENGTH
GRIP STRENGTH IS THE NUMBER ONE MOST LIMITING
FACTOR WHEN IT COMES TO PULL UPS! THIS WHOLE
WEEK IS DEDICATED TO GRIP STRENGTH.
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WEEK 2
STABILIZE
TRAINING PROPER STABILIZATION WILL HELP PREVENT
INJURY AND DEVELOP THE STABILIZER MUSCLES THAT
WILL ASSIST YOU WHEN DOING MORE REPS!
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WEEK 3
BAR WORK
FINALLY WE GET TO DO SOME WORK ON THE BAR!
THE KEY TO REMEMBER IS WE WANT PULL UPS TO
FEEL EASIER, THAT’S HOW YOU WILL BREAK YOUR
PLATEAU AND DO MORE REPS!
MONDAY / WEDNESDAY / FRIDAY
PERFORM THE FOLLOWING EXERCISES FOR 3 DAYS
OUT OF THE WEEK. REST AS NEEDED BETWEEN
EXERCISES. (RECOMMENDED 60-90SECONDS)
EXERCISE 4 - NEGATIVES
PERFORM 3 ROUNDS OF 5-12 REPS
WITH A 5-7 SEC LOWER
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WEEK 4
POWER
IN THIS FINAL WEEK YOU WILL COMBINE EXERCISES
TOGETHER WHICH WILL MAKE THE WORK MUCH
HARDER BUT AFTER A FEW DAYS OF REST YOU WILL
COME BACK MUCH STRONGER!
MONDAY / WEDNESDAY / FRIDAY
PERFORM THE FOLLOWING EXERCISES IN CIRCUITS
FOR 3 DAYS OUT OF THE WEEK. REST AS NEEDED
BETWEEN EXERCISES. (RECOMMENDED 60-90SECONDS)
CIRCUIT 1
REPEAT CIRCUIT 3 TIMES BEFORE MOVING TO CIRCUIT 2
EXERCISE 1 - BICEP CURLS
X12 EACH ARM
EXERCISE 2 - 75% MAX PULL UPS
CIRCUIT 2
REPEAT CIRCUIT 3 TIMES
EXERCISE 1 - OVERHEAD TRICEP EXTENSION
X15 REPS
EXERCISE 2 - 75% MAX NEGATIVES
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FINISH LINE
CONGRATULATIONS ON FINISHING
THE 4 WEEK PROGRAM!
REMEMBER THAT PROGRESS TAKES
TIME AND EVERYONE
MOVES AT DIFFERENT SPEEDS.
IT’S A PROCESS
THIS PROGRAM IS DESIGNED TO BE REPEATABLE AND
SCALABLE SO YOU CAN CONTINUE TO USE IT AND
PROGRESS AS YOU GET STRONGER!
YOU’RE AWESOME!
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EXERCISE VIDEOS
HERE IS A LIST OF ALL THE EXERCISES
USED IN THIS PROGRAM!
1. PULL UP
2. LOCK OFF
3. DEAD HANG
4. FARMERS CARRY
5. FOREARM CURL
6. FOREARM EXTENSOR CURL
7. WRIST TWIST
8. LEDGE HANG
9. HIGH, MED, LOW ISO HOLD
10. STANDING TRUNK TWIST
11. HIGH POS. HIP HINGE
12. LAYBACK PULL OVER
13. 90 DEGREE SWITCH CURLS
14. SCAPULA PULLUPS
15. KNEE TUCKS
16. HIGH POSITION HOLD
17. NEGATIVE
18. PULL THROUGH
19. BICEP CURL
20. BENT OVER SINGLE ARM PULL
21. OVERHEAD TRICEP EXTENSION
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