PULL-UP BODYBUILDING PROGRAM
Types of Pull-Up Exercises
1. Dead Hangs
- Description
- Primary Muscles
- Secondary Muscles
2. Australian Pull-Ups (Inverted Rows)
- Description
- Primary Muscles
- Secondary Muscles
3. Negative Pull-Ups
- Description
- Primary Muscles
- Secondary Muscles
4. Isometric Pull-Ups
- Description
- Primary Muscles
- Secondary Muscles
5. Assisted Pull-Ups (with Resistance Bands)
- Description
- Primary Muscles
- Secondary Muscles
6. Traditional Pull-Ups
- Description
- Primary Muscles
- Secondary Muscles
4-Week Pull-Up Bodybuilding Program
Program Structure
- Workout Frequency
- Duration
- Rest Days
Week 1: Building Strength & Control
Goal
Workout Plan:
1. Dead Hangs
2. Assisted Pull-Ups (Resistance Bands)
3. Negative Pull-Ups
4. Australian Pull-Ups
5. Plank Hold
Week 2: Progressing to Pull-Ups
Goal
Workout Plan:
1. Dead Hangs
2. Assisted Pull-Ups (Lighter Band)
3. Negative Pull-Ups
4. Isometric Holds (Chin Over Bar)
5. Australian Pull-Ups
6. Core Work: Bicycle Crunches
Week 3: Transitioning to Unassisted Pull-Ups
Goal
Workout Plan:
1. Dead Hangs
2. Assisted Pull-Ups (Minimal Assistance)
3. Unassisted Pull-Ups
4. Negative Pull-Ups
5. Isometric Holds (Chin Over Bar)
6. Core Work: Hanging Leg Raises
Week 4: Mastering Pull-Ups
Goal
Workout Plan:
1. Dead Hangs
2. Unassisted Pull-Ups
3. Assisted Pull-Ups (Optional for Extra Volume)
4. Negative Pull-Ups
5. Isometric Holds (Chin Over Bar)
6. Core Work: Russian Twists
Pro Tips for Success
- Focus on Form
- Use Core Engagement
- Gradual Progression
- Grip Strength
Common Mistakes to Avoid:
- Relying Too Much on Momentum
- Skipping Warm-Ups
- Not Engaging Core