STRICT PULL UP BUILDER

This 10 week strength focused cycle is designed to meet you where you’re at and help you build the foundation, control, and power needed for pulling progress.

Strict pull ups don’t come easy, but with structure, consistency, and the right progressions, they do come.

You’ll train 3x per week with progressive strength work, mobility and awareness drills, and targeted accessories to keep your shoulders strong and safe. Whether you're working toward your first rep or trying to increase your max set, this program is built to move the needle.

What You’ll Work On

✅ Developing strong foundational pulling positions
✅ Improving shoulder strength, stability, and control
✅ Building time under tension in weaker ranges
✅ Layering in mobility, activation, and awareness drills
✅ Building your first strict pull up or adding to your max set

What to Expect

✅ 10 week progressive cycle
✅ 3 sessions per week
✅ Average session length - 20minutes
✅ Progressive overload built into each week
✅ Movement demo videos and written descriptions

Recommended Prerequisites

✔️ 60s Deadhang
✔️ Basic upper body pulling strength (e.g. ring rows, active hang)

Equipment Needed

- Pull up bar
- Bands (for mobility and assistance)
- Box or bench
- Range of dumbbells or kettlebells
- Barbell + Weight plates
- Low Rings

*Note – One- off payment – no ongoing fees