Hey NOMADR’s! Achieving your first pull up is one of the biggest fitness goals we see our members set out to accomplish. Not only is doing pull ups a cool party trick, it’s also essential one of the most fundamental pulling exercises used to build a strong back, arms, and core. If you’re looking to master your first pull up, you’re in luck, as pull ups are one of our favorite exercises, and we’ve helped countless NOMADR’s achieve their first one using the 3 Day per Week Plan laid out below. *Remember, follow the plan consistently and ask any questions you might have, and you’ll be doing pull ups in no time!*
3 Day Per Week Pull Up Plan
Be Sure to Complete the NOMAD Warm Up Before Starting the Day’s Pull Up Routine. Be sure to do arm circle, plan t-rotations, and our supine T’s, Y’s, and I’s
Day 1:
- 3x 5 Reps Negative Pull Ups – Jump in to Pull Up and Release Slowly From Top; Substitute with Slow Release TRX Rows if Needed
- 3x 5 Reps Banded Pull Ups – Choose the Least Number of Bands Necessary to Get Full Range of Motion Pull Up
- 3x 5 Reps Scapular Pull Ups – Hang From the Bar and Pull Shoulder Blades Down and Back
Day 2:
- 3x :30 Plank On Center-Side-Side – A Pull Up Utilizes the Core More than You Might Expect, So Adding in Some Timed Planks Will Be Helpful
- 3x Max Time Pull Up Hold – Have Chin Completely Above the Bar; Have Your Feet On the Wall or a Bench If Needed
- 3x Max DB Carry with 50lb DBs – Work Your Way Up to the 50lb Dummbbells Over Multiple Weeks if Necessary
Day 3:
- 3x 5 Reps Negative Pull Ups – Jump in to Pull Up and Release Slowly From Top; Substitute with Slow Release TRX Rows if Needed
- 3x 5 Reps Banded Pull Ups – Choose the Least Number of Bands Necessary to Get Full Range of Motion Pull Up
- 3x 5 Reps Scapular Pull Ups – Hang From the Bar and Pull Shoulder Blades Down and Back
As the weeks go by, you will want to start attempting to pull back up from the bottom on your Negative Pull Ups, and reduce the number of bands used on the Banded Pull Ups. And that’s it! It seems simple, but most of our goals actually are, as long as we stay CONSISTENT. If you have any questions about the plan, or stop progressing for any reason, reach out and ask for help.
NOMAD Be Happy! 🙂