Pull-up Ten
You have one pull-up. Eight weeks, three days a week, to ten in a row — volume, strength and the rows that hold the top.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A bar to hang from and a backpack you can put weight in. A pulldown stack is the alternative for the bar days.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Volume
- Pull-up or Lat Pulldown 8 × 2–5, to the week’s total
- Scapular Pull-up 3 × 8
- Push-up 3 × 12
Small sets, long rests, the week’s total in as many sets as it takes. Stop every set with a rep left. Chin-up grip is fine on any set.
Day 2 Strength
- Weighted Pull-up or Pull-up 4 × 3
- Chin-up 3 × 5 sec negative
- Hanging Leg Raise 3 × 10
Weight in a backpack. Three clean reps; if the third is a fight, the pack is too heavy. Negatives: jump to the top, five seconds down.
Day 3 Rows
- Inverted Row 4 × 10
- Dead Hang 3 × 30 sec
- Face Pull or Band Pull-Apart 3 × 15
Rows with the body straight, chest to the bar. The hang is a grip session — shoulders down, breathe.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.