Workout of the Week.

BASED ON A SPECIFIC CLIENTS PULL-UP PROGRESSION PLAN.

Phase 1 (Weeks 1-4): Focus on increasing pull-up volume using different grips, tempo work, and controlled eccentric reps.

Workout Plan

Monday (Pull-Up Focus, Squat, Hinge, Vertical Push)

1. Pull-Ups (Strict) – Volume Progression

   • Weeks 1: 5-6 sets of 3-6 reps (use assisted bands or negatives as needed)

2. Front Squat or Goblet Squat – 4x6-8

3. Romanian Deadlifts (RDLs) – 4x8-10

4. Single-Arm Overhead Press – 4x8 per arm

5. Hollow Body Hold (Pull-Up Position) – 3x20-30 sec