MTRW: 8 Weeks To Full ROM Pull-ups – Can You Handle It

Hi guys,

If you have not read my previous post, I just did TACFIT Level 1 field instructor certification ( I passed…yeah) and the next big one is RKC Kettlebell Certification in May. So I need to do those pullups or chin-ups (5 total) and the kettlebell snatch test for the exam (100 reps, 5 min, 16kg for my weight category).

That said here is the chin-up progression to help me build my upper body strength. I am starting with chin-ups so I can do full-range from the beginning to end. And for the test I can do either.

To progressively build my strength the program will include at least three sets of each of two chin-up variations per week as well as a min of three sets of two rowing movements per week. An important key to success is using a variety of exercises of the same type of movement.

Week 1

Day 1| Chin-up 4 x 1 | Dumbbell Row 3 x 8

Day 2| Parallel Grip Pull-up  4 x 1 | High Inverted Row 3 x 8

Week 2

Day 1| Pull-up – 1 x 2 , 3 x 1| One-arm, one-leg cable rows 3 x 8 (each arm)

Day 2| Alternate Grip Chin-up 1 x 2 , 3 x 1 | Upper-back Dumbbell Row 3×5

Week 3

Day 1| Chin-up 2 x 2, 2 x 1 | Bent Over Row Row 3 x 8

Day 2| Parallel Grip Pull-up  2 x 2, 2 x 1 | Reverse Grip Smith Machine Bent Over Row 3 x 8

Week 4

Day 1| Chin-up 3 x 2, 1 x 1 | Reverse Grip Incline Bench Dumbbell Row 3 x 8

Day 2| Parallel Grip Pull-up 3 x 2, 1 x 1 | Incline Bench Cable Row 3 x 8

Week 5

Day 1| Chin-up 4 x 2 | Dumbbell Row 3 x 8

Day 2| Parallel Grip Pull-up 4 x 2| Upper-back Dumbbell Row 3×5

Week 6

Day 1| Chin-up 1 x 3, 3 x 2 | One-arm, one-leg cable rows 3 x 8 (each arm)

Day 2| Parallel Grip Pull-up 1 x 3, 3 x | Upper-back Dumbbell Row 3×5

Week 7

Day 1| Chin-up 2 x 3, 2 x 2 | Bent Over Row Row 3 x 8

Day 2| Parallel Grip Pull-up 2 x 3, 2 x 2| Reverse Grip Smith Machine Bent Over Row 3 x 8

Week 8

Day 1| Chin-up 3 x 3, 1 x 2 | Reverse Grip Incline Bench Dumbbell Row 3 x 8

Day 2| Parallel Grip Pull-up 3 x 3, 1 x 2| Incline Bench Cable Row 3 x 8

Svetlana

Esse Libere Fitness – Free To Be Fit