Perfect Pullup Assist 21-Day Workout

Pullups are hard, and even the strongest person can struggle reaching set goals in GOOD form. The Perfect Pullup Assist helps maximize your pullup workout by counter-balancing your bodyweight and allowing you to concentrate on your form. Follow the 21-Day workout below to help you increase the number of pullup sets and unassisted pullups and chin-ups you can perform.

Before starting your workout, be sure to pay attention to the checklist below to ensure proper technique to prevent injury:

Pullup Assist Workout Checklist:

·         HEAD: Neutral position – ears in line with the shoulders and spine

·         BACK: Straight, in line with neck and hips

·         CORE: Contract abs – pull navel toward spine

·         LEGS: Position stirrup in center of one foot – keep leg straight and use the other leg for balance

·         PACE: 1 second up and 5 seconds down

·         BREATHING: Exhale on the way up, inhale on the way down

 

Next, use the guide on page 3 of the workout chart to find your 1 Set Max for unassisted pullups. This will be your guide for performing the workout below. Once you’ve completed the workout, re-test your 1 Set Max and repeat.

 

Workout:

·         Day 1:

o   1 Standard Pullup Set

o   1 Assisted Pullup Set

·         Day 2: OFF

·         Day 3:

o   1 Standard Pullup Set

o   1 Assisted Pullup Set

·         Day 4: OFF

·         Day 5:

o   1 Standard Pullup Set

o   1 Assisted Pullup Set

·         Day 6: OFF

·         Day 7:

o   1 Standard Pullup Set

o   1 Assisted Pullup Set

·         Day 8: OFF

·         Day 9:

o   1 Standard Pullup Set

o   2 Assisted Pullup Sets

·         Day 10: OFF

·         Day 11:

o   1 Standard Pullup Set

o   2 Assisted Pullup Sets

·         Day 12: OFF

·         Day 13:

o   2 Standard Pullup Sets

o   2 Assisted Pullup Sets

·         Day 14: OFF

·         Day 15:

o   2 Standard Pullup Sets

o   2 Assisted Pullup Sets

·         Day 16: OFF

·         Day 17:

o   2 Standard Pullup Sets

o   2 Assisted Pullup Sets

·         Day 18: OFF

·         Day 19:

o   2 Standard Pullup Sets

o   2 Assisted Pullup Sets

·         Day 20: OFF

·         Day 21: Re-Test your 1 Set Max

 

For more information on the Perfect Pullup Assist, click here.