Perfect Pullup Workout: Week 1

Traditional pullups can be difficult, especially when trying to maintain proper form. The Perfect Pullup brings the bar to you, thank to our unique Swing Arm, allowing you to practice your form and build up your strength. With this three week workout, you can increase your max reps and get better at pullups as you go. For complete workout information, as well as pictures for different types of pullups involved in the workout, refer to this chart.

Instructions:

1.       Determine your 1 Set Max and create a personalized workout

2.       Review the Checklist below before each workout for proper form and breathing

3.       Follow the schedule and Get Ripped!

Customize Your Workout:

Create a customized workout using our 21-Day guide. Start with a simple test – using your Perfect Pullup, perform as many Regular Pullups as you can (using good form) without stopping. This is called a 1 Set Max. Use the Routine grid below to find the number closest to your 1 Set Max. This will give you the number of reps to follow for each type of Pullup Set: Regular, Australian, and Standing Row. Once you’ve established your 1 Set Max, get started on the routine. Be sure to rest in between each set of reps. Good luck!

 

Routine – 2 Minute Drills

Max	Regular Pushup	Australian	Standing Row
0	0	1,  1, 1	2, 2, 2
1	1, 1, 1	2, 2, 2	4, 4, 4
3	3, 2, 1	3, 3, 3	5, 5, 5
5	5, 3, 2	8, 5, 2	10, 6, 4
10	10, 6, 4	15, 10, 8	20, 12, 8
15	15, 10, 5	20, 15, 10	25, 20, 15
20	20, 12, 8	25, 20, 15	35, 25, 20
25+	50 in 3 sets	75	100*

*If 2 minutes is not sufficient to complete the specified reps, increase rest time as needed.

Checklist:

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

·         Back:     Straight, in line with neck and hips

·         Abs:       Contract abs – pull navel towards spine

·         Legs:

o   Full Pullup: Legs bent as necessary

o   Australian/Standing: Straight legs, feet hip-width apart

·         Pace:     1 count – 1 count

·         Breathing:     We all know it’s important, here’s how to do it right: get into a rhythm of exhaling on the way up, inhaling on the way down

 

 

Week 1 Workout:

·         Day 1:

o   Test Your Max Set

o   1 Australian Set

o   1 Standing Row Set

·         Day 2: OFF

·         Day 3:

o   1 Regular Pullup Set

o   1 Australian Set

o   1 Standing Row Set

·         Day 4: OFF

·         Day 5:

o   1 Regular Pullup Set

o   1 Australian Set

o   1 Standing Row Set

·         Day 6: OFF

·         Day 7:

o   1 Regular Pullup Set

o   1 Australian Set

o   1 Standing Row Set

For more information on the Perfect Pullup, click here.