Pull-up fitness plan at each stage

Below is a pull-up fitness program in several stages.

A trainer who can't do it

Phase 1: 1-2 weeks. Do 50 pull-ups with a two-handed or reverse grip, with no limit on the number of sets; do 4 sets of 12 barbell rows; train once a week. Use the hand gripper 2000 times for each hand every day.

Phase 2: 3-6 weeks. Use both hands to hold the exercise with a narrow grip to do 50 pull-ups, with no limit on the number of sets; do 4 sets of 12 barbell rows; train once a week. Use the hand gripper 2000 times for each hand every day. Generally, you can start making one in the 4th to 5th week.

Phase 3: 7-8 weeks. Do 50 pull-ups using normal posture, no limit on the number of sets; barbell rowing 4 sets of 12; train once a week. Use the hand gripper 2000 times for each hand every day. Generally, after eight weeks of training, you can acquire the ability to perform three standard postures.

A heavyweight trainer who can't do it

Phase 1: Same as above. + Barbell Deadlift 4 sets of 12.

Phase 2: Same as above. + Barbell Deadlift 4 sets of 12.

Stage 3: Same as above. + Barbell Deadlift 4 sets of 12 reps. Generally, after eight weeks, trainees can acquire 2-4 abilities.

Can only train 5 or fewer people

Phase 1: 1-2 weeks. Do 50 reps using normal posture, with no limit on the number of sets. You can use leverage when you are exhausted. Do 4 sets of 12 dumbbell single-arm rows. Train once a week. Use the hand gripper to do 1000 reps on each hand every day.

Phase 2: 3-6 weeks. Same as above + barbell deadlift 3 sets of 10.

Phase 3: 7-8 weeks. Do 50 reps using normal posture, no limit on the number of sets, and try not to use leverage; do 3 sets of 10 Roman chair push-ups; train once a week. Use the hand gripper to do 1000 reps with both hands every day. Generally, trainees can acquire 7-8 abilities.

Can only do 5 or less heavy weight training

Phase 1: 1-2 weeks. Do 50 reps using normal posture, with no limit on the number of sets, and you can use leverage at the end; 3 sets of 10 with dumbbell one-arm rows; 3 sets of 10 with barbell deadlifts; use a grip strengthener 2,000 times with each hand every day.

Phase 2: 3-6 weeks. Same as the first stage (hand gripper changed to 3000 times per day)

Phase 3: 7-8 weeks. Deadlifts: 3 sets of 10; barbell rows: 3 sets of 10; pull-ups (standard posture) 30 times, no limit on the number of sets; grip strengthener: 2,000 times for each hand every day. Generally, after eight weeks, trainees can acquire 7-8 abilities.

Can only do 6-10 training

Phase 1: 1-2 weeks. Do 50 reps using normal posture, no limit on the number of sets, and do not use leverage; 4 sets of 12 reps of Roman chair push-ups; 4 sets of 12 reps of barbell rows; 4 sets of 12 reps of high pulley pull-downs.

Phase 2: 3-6 weeks. Same as the first stage + hand gripper, 1000 times each for each hand every day.

Phase 3: 7-8 weeks. Same as the first stage + hand gripper, 2000 times each for each hand every day. Generally, trainees can acquire about 12 abilities.

Those who can only do 6-10 heavy weight training

Phase 1: 1-2 weeks. Barbell deadlifts 3 sets of 10; barbell rows 3 sets of 10; one-arm dumbbell rows 3 sets of 10; high pulley pulldowns 3 sets of 10; Roman chair extensions 3 sets of 10.

Phase 2: 3-6 weeks. Do 50 pull-ups, any number of sets, without using leverage. Barbell deadlifts 4 sets of 12; barbell rows 4 sets of 12; high pulley pulldowns 4 sets of 12; grip strengthener 1000 times each hand every day.

Phase 3: 7-8 weeks. Barbell deadlifts: 3 sets of 10 reps; pull-ups: 30 reps, unlimited sets; high pulley pulldowns: 3 sets of 10; barbell rows: 3 sets of 10. Generally, trainees can acquire around 13-15 abilities.

Can complete more than 10 reps (all weights)

Phase 1: 1-2 weeks. 50 pull-ups without grouping, no leverage; 5 sets of 5 barbell deadlifts; 5 sets of 5 barbell rows; 4 sets of 12 double-grip pulldowns; 4 sets of 12 high pulley pulldowns;

Phase 2: 3-6 weeks. 50 pull-ups without groups and without leverage; 5 sets of 5 barbell deadlifts; 4 sets of 12 barbell rows; 4 sets of 12 high pulley pulldowns; 2,000 reps with a grip strengthener every day.

Phase 3: 7-8 weeks. 50 pull-ups without groups and without leverage; 4 sets of 12 barbell rows; 10 sets of 3 barbell front squats; 4 sets of 12 high pulley pulldowns; general trainees can improve their abilities in at least 2 of these.