05/21/2026
Most of the grown-folk I work with only have time to train twice, maybe three times per week. While that is plenty to get in good shape it gets a little messy when you try to focus on building a certain bodypart or lift. There is only so much you can cram into 120 minutes a week. A few of my clients have been focusing on improving their pullups and the program I put together has done well. So far a few have improved their best for weighted pullups, a few have increased their rep-records and one hit her first ever rep without band assistance. Here is the program
Day 1) A) Pull-up variation: This could be weighted, unassisted or assisted. 3 sets. I use a range of 3-8 reps for band assisted, and 1-5 unassisted/weight added. When you can do 2 sets of 8 with a band it’s time to either graduate to a lighter band or just get rid of the band. The same progression goes for moving on from bodyweight only to weighted sets. B) Pull-Down variation. 3 sets 6-10 reps. Start with a weight you can handle for 6-8 reps, when you can do 2 sets of 10 reps it is time to add weight. This progression is simple and effective. C) Row variation. Bonus points if you have access to Fat Gripz to help build grip strength. 3 sets 6 to 10 reps. D) Bicep Curl variation. 3 sets 6 to 10 reps.I used to avoid bicep training with clients due to lack of time but they help with pull-ups.
Day 2) A) High Rep Pull-up variation. 3 sets, use a band if necessary, keep track of your reps and try to beat them each week. Usually try to keep them in the 8-12 range. B) Inverted Row Variation. 3 sets 5 to 10 reps. C) Pulldown variation. 3 sets 8 to 12 reps. D) Bicep Curl Variation. 3 sets 8 to 12 reps.
Try it out for a couple months, track the weights and reps, push yourself to do a little more.
