Pull-ups have long been a thorn in the side of many of my athletes, and I’ve had more conversations than I can count with people telling me they’ll never be able to do a pull-up without assistance. A lot goes into being able to execute a bodyweight pull-up, and unfortunately for those with taller builds and longer arms, it’s going to be more difficult for you than those who may not have height on their side. This program has days that target pull-ups specifically and the coordination that comes with moving your bodyweight while also having days that focus more on isolating the muscle groups that contribute to executing a pull-up.
        Regardless of your starting point, doing a pull-up without any assistance is a major feat that everyone should strive to accomplish in their training. People only dislike them because they struggle with them. Let’s fix that over the course of the next three months.
 
What equipment you will need
Pull-up bar (duh)
Resistance bands or assisted pull-up machine
Lat pull-down machine
An adjustable bench
Dumbbells
A barbell and plates
 
Amount of time you will need for each workout
20-30 minutes
 
Longevity of workout program
There are three 4-week blocks in this program. Each block has five days of training, and I would highly recommend only using this for your upper body “pull” work. Consistency will help improve mechanical efficiency, and the overall volume is carefully planned and progressed.
 
Level of difficulty
Beginner. This program is for anyone and everyone! Whether you are looking to do your first bodyweight pull-up, or you can already knock out several in a row without breaking a sweat, this program will help improve the number of pull-ups you can do.
 
Recommended use of program (in-season, off-season, etc.)
For current competitive athletes, this is not a program I would ever give one of my teams, but I would still advocate for the benefits of it if you choose to add this into your off-season training.
For those who work out to lead a healthy lifestyle, this is a great add-on to whichever current program you are doing. As stated earlier, I might forgo any extra upper body “pull” work as there is already plenty of work in that regard in this program.
 
Liability Disclaimer
Each workout in this program is completely voluntary. These workouts are not meant to provide or replace any kind of medical treatment or advice that has been given by a physician, physical therapist, etc. Each workout and the exercises it contains are to be done at the user’s own risk. If a previous or current injury hinders the user from performing an exercise safely and without pain, consult a qualified coach or medical professional to make the proper adjustments. If at any point in time during a workout the user becomes dizzy, light-headed, etc., the workout should be stopped immediately. Wadley Strength is not liable for the use of the programs or any injuries that occur during its use. Consult a physician before beginning this program.
 
No refunds or exchanges. One-time transaction. After purchase, the user is responsible for printing and/or storing the PDF they receive in the email for future use. By purchasing this program, the user agrees to the statements above.
 
Upon purchasing this program, users will be emailed a downloadable PDF file from wadleystrength@gmail.com. If the email does not arrive in the user's inbox, users are encouraged to check the spam folder. 
 
Each program will have hyperlinks to YouTube demonstration videos, and the user is encouraged to click on the box of each exercise in order to view the hyperlinked video. 
 
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