Week 7 of Vagabond Pull Up Program

Week 7 of Training: Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull ups @ 20×1, 2-3 reps x 3 sets, rest 1:30 between sets. B1. Barbell Curls @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets. B2. Plank Holds x 20-30...

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Week 6 of Training

Week 6 of Training: Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets. B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets. B2. Side Bridges...

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Week 3 of Pull-Up Program

Week 3 of Training: Day 1: A. Strict Banded Pull Ups or Regular Pronated Strict Pull Ups Cluster, 1.1.1.1.1 x 4 sets, rest 2 minutes. B1. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets B2. Plank Holds on Elbows or...

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