Pull Up Progression Plan

user profile pictureBy Lyfta AI

This workout plan is designed for a 25-year-old female weighing 85kg who struggles to do a single pull up. The goal of this plan is to gradually increase strength and build muscle to achieve the ability to do a pull up. This plan is perfect for those who have been consistently going to the gym for 2-3 times a week for the past 6 months with minimal progress.

exercise
assisted pull-up

3 sets x 8 reps

exercise
pulldown

3 sets x 10 reps

exercise
dumbbell shrug

3 sets x 10 reps

exercise
resistance band rear delt row

3 sets x 8 reps

exercise
wide grip pull-up

3 sets x 3 reps

exercise
lever row

3 sets x 8 reps

exercise
smith bent over row

3 sets x 8 reps

exercise
cable high row

3 sets x 8 reps

exercise
band assisted pull-up

3 sets x 3 reps

exercise
pull-up

3 sets x 3 reps

exercise
close-grip front lat pulldown

3 sets x 10 reps

exercise
cable y-raise

3 sets x 10 reps

exercise
resistance band pull apart

3 sets x 10 reps

exercise
biceps curl

3 sets x 10 reps

exercise
triceps pushdown

3 sets x 10 reps

exercise
hammer curl

3 sets x 10 reps

exercise
triceps dip

3 sets x 10 reps

exercise
walking on incline treadmill

1 sets x 0 reps

exercise
elliptical machine walk

1 sets x 0 reps

exercise
rowing

1 sets x 0 reps