Pull-Up Progression Program
Pull-Up Progression Program is a 3-day home & bodyweight training approach focused on pull-up strength. Use it as a starting point for organizing and tracking consistent training.
What is the Pull-Up Progression Program?
Pull-Up Progression Program is a 3-day home & bodyweight training approach focused on pull-up strength. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Dead Hang
- Scapular Pull-Up
- Assisted Pull-Up
- Inverted Row
- Hammer Curl
Use assistance that permits smooth full-range repetitions.
- Band-Assisted Pull-Up
- Eccentric Pull-Up
- Inverted Row
- Lat Pulldown
- Dead Hang
Keep eccentric repetitions controlled rather than dropping quickly.
- Assisted Pull-Up
- Scapular Pull-Up
- Inverted Row
- Lat Pulldown
- Hanging Knee Raise
Stop before grip or technique deteriorates significantly.
How to use it
- Full-body or split training
- Strength or conditioning work
- Progress gradually
- Adjust around recovery
Who it is for
People seeking a structured home & bodyweight routine with a clear weekly schedule.
Goal
Pull-up strength
Progression
Gradually reduce assistance, increase quality repetitions, and build controlled eccentric strength. Avoid testing a maximal pull-up every session.
Accuracy note
Gym Log original pull-up progression template; individual progression speed varies.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Pull-Up Progression Program
How many days per week is the Pull-Up Progression Program?
This Gym Log listing is organized as a 3-day-per-week program.
Who is the Pull-Up Progression Program for?
People seeking a structured home & bodyweight routine with a clear weekly schedule.
Can I track the Pull-Up Progression Program in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.