Some of you have been asking for a way to increase pull-up strength to get the first pull-up or just to improve the numbers. The Russian Pull-Up program is one of the best in our opinion for this purpose and the volume in it is not that bad, that it would interfere with the classes you are doing.

First step is to find yourself weight or band that allows you do 5 reps quite easily, but 6th should feel a little heavy already. For example if you can get 6 – 7 pull-ups with bodyweight, then use that resistance throughout the program.

Here is the scheme to follow afterwards:

Pull ups are done with pull up grip and strict, no kipping.

Week 1
Day 1 – 5 4 3 2 1
Day 2 – 5 4 3 2 2
Day 3 – 5 4 3 3 2

Week 2
Day 4 – 5 4 4 3 2
Day 5 – 5 5 4 3 2
Day 6 – 6 5 4 3 2

Week 3
Day 7 – 6 5 4 3 3
Day 8 – 6 5 4 4 3
Day 9 – 6 5 5 4 3

Week 4
Day 10 – 6 5 5 4 3
Day 11 – 6 6 5 4 3
Day 12 – 7 6 5 4 3

Week 5

Day 13 – As many pull-ups as possible with the resistance you chose at the start. This is a test to finish the 4 week program.

If 3 days a week feels too much, you can drop it down to 2 days a week also. When you complete this program, please send a message to any coach and we will guide you onward with the program

Would be great if you let us know, if you are keen on starting this program. Please do not hesitate to ask any questions regarding this.