6 Week GTG Program to Increase Pull-ups Fast

By | October 18, 2017

grease the groove pull ups

Over the past few years, many people have asked me for a sample Grease the Groove training program for increasing pull-ups. I usually provide instructions for setting up your own custom program rather than just listing some arbitrary numbers, but I thought it may be helpful to provide a visual example of what a grease the groove program for pull-ups would look like on paper.

So, take a look at the following program I setup for a gentleman named Scott. He couldn’t do any pull-ups when he started this. But he could do negative pull-ups, which is what we had him start off with.

If you look closely, you’ll notice the following program involves increases in the training volume, frequency, exercise selection, and the sophistication (aka “complexity”) of the exercises – over a period of six weeks. In other words, we’re gradually increasing the total amount of work he’s doing via more training volume (i.e. more total reps) and frequency (i.e. more sets and training days). And we’re also increasing the number of exercises he’s practicing and the difficulty of those exercises, all with the goal of building the skill-specific conditioning to work up to full, unassisted pull-ups.

If you take all of those factors into account when creating your own pull-ups workout program, you’ll be off to a great start.

Custom Program for Scott – The Pull-up Solution: Phase 1 (Grease The Groove Training)

Week 1

Week 1, Day 1 – 5×6 negative rep pull-ups (30 total reps)
Week 1, Day 2 – 5×7 negative rep pull-ups (35 total reps)
Week 1, Day 3 – rest & recovery
Week 1, Day 4 – 5×8 negative rep pull-ups (40 total reps)
Week 1, Day 5 – 6×7 negative rep pull-ups (42 total reps)
Week 1, Day 6 – rest and recovery
Week 1, Day 7 – rest & recovery

Week 2

Week 2, Day 1 – 7×7 negative rep pull-ups (49 total reps)
Week 2, Day 2 – 10×5 negative rep pull-ups (50 total reps)
Week 2, Day 3 – rest & recovery
Week 2, Day 4 – 8×7 pull-ups (56 total reps)
Week 2, Day 5 – 7×9 pull-ups (63 total reps)
Week 2, Day 6 – rest and recovery
Week 2, Day 7 – rest & recovery

Week 3

Week 3, Day 1 – 8×8 negative rep pull-ups (64 total reps)
Week 3, Day 2 – 8×9 negative rep pull-ups (72 total reps)
Week 3, Day 3 – 9×9 negative rep pull-ups (81 total reps)
Week 3, Day 4 – 10×9 negative rep pull-ups (90 total reps)
Week 3, Day 5 – 12×8 negative rep pull-ups (96 total reps)
Week 3, Day 6 – rest and recovery
Week 3, Day 7 – rest and recovery

Week 4

Week 4, Day 1 – 5×10 negative rep pull-ups (50 total reps) and 3×3 scap pull-ups (9 total reps)
Week 4, Day 2 – 5×11 negative rep pull-ups (55 total reps) and 4×3 scap pull-ups (12 total reps)
Week 4, Day 3 – rest and recovery
Week 4, Day 4 – 6×10 negative rep pull-ups (60 total reps) and 5×3 scap pull-ups (15 total reps)
Week 4, Day 5 – 6×11 negative rep pull-ups (66 total reps) and 4×4 scap pull-ups (16 total reps)
Week 4, Day 6 – rest and recovery
Week 4, Day 7 – rest and recovery

Week 5

Week 5, Day 1 – 6×12 negative rep pull-ups (72 total reps) and 4×5 scap pull-ups (20 total reps)
Week 5, Day 2 – 6×12 negative rep pull-ups (72 total reps) and 5×5 scap pull-ups (25 total reps)
Week 5, Day 3 – 6×12 negative rep pull-ups (72 total reps) and 5×6 scap pull-ups (30 total reps)
Week 5, Day 4 – 8×10 negative rep pull-ups (80 total reps) and 6×6 scap pull-ups (36 total reps)
Week 5, Day 5 – 8×10 negative rep pull-ups (80 total reps) and 6×7 scap pull-ups (42 total reps)
Week 5, Day 6 – rest and recovery
Week 5, Day 7 – rest and recovery

Week 6

Week 6, Day 1 – 5×3 assisted pull-ups (15 total reps)
Week 6, Day 2 – 5×4 assisted pull-ups (20 total reps)
Week 6, Day 3 – 5×5 assisted pull-ups (25 total reps)
Week 6, Day 4 – 6×5 assisted pull-ups (30 total reps)
Week 6, Day 5 – 6×6 assisted pull-ups (36 total reps)
Week 6, Day 6 – rest and recovery
Week 6, Day 7 – rest and recovery

If you’d like to learn how to setup your own personalized pull-ups workout program that is customized to your unique needs, goals, and circumstances – and will take you right to your edge, and no further – to maximize your results and minimize the risk of injury, then check out my program, The Pull-up Solution: The Complete Pull-up and Chin-up Training System.

Click Here to Learn More About The Pull-up Solution

the pullup solution


About The Author

John SiffermanJohn Sifferman is a health-first fitness coach who has been teaching, coaching, and training people in various capacities since 2006. John is the author of The Pull-up Solution, the complete pull-up and chin-up training system that helps people rapidly increase their pull-up numbers in three months or less.

You can get a free copy of John’s 3-month pull-up training program and download more of his premium pull-up training resource as part of his free 5-day Pull-up Training Crash Course.

You can also learn more about John’s professional background and experience on the About Page.

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