Pull-Up Progression 1.4

When to Level Up

Level Up when you can perform 3 sets of 3 reps of Body Rows at 30 Degrees.

Order	Focus	Movement	Sets	Reps or Hold Length	Rest	Tempo
A1	Specific Warm Up	Dumbbell farmers Hold as heavy as possible	2	30 Seconds	as needed
B1	Strength	Body Row @ 45-70 Degrees	5	5 to 8	as needed	3x11
C1	Hypertrophy Accessory	Should Width Lat Pull Down	3	8 to 12 Reps	120 Seconds	3x11
D1	Hypertrophy Accessory	Dumbbell Row	2	8 to 12 Reps	120 Seconds	3x11

Order	Focus	Movement	Sets	Reps or Hold Length	Rest	Tempo
A1	Specific Warm Up	Dumbbell farmers Hold as heavy as possible	2	30 Seconds	as needed
B1	Testing	Body Row @ 45 Degrees	3	3 to 8	as needed	3x11
C1	Strength	Body Row @ 45-70 Degrees	3	5 to 8 Reps	120 Seconds	3x11
D1	Hypertrophy Accessory	Should Width Lat Pull Down	3	8 to 12 Reps	120 Seconds	3x11
E1	Hypertrophy Accessory	Dumbbell Row	2	8 to 12 Reps	120 Seconds	3x11

The microcycle has two training sessions in a week.
The exercise prescription is to complete these two workouts in sequence on separate days. Workout 1 and then Workout 2.
Workout 1 is a high-volume day. It is suggested that you wait 2-3 days before engaging in Workout 2.
Workout 2 is a moderate volume day. Workout 2 is also your test day. Use this day to see if it is time to level up. If you are able to complete the goal for this microcycle, then mark the level as complete and move to the next.