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Shared by Francis
An 8-week pull-up plan with strength, volume, core, mobility, and optional full-body training. The plan emphasizes practicing pull-ups while fresh and tracking repetitions each week.
From ChatGPT
Build steadily toward 10 pull-ups by fall with eight weeks of focused practice, support work, and recovery.
Repeat this five-day sequence throughout the eight-week plan.
Day 1 · Main session
Practice pull-ups while fresh, then complete your strength work.
Day 2 · Rest or light activity
Rest fully or keep movement easy and comfortable.
Day 3 · Main session
Build total pull-up repetitions with controlled assistance as needed.
Day 4 · Support session
Train your trunk, shoulder movement, and pull-up control.
Day 5 · Optional session
Add a full-body strength workout if your recovery feels solid.
Keep the main goal visible while you repeat the schedule.
Follow the weekly rhythm for the full eight-week progression.
Do pull-up practice before fatigue from other exercises sets in.
Track your repetitions every week so your progress stays visible.
Eat enough protein and total calories to support training.
Build toward 10 pull-ups by fall.
Use these exercises to build pulling strength, volume, and grip.
Core exercises
Supporting work
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