© Bodyweight Beast Fit
GUIDE FOR
HIGH PULL-UPS
@LOUROGABRIEL
@BODYWEIGHTBEASTFIT
www.bodyweightbeast.fit
© Bodyweight Beast Fit
GAME-PLAN:
Step 1: Get Strong (achieve Archer Pullups)
Step 2: Train High Pull-Ups (first technique, then high pull-up workout)
STEP 1:
ACHIEVE ARCHER PULL-UPS
Progressions
1. Pull-ups
2. Wide Pull-ups
3. Typewriter Pull-ups
4. Archer Pull-ups
5. Optional: L-Sit Archer Pull-ups
*avoid adding other
Programming (how to progress inside progressions)
“back/biceps” or
Train your current progression 2x per week.
“pull” exercises
Use this “strength method” and “reps & sets” levels to progress faster:
Level 1: 4-3-2-1-1
Level 2: 5-4-3-2-1
LEVEL 1
LEVEL 2
LEVEL 3
LEVEL 4
Level 3: 6-5-4-3-2
Level 4: 3-3-3 (deload)
Rest 2-3 min between sets (ideally 3min).
When you get to Level 4, move up to the next progression.
Repeat this until you get to Archer Pull-ups.
Notes:
If you fail to complete a Level (aka do all sets and reps for that Level),
simply repeat that next in your next workout.
If you feel the jump from Typewriter to Archer is too hard, start with
Negative Archer Pull-ups.
[progressions are in the following pages]
@LOUROGABRIEL
@BODYWEIGHTBEASTFIT
www.bodyweightbeast.fit
© Bodyweight Beast Fit
PROGRESSIONS FOR
ARCHER PULLUPS
1) PULL-UPS
REPS & SETS LEVELS:
Key Technique Points:
Level 1: 4-3-2-1-1
1. Hands shoulder width apart.
2. Full range-of-motion.
3. Overhand grip.
4. Hollow body position.
Level 2: 5-4-3-2-1
Level 3: 6-5-4-3-2
Level 4: 3-3-3 (deload)
@LOUROGABRIEL
@BODYWEIGHTBEASTFIT
www.bodyweightbeast.fit
© Bodyweight Beast Fit
PROGRESSIONS FOR
ARCHER PULLUPS
2) WIDE PULL-UPS
REPS & SETS LEVELS:
Key Technique Points:
Level 1: 4-3-2-1-1
1. Hands wider than shoulder width.
2. Full range-of-motion.
3. Overhand grip (as much as you can)
4. Hollow body position.
Level 2: 5-4-3-2-1
Level 3: 6-5-4-3-2
Level 4: 3-3-3 (deload)
@LOUROGABRIEL
@BODYWEIGHTBEASTFIT
www.bodyweightbeast.fit
© Bodyweight Beast Fit
PROGRESSIONS FOR
ARCHER PULLUPS
3) TYPEWRITER PULLUP
REPS & SETS LEVELS:
Key Technique Points:
Level 1: 4-2-2-1-1
1. Hands wider than shoulder width.
2. One rep = getting to one side.
3. Fully extend your other arm when you get
to one side.
Level 2: 6-4-2-2-1
Level 3: 8-6-4-2-2
Level 4: 4-2-2 (deload)
*Overhand grip (as much as you can)
*Hollow body position.
@LOUROGABRIEL
@BODYWEIGHTBEASTFIT
www.bodyweightbeast.fit
© Bodyweight Beast Fit
PROGRESSIONS FOR
ARCHER PULLUPS
4) ARCHER PULLUP
REPS & SETS LEVELS:
Key Technique Points:
Level 1: 4-2-2-1-1
1. Hands wider than shoulder width.
2. One rep = one side
3. Fully extend your other arm when you get
to the top of one side. (and try to keep it as
straight as possible while doing the rep)
Level 2: 6-4-2-2-1
Level 3: 8-6-4-2-2
Level 4: 4-2-2 (deload)
*Overhand grip (as much as you can)
*Hollow body position.
@LOUROGABRIEL
@BODYWEIGHTBEASTFIT
www.bodyweightbeast.fit
© Bodyweight Beast Fit
STEP 2:
HIGH PULL-UPS
WEEK 1: TECHNIQUE TRAINING
Do it 3 times in the week.
Workout:
1) 2 sets of 10-20 swings (rest 1-2min between sets)
have the overhand grip.
grip the bar with strength (as if you wanted to crush it).
have a hollow body position (not arched).
2) 3 sets of 5 reps of swing pull ups (rest 2-3min between sets)
practice feeling the movement, weight, momentum, etc.
don’t try to go high - do normal height.
don’t use too much force in the swings - it should be more subtle.
WEEK 2-3: HIGH PULL-UP WORKOUT
Do it 2 times in the week.
Workout:
1) warm up with 2-4 reps of Archer Pullups
2) 3-4 sets of 3-4 reps of high pullups (with 20-30s rest between reps).
*rest 3-5 min between sets.
do 1 rep rest 30s, then do 1 rep rest 30s, then do 1 rep. Done with 1 set.
focus on doing perfect technique and the most explosive rep you can for
just 1 rep at a time.
quality over quantity.
fresh over tired.
@LOUROGABRIEL
@BODYWEIGHTBEASTFIT
www.bodyweightbeast.fit
© Bodyweight Beast Fit
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@LOUROGABRIEL
@BODYWEIGHTBEASTFIT
www.bodyweightbeast.fit