Introduction
W elcome to the Invictus Pull-Up Program! We are excited to help you get your
first strict pull-up.
In this three-week program your days will be filled with suggested warm-ups, primary
exercises and fantastic finishers designed to help you gain the strength and awareness
to achieve your first pull-up. Each drill and exercise of this program serves an important
function, so please do your best to follow the program as written. Listen to your body
when it comes to taking additional rest or modifying movements that don’t feel right,
but try your best to stay on track and we’re confident you’ll succeed.
Before you get started, please watch this introduction video to learn a bit
more about drills and exercises you’ll use in this program.
Enjoy
C.J. Martin & the Invictus Team
Pull-Up Guide
Copyright© 2019 | Invictus Fitness, Inc. | All Rights Reserved
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Why Are Pull-Ups Important?
I t’s a sad truth, but many people grow
up without ever learning the wonderful
benefits of the strict pull-up. Once a staple of
Aside from strength improvements and looking
better naked, there are many additional
advantages of developing strong strict pull-ups.
every youth physical education program, the Assuming you start a pull-up program with
strict pull-up is now all too often neglected good shoulder health, the strict pull-up further
as a foundation of proper physical training. promotes shoulder function by improving
The truth is, it is one of the most simple and the sequence in which your muscles fire. The
effective exercises. myriad variations of pull-up grips and drills
provide a TON of training stimulus options,
Regardless of whether you’re simply looking literally in the palm of your hands.
to improve your health and fitness or you’re
pursuing a sport that requires excellent upper Enter this training manual - a complete guide
body strength, the strict pull-up should be to getting you your first strict pull-up no matter
part of your plan. From a strength perspective, what your starting point. If you follow along as
mastering the strict pull-up does for the upper written and don’t move to the next phase until
body what the deadlift and back squat do for you’ve successfully completed the one before
the lower body. Aesthetically, the right addition it, you will be well on your way to your first pull-
of pull-ups will make your upper back look like up! Our advice: Don’t cheat yourself - follow
Michelangelo himself sculpted it. along EXACTLY as the program states and don’t
be tempted by bands and kipping.
Let’s get ready to work!
Helpful Tips To Keep In Mind:
Grips to Remember
Pronated Supinated Mixed
How To Read Tempos
@ 31A1 >>
Pull-Up Guide
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Day 1
Warm-Up:
Banded Lat Pull Downs 3 sets 8-10 reps
Watch the instructional video
Exercise:
Pronated Negatives 3 sets 5 reps @ 31A1
Rest 2 minutes between sets
Watch the instructional video
Finisher:
Banded Face Pulls 3 sets 15-20 reps
Watch the instructional video
Day 2 – Rest
Pull-Up Guide
Copyright© 2019 | Invictus Fitness, Inc. | All Rights Reserved
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Day 3
Warm-Up:
Foam Rolling the Lats 3-4 Minutes
Thoracic Wall Slides 10 reps @ 2020
Y’s, T’s and W’s 5-10 in each position
Watch the instructional video
Exercise:
Sticking Point Hold 3 sets max attempt
Rest 2 minutes between sets
Watch the instructional video
Finisher:
Bat Wings 3 sets 6-8 reps @ 1515
Watch the instructional video
Day 4 – Rest
Pull-Up Guide
Copyright© 2019 | Invictus Fitness, Inc. | All Rights Reserved
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Day 5
Warm-Up:
Static Hang Hold for 60 seconds Use a pronated grip
(or as many seconds as possible up to 60)
Reverse Snow Angels 10 reps @ 3030
Scapular Pull-Ups 10 reps @ 3030
Watch the instructional video
Exercise:
Seated (Assisted) Pull-Ups 3 sets 5-7 reps @ 2111
Using Any Grip Rest 2 minutes between sets
Watch the instructional video
Finisher:
Banded Lat Pull Downs 3 sets 8-10 reps
Watch the instructional video
Day 6 – Rest
Pull-Up Guide
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Day 7
Warm-Up:
Thoracic Spine Isometric Holds
Single-Arm (Foot Supported) Static Hang 30 seconds per side
Toe Tap Pike 20 reps
Watch the instructional video
Exercise:
Supinated Negatives 3 sets 5 reps @ 31A1
Rest 2 minutes between sets
Watch the instructional video
Finisher:
Band Pull-Aparts 3 sets 15-20 reps
Watch the instructional video
Day 8 – Rest
Pull-Up Guide
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Day 9
Warm-Up:
Shoulder CARs 60 seconds per side
Scapular CARs 30 seconds per side
Static Hang Hold for 60 seconds
Use a supinated grip
Watch the instructional video
Exercise:
Pronated Negatives 3 sets 5 reps @ 51A1
Rest 2 minutes between sets
Watch the instructional video
Finisher:
Chinese Rows 3 sets 8-10 reps @ 2111
Watch the instructional video
Day 10 – Rest
Pull-Up Guide
Copyright© 2019 | Invictus Fitness, Inc. | All Rights Reserved
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Day 11
Warm-Up:
Circuit:
Kettlebell Halos 10 reps (5 in each direction)
Kettlebell Press 5 reps on the left side
Kettlebell Windmills 5 reps on the left side
Kettlebell Press 5 reps on the right side
Kettlebell Windmills 5 reps on the right side
Kettlebell Push Press 5 reps on the left side
Watch the instructional video
Exercise:
Sticking Point Hold Week 1 Max + 3-5 seconds 3 sets
Rest 2 minutes in between sets
Watch the instructional video
Finisher:
Banded Lat Pull Downs 3 sets 8-10 reps
Watch the instructional video
Day 12 – Rest
Pull-Up Guide
Copyright© 2019 | Invictus Fitness, Inc. | All Rights Reserved
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Day 13
Warm-Up:
Two-Set Circuit:
Reverse Snow Angels 10 reps
Plank Shoulder Tap 30 seconds
Scapular Pull-Ups 10 reps
Watch the instructional video
Exercise:
Double-Leg Assisted (any grip) 3 sets 8-10 reps @ 2111
Rest 2 minutes in between sets
Watch the instructional video
Finisher:
Single Arm Landmine Row 3 sets 8-10 reps per arm @ 2111
Watch the instructional video
Day 14 – Rest
Pull-Up Guide
Copyright© 2019 | Invictus Fitness, Inc. | All Rights Reserved
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Day 15
Warm-Up:
Two-Set Circuit:
Ring Rows 6-8 reps @ 2112
Pronated Grip Static Hang As Many Seconds As Possible
Watch the instructional video
Exercise:
Supinated Negatives 3 sets 5 reps @ 51A1
Rest 2 minutes in between sets
Watch the instructional video
Finisher:
Reverse Snow Angels 2 sets 15-20 reps
Watch the instructional video
Day 16 – Rest
Pull-Up Guide
Copyright© 2019 | Invictus Fitness, Inc. | All Rights Reserved
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Day 17
Warm-Up:
Two-Set Circuit:
Single-Arm KB Romanian Deadlift 10 reps per side
Single-Arm Bent-Over Kettlebell Row 10 reps per side
Scapular Pull-Ups 10 reps
Watch the instructional video
Exercise:
Pronated Negatives 3 sets 5 reps @ 71A1
Rest 2 minutes in between sets
Watch the instructional video
Finisher:
Bat Wings 3 sets 6-8 reps @ 1515
Watch the instructional video
Day 18 – Rest
Pull-Up Guide
Copyright© 2019 | Invictus Fitness, Inc. | All Rights Reserved
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Day 19
Warm-Up:
Banded Face Pulls 3 sets 15-20 reps
Supinated Grip Static Hang As many seconds as possible
Watch the instructional video
Exercise:
Sticking Point Hold Week 1 Max + 6-8 seconds 3 sets
Rest 2 minutes in between sets
Watch the instructional video
Finisher:
Band Pull-Aparts 2 sets 20 reps
Watch the instructional video
Day 20 – Rest
Pull-Up Guide
Copyright© 2019 | Invictus Fitness, Inc. | All Rights Reserved
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Day 21
Warm-Up:
Ring Rows 2 sets: 6-8 reps @ 2112
Pronated Grip Static Hang As many seconds as possible
Watch the instructional video
Exercise:
Single-Leg Assisted (any grip) 4 sets 8-10 reps @ 2111
Rest 2 minutes in between sets
Watch the instructional video
Finisher:
Reverse Snow Angels 2 sets 15-20 reps
Watch the instructional video
Day 22 – Rest
Pull-Up Guide
Copyright© 2019 | Invictus Fitness, Inc. | All Rights Reserved
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Day 23
Warm-Up:
Thoracic Spine Isometric Holds
Single-Arm (Foot Supported) Static Hang 30 seconds per side
Toe Tap Pike 20 reps
Watch the instructional video
Exercise:
Supinated Negatives 5 reps @ 71A1
Rest 2 minutes in between sets
Watch the instructional video
Finisher:
Double Kettlebell Alternating Gorilla Row 3 sets 8-10 reps per arm
Watch the instructional video
Day 24 – Test Your Strict Pull-Up!
Pull-Up Guide
Copyright© 2019 | Invictus Fitness, Inc. | All Rights Reserved
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Congratulations on making it through
the 3 weeks!
How did it go?
We’d love to hear about your progress. Post on this blog, or our Facebook wall
with how it went.
If you haven’t quite gotten that first pull-up, repeat the program and try again.
Strength takes a long time to build but keep at it, repeat these workouts and record
your progress along the way.
Celebrate the little victories on your journey to the big goal. If you put the work in,
it will show!
All the best,
C.J. Martin & the Invictus Team
Pull-Up Guide
Copyright© 2019 | Invictus Fitness, Inc. | All Rights Reserved
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