Pull Up & Dip

Free pull-up & dip program
A free 8-week plan to add real reps to your pull-up and dip. 3 sessions a week: bodyweight volume, weighted 5x5, and an EMOM that runs both lifts in the same minute. You add reps and load as you earn them, with cuff and scap work built into every warm-up to keep your shoulders happy.
 
Can't do a strict rep yet? The regressions start you on bands, negatives and holds. Already strong? You'll load up and chase weighted sets. Test in week 1, follow the plan, retest in week 8 and watch the numbers move.
 
Written by AJ Smith, Exercise Physiologist and owner of Smith's Fitness. Download it, print it, take it to the gym.