This is the Pull workout from the Planche Progression plan. It trains Back across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Pull-Up while you are freshest, then work down the list. Most sets sit in lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Pull-Up | 4 × 6 |
 Muscle Up | 4 × 6 |
 Chin-Up | 4 × 6 |
 Negative Pull-Up | 4 × 6 |
 Dead Hang | 4 × 30 |
 Scapular Pull-Up | 3 × 10 |
