Pull up progress

Level 1

Sets	Reps	Rest	Exercises	Goal for next level
3	8	2	Bent Over Dumbbell Rows	3 x 8 x 10kg

Level 2

Sets	Reps	Rest	Exercises	Goal for next level
3	8	2	Inverted rows	3 x 8 x body weight

Level 3

Sets	Reps	Rest	Exercises	Goal for next level
3	8	2	Assisted pull ups	3 x 8

Level 4

Sets	Reps	Rest	Exercises	Goal for next level
3	8	2	Negative pull ups	3 x 8 x body weight

Level 5

Sets	Reps	Rest	Exercises	Goal for next level
3	8	2	Pull ups	3 x 8 x body weight

Advanced progression:

Progress with:

• Wide Grip Pull-Ups
• Side to Side Pull-Ups
• Ring Pull-Ups
• Towel Pull-Ups
• L-Sit Pull-ups
• Clapping Pull-Up
• One-Arm Pull-Ups

References:

• https://www.nerdfitness.com/blog/how-to-do-a-proper-pull-up-and-why-you-need-to-do-them/#first