Vertical Pull · Compound
Pull-Up
Also known as Pull-Ups, Pullups, Pullup. Targets Lats with an optimal working range of 3–15 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Pull-Up:
- 1 Overhand grip slightly wider than shoulders
- 2 Drive elbows down towards hips
- 3 Pull chest all the way to bar height
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Kipping or swinging legs
- ✕ Not reaching full arm extension at bottom
Programs Featuring Pull-Up (4)
Candito 6-Week Strength (Simplified)
A six-week upper/lower approximation with four sessions a week and a light final week. Review its differences from the original Candito plan.
TSA 9-Week Intermediate Approach
The Strength Athlete’s (Bryce Lewis) classic 9-week, 4-day powerlifting cycle balancing high-frequency Squat, Bench Press, and Deadlift specificity with upper-back volume.
Candito Linear Program (4-Day Strength & Control)
Jonnie Candito’s 4-day Upper/Lower linear progression pairing Heavy Lower and Heavy Upper 3×6 days with Control & Hypertrophy days using paused squats, paused deadlifts, and paused bench press.
GZCL The Rippler (12-Week Strength & Peaking)
Cody Lefever’s 12-week, 4-day GZCL strength and peaking program featuring high-intensity Tier 1 waves (85% → 100%) and tapering Tier 2/Tier 3 volume—ideal for peaking or maintaining strength on a cut.