Starting Brute Strength’s Pull Up Program

If there was one thing the CrossFit Open revealed I have a deficit in, with no bar muscle-ups and barely passable chest to bar pull-ups, it’s upper body strength. A solid pull-up program was one of the first things on my list to start, plus I’ve begun more frequent climbing training, so improved upper body strength would be beneficial all around.

The pull-up program from Brute Strength was recommended to me. However the page on their website is an awful jumble of text that needs to be deciphered elsewhere. So I did the deciphering.

I’m in no way trying to take credit for this program. I encourage you to check out Brute Strength’s website. This is just my contribution to improve the readability of the program and link to movement videos when applicable.

Before starting, set two baselines:

• Max set of strict pull-ups
• 1 rep max heavy pull-up (use a weight vest or belt to add weight)

If you don’t have one strict pull-up, this program will help you get there. Note on the format of the program: sets with letters means you superset the two.

WEEK 1

MONDAY

1. 4×6 Chin-up: AHAP (As heavy as possible), 4 count down 
2a. 3×6 DB Row: 27.5% Bench 1RM 
2b. 3×20 Band Pull Aparts 
3a. 3×10 Cuban Press 
3b. 3×8–12 Barbell Curl: AHAP, 4 count down* 
*If you barely get 8, go down in weight. If you get 12 easily, go up in weight. The focus should be on the eccentric (down) portion of the lift. Keep the elbows tucked and by your side, controlling the motion for a full 4 sec.

THURSDAY

1. 4×5 Pendlay Row* 
2. 3×15 Unbroken Strict Pull-ups** 
3a. 3×15 Supine Pull-ups 
3b. 3×10 3-way raise 
*Be as explosive as possible on the way up to your chest and control down slowly. Reset every rep. 
**The vast majority of people will not be able to do this unassisted. We expect you to use enough band tension as well as a spotter if necessary to complete all reps with full range of motion.

WEEK 2

MONDAY

1. 4×6 Chin-up: AHAP, 4 count down 
2a. 3×6 DB Row 30% Bench 1RM 
2b. 3×15 Banded Face Pulls 
3a. 3×10 External Rotations off of the Knee
3b. 3×8–12 Hammer Curls: AHAP

THURSDAY

1a. 4×5 Pendlay Row* 
2. 3×15 Unbroken Strict Pull-ups** 
3a. 3×15 Supine Pull-ups 
3b. 3×10 Shoulder Shocker

WEEK 3

MONDAY

1. Chin Ups: 10–8–6–4–4 AHAP 
2. 3×6 Bent Over Row (4X2 Tempo — 4 Count down, explode up, 2 second hold at the sternum)
3a. 3×6 each YTW on Rings, TRX, or on incline bench with light DBs 
3b. 3×8–12 Reverse Curl w/ 4 count down

THURSDAY

1a. 5×3 Pendlay Row* 
2. 3×10 Strict Pull-ups/Followed by 10 Kipping Pull-ups ** 
3a. 3×15 Ring Rows 
3b. 3×10 Face pulls

WEEK 4

MONDAY

1. Chin Ups: 6–4–3–2–1–6 AHAP 
2a. 3×8 Bent Over Row 
2b. 3×10 Lat-Pullovers 
3a.. 3×6 each YTW on Rings, TRX, or on incline bench with light DBs 
3b. 3×8–12 each Alternating DB Curl

THURSDAY

1a. 5×3 Pendlay Row* 
2. 3×10 Strict Pull-ups/Followed by 10 Kipping Pull-ups ** 
3a. 3×15 Ring Rows 
3b. 3×10 Shoulder Shockers

WEEK 5

MONDAY

1. Chin Ups: 5×3 AHAP 
2. 3×5 DB Row Heavy as Shit 
3. 3x: Max Effort Chest to Ring/Bar Hold* w/ 1 min rest between sets. 
*Perform a single Ring Row or Supine Pull-up and hold at the top. Hold there for as long as you possibly can. Hold on until your elbow extends (opens up) past 90 degrees.

This is where the program cuts off on the website. On Thursday I would retest your two benchmarks.