This Chin Up Program will change your back forever. It will force you to do chin ups and pull ups more frequently. You will get bigger and stronger. Use my 100 Chin Up/ Pull Up Workout to build that Wide Screen, iMax, King Cobra, Lats Back you’ve always wanted.
The 100 Chin Up Program includes a weekly progressive overload in regard to volume. So pick your level and start levitating. Oh and they are full range pull ups and chin ups Nancy. None of this half rep bull crap at the top Shirley.
Note For Women: If you can’t perform many pull ups or chin ups then use the Gravitron (aided pull up machine). Use the same frequency/ week and your goal is still 100 reps. Keep the weight the same for the week. Decrease the weight (make it harder) each week.
This is an updated version of my old 100 Chin Up Program. A visitor asked what to do after doing 100 chin/ pull ups. Well they are freakin’ savages so I added a Savage-Bro Level. Basically, add resistance .
100 Chin Up Workout Program
| beginner BRO-MAN |
average MAN-IMAL |
advanced BRO-BEAST |
advanced+ SAVAGE-BRO |
|
| wk1 | 25 reps - 3x | 50 reps - 3x | 100 reps - 2x | 100 reps +25lbs - 2x |
| wk2 | 50 reps - 3x | 75 reps - 3x | 100 reps - 3x | 100 reps +25lbs - 3x |
| wk3 | 75 reps - 2x | 100 reps - 3x | 100 reps - 4x | 100 reps +45lbs - 3x |
| wk4 | 100 reps - 2x | 100 reps - 3x | 100 reps - 5x | 100 reps +45lbs - 5x |
Started my chin ups again. Murder. Last time I followed this was April at 235lbs. I remember my shoulders felt good, my bench and deadlifts were really strong. Since I’m 40 and cut down to 225lbs now it should be a piece of cake. Did someone say cake?
Have fun pulling.
Train