12 Weeks to Better Push-Ups and Pull-Ups PDF

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Looking to improve your pull-ups or push-ups? Give this 12-week cycle a try.

You will be performing each movement four times a week. The emphasis will be on BLOCK sets, and on cycling duration over time.


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  • Will this work if I can't do any pull-ups yet?

    Probably not, but you could use the protocol to help you improve on assisted pull-ups.