Omar Isuf Pull-Up Program
Weighted and bodyweight pull-ups alternate moderate, heavy and total-rep days, with an easier fifth week.
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One-rep maxes
Program
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | Week1Moderate | Week1Heavy | Week1Volume |
| 2 | Week2Moderate | Week2Heavy | Week2Volume |
| 3 | Week3Moderate | Week3Heavy | Week3Volume |
| 4 | Week4Moderate | Week4Heavy | Week4Volume |
| 5 | Week5Moderate | Week5Volume |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Use a comfortable, clean one-rep maximum for the added weight on pull-ups, excluding body weight. Keep the three weekly workouts in order with recovery between them; week five has only the moderate and volume workouts. On moderate and heavy days, stop bodyweight maximum sets with the required reps in reserve. On volume days, reach the exact rep total in sets of any size you can manage, stopping the final set once you reach the total. Complete all fourteen regular workouts before increasing the next five-week cycle: add five percentage points to weighted work and five reps to volume targets. Include any cycles you already completed when choosing the starting targets. Move unstarted workouts to new dates; skipped workouts do not count toward the fourteen required for an increase. Arrange any extra workouts yourself; they do not complete the regular cycle. There is no added cap, reset, rounding rule, substitute or forced rest period.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Pull-up bar
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