Bodyweight Pull-Up & Chin-Up Volume Training / Assistance Work

Before you start

• Unload the barbell from previous heavy lifts
• Set a timer for short rest intervals (1 minute to 90 seconds, working up to 2 minutes)

Movement sequence

1. Approach the pull-up/chin-up bar
2. Select grip variation (e.g., wide grip pull-ups for shorter range of motion and greater back emphasis, or standard chin-ups)
3. Perform multiple sets targeting high volume (e.g., aiming for 4 to 5 sets of 8 reps, totaling around 40 to 45 reps)
4. Rest 60 to 90 seconds between sets

Key points

• Maintain consistent rep execution without overthinking the assistance work
• Control breathing and manage fatigue under cardiovascular strain

Common mistakes

Overthinking assistance movements when they are placed at the end of a primary strength workout Taking excessively long rest intervals that break the 1-hour workout time cap

Practice notes

Assistance work like chin-ups and pull-ups build endurance capacity (beneficial for military fitness tests like the Marine PFT) Keep rest short (1-2 minutes) to efficiently wrap up the full workout within the 1-hour timeframe