Copy This 100 Rep Pull-Up Workout — Key Takeaways
Do 100 total back reps in this order — 20 wide-grip pull-ups, 15 chin-ups, 15 neutral-grip ring chin-ups, 30 bodyweight rows, then 20 rear delt flies — hardest variations first while fresh.
Key takeaways
Order vertical pulls hardest-to-easiest: wide grip, supinated, neutral
Order vertical pulls hardest-to-easiest: wide grip, supinated, neutral
- Wide grip fatigues lats most; do it fresh for honest reps.
- Neutral grip is most arm-dominant, so it works as a finisher when back is tired.
Squeeze shoulder blades together at the top of every bodyweight row
Squeeze shoulder blades together at the top of every bodyweight row
- Scapular retraction builds back thickness between the scapula, not just lat width.
Training to failure on every set is unnecessary; match difficulty to rep target
Training to failure on every set is unnecessary; match difficulty to rep target
- Choose a decline or load challenging for 30 total reps, not maximal singles.
- Quality volume across grips beats grinding to failure on every set.
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In this video
- 1mWorkout Overview and Exercise Order Rationale
- 1mWide Grip Pull-ups: Form and Back Emphasis
- 1mChin-ups: Biceps Recruitment and Fatigue Management
- 2mNeutral Grip Chin-ups: Mechanical Advantage as Finisher
- 2mGrip Variety and Bodyweight Rows
- 3mRear Delt Flies and Program Promotion
- 4mClosing: Effort and Difficulty as Conditions for Results
“The reason chin-ups come second is because they are generally easier for most people than wide grip pull-ups.”
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