Omar Isuf Pull Up Program Spreadsheet

It’s a pull up program by Omar Isuf. Check out Omar’s video below if you have any questions about the program.

From Omar’s video description:

1. Figure out your 1RM (not true 1RM but comfortable, clean 1RM)
2. You will need three days for this program. Ideally something like Monday-Thursday-Saturday. Or Tuesday-Thursday-Saturday.
3. We’ll be using RIR (reps in reserve). This means how many good clean reps you have in you left in the set. So if you can do 10 reps bodyweight, a set at RIR means you would stop the set when you can only do 2 more clean reps aka 8 reps. We use RIR so this program scales with your skill vs strict rep amounts.

Related: Pull Up Muscles Worked

Omar Isuf Pull Up Program Spreadsheet

Omar Isuf Pull Up Program | LiftVault.com

Video Overview: Omar Isuf Pull Up Program

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.