PDF Download Link: https://rebrand.ly/8WeekPullup

NOTE: This programming is separate from the WOWs. These sets are ideally peppered in throughout the day so you need quick and easy access to a pullup bar to make it work. For example, this is how I personally completed the first week of the 10-12 Rep program last week:

I did set 1 (5 reps) before my morning walk right outta bed. I did set 2 (4 reps) at the end of that walk. I did set 3 (3 reps) before my midday walk and set 4 (2 reps) right after. I did set 5 (1 rep) before my evening walk and then performed hangs and pullup mobility right after. On the 5th and final set on day 5 on Friday, I hit a clean and easy 12 reps, leaving several reps in the tank.

PROGRAM HIGHLIGHTS

- THE BOILING FROG for Bodyweight Training
- Avoid failure, manage fatigue and minimize soreness with repeated sets of sub-maximal reps
- Every week the daily and weekly pullup volume (total reps) increases ever so slightly and precisely
- Use a shoulder-width chinup-grip (underhand) or hammer-grip (palms-facing)
- 5 x 5 VOLUME BOILER: no more than 5 perfect sets/day done no more than 5 days/week
- WEEKLY PROGRESS CHECK with (AMRAP - 1-2)* on the final set of the final day of each week
- Use FULL RECOVERY with at least 3-5+ minutes rest by peppering in your sets throughout the day
- Active Recovery with Hangs, Scap Pullups and Pullup Mobility on weekends/off-days

*As Many Reps As Possible stopping 1-2 reps short of technical failure

NOTE: If you must do your 5 sets all at once, this will be a pain in the ass because you have to rest 3-5+ minutes between sets. Instead of standing around doing nothing, acceptable fillers during this extended rest include mobility, core, cardio and non-pulling/gripping strength moves. But to be clear- IMHO this is an inferior approach to peppering in your sets throughout the day.

12 STEPS TO THE PERFECT PULLUP

1. Place your hands about shoulder-width apart
2. Hook your hands around the bar and place your thumbs over your index fingers
3. Keep your hands relaxed and do NOT over-grip the bar!
4. Block your feet and legs together and pull your ribs and shoulders down throughout
5. Start and finish every rep from a dead hang (arms fully extended)
6. Inhale through your nose to fill your belly and hips with air before starting your first rep (inverted deadlift)
7. Hold your breath and pause for a second at the bottom of every rep (stretch and lengthen)
8. Close your eyes and visualize the muscles of the upper back pulling your elbows down towards your ribs
9. Exhale smoothly through your mouth during the ascent of every rep (concentric phase)
10. Hold your breath and pause for a second flexing your upper back at the top of every rep (transition phase)
11. Inhale smoothly through your nose during the controlled descent of every rep for 2-3 seconds (eccentric phase)
12. RELAX! True strength is expressed without a fight or flight response.

CUSTOMIZED 8-WEEK PULLUP SPECIALIZATION PROGRAMS

FOR THOSE WHO CAN DO 15+ PULLUPS

You’ll start with repeated sets of approximately half the reps you can do in a single set. Each week you’ll add a rep to every set, nearly doubling your weekly pullup volume with little to no soreness. By the end of this program you WILL do 20+ pullups after at least 2 days of rest (and no more than 3-5).

WEEK 1: 5 sets of 8 (40 reps/day = 200 reps/week)
WEEK 2: 5 sets of 9 (45 reps/day)
WEEK 3: 5 sets of 10 (50 reps/day)
WEEK 4: 5 sets of 11 (55 reps/day)
WEEK 5: 5 sets of 12 (60 reps/day)
WEEK 6: 5 sets of 13 (65 reps/day)
WEEK 7: 5 sets of 14 (70 reps/day)
WEEK 8: 5 sets of 15 (75 reps/day = 375 reps/week)

FOR THOSE WHO CAN DO 10-12 PULLUPS

You’ll start with approximately half the reps you can do in a single set, performing 1 less rep in each subsequent set. Each week you’ll add a rep to every set, more than tripling your weekly pullup volume with little to no soreness. By the end of this program you WILL do 15+ pullups after at least 2 days of rest (and no more than 3-5).

WEEK 1: 5, 4, 3, 2, 1 (15 reps/day = 75 reps/week)
WEEK 2: 6, 5, 4, 3, 2 (20 reps/day)
WEEK 3: 7, 6, 5, 4, 3 (25 reps/day)
WEEK 4: 8, 7, 6, 5, 4 (30 reps/day)
WEEK 5: 9, 8, 7, 6, 5 (35 reps/day)
WEEK 6: 10, 9, 8, 7, 6 (40 reps/day)
WEEK 7: 11, 10, 9, 8, 7 (45 reps/day)
WEEK 8: 12, 11, 10, 9, 8 (50 reps/day = 250 reps/week)

FOR THOSE WHO CAN DO 6-8 PULLUPS

You’ll start with doubles and finish with quadruples, doubling your weekly pullup volume with little to no soreness. By the end of this program you WILL do 10-12 pullups after at least 2 days of rest (and no more than 3-5).

WEEK 1: 2, 2, 2, 2, 2 (10 reps/day = 50 reps/week)
WEEK 2: 3, 2, 2, 2, 2 (11 reps/day)
WEEK 3: 3, 3, 2, 2, 2 (12 reps/day)
WEEK 4: 3, 3, 3, 3, 2 (14 reps/day)
WEEK 5: 3, 3, 3, 3, 3 (15 reps/day)
WEEK 6: 4, 3, 3, 3, 3 (16 reps/day)
WEEK 7: 4, 4, 4, 3, 3 (18 reps/day)
WEEK 8: 4, 4, 4, 4, 4 (20 reps/day = 100 reps/week)

FOR THOSE WHO CAN DO 3-5 PULLUPS

You’ll start with singles and finish with triples, tripling your weekly pullup volume with little to no soreness. By the end of this program you WILL do 6-8 pullups after at least 2 days of rest (and no more than 3-5).

WEEK 1: 1, 1, 1, 1, 1 (5 reps/day = 25 reps/week)
WEEK 2: 2, 1, 1, 1, 1 (6 reps/day)
WEEK 3: 2, 2, 1, 1, 1 (7 reps/day)
WEEK 4: 2, 2, 2, 2, 1 (9 reps/day)
WEEK 5: 2, 2, 2, 2, 2 (10 reps/day)
WEEK 6: 3, 2, 2, 2, 2 (11 reps/day)
WEEK 7: 3, 3, 3, 2, 2 (13 reps/day)
WEEK 8: 3, 3, 3, 3, 3 (15 reps/day = 75 reps/week)

FOR THOSE WHO CAN DO 1-2 PULLUP(S)

For the first 3 weeks, you’ll do negative (eccentric-only) reps, where you jump up or self-assist to the top position and then slowly and smoothly lower for at least 3-5 seconds to the bottom or dead-hang position. Then you’ll shift to full reps the final 5 weeks. By the end of this program you WILL do 3-5 pullups after at least 2 days of rest (and no more than 3-5).

WEEK 1: 5 sets of 3 negatives (15 reps/day)
WEEK 2: 5 sets of 4 negatives (20 reps/day)
WEEK 3: 5 sets of 5 negatives (25 reps/day)
WEEK 4: 1, 1, 1, 1, 1 (5 reps/day)
WEEK 5: 2, 1, 1, 1, 1 (6 reps/day)
WEEK 6: 2, 2, 1, 1, 1 (7 reps/day)
WEEK 7: 2, 2, 2, 2, 1 (9 reps/day)
WEEK 8: 2, 2, 2, 2, 2 (10 reps/day)

FOR THOSE WHO CAN DO ZERO PULLUPS

You will do negative (eccentric-only) reps, where you jump up or self-assist to the top position and then slowly and smoothly lower for at least 5 seconds to the bottom or dead-hang position. By the end of this program you WILL do your very first unassisted pullup after at least 2 days of rest (and no more than 3-5).

WEEK 1: 1, 1, 1, 1, 1 (5 reps/day)
WEEK 2: 2, 1, 1, 1, 1 (6 reps/day)
WEEK 3: 3, 2, 1, 1, 1 (8 reps/day)
WEEK 4: 4, 3, 2, 1, 1 (11 reps/day)
WEEK 5: 5, 4, 3, 2, 1 (15 reps/day)
WEEK 6: 5, 4, 3, 3, 3 (18 reps/day)
WEEK 7: 5, 5, 4, 4, 3 (21 reps/day)
WEEK 8: 5, 5, 5, 5, 5 (25 reps/day)