Advanced Pull Up Program Recommended for 13-20 Pull Up rep range WORK DAYS - This program is set up for 4 working days a week. REST DAYS - Set up rest days as needed I recommend 1-2 days of work then rest 1-2 days. READ BEFORE BEGINNING **Assess your weight totals and averages by performing 2-5 reps of each exercise that uses weights. You want to maintain about 60-75% of your MAX for the duration of the workout. Remember you can always go up in weight but attempting something too heavy can result in injury. Example – I can curl 20lbs 4 times MAX so what is 75% of 20 = .75 x 20 = 15lbs (Target weight for the exercise) Phase 1: Complete this before beginning week 1 (day 1) 1. Pull-Ups: Can you do any, and if so, how many with good form? 2. Negatives: How many unbroken Negatives can you do with a 5 second lower? 3. 90 Degree Isometric Hold: Can you hold yourself on the bar with your arms bent to 90 degrees and if so, how long? 4. Dead Hang: How long can you hold on to the bar with straight arms? Time yourself until failure. Phase 2: Complete this before beginning week 3 (day 9) 1. Pull-Ups: Can you do any, and if so, how many with good form? 2. Negatives: How many unbroken Negatives can you do with a 5 second lower? 3. 90 Degree Isometric Hold: Can you hold yourself on the bar with your arms bent to 90 degrees and if so, how long? 4. Dead Hang: How long can you hold on to the bar with straight arms? Time yourself until failure. Phase 3: Complete this before beginning week 4 (day 13) 1. Pull-ups: Can you do any pull-ups? If so, how many with good form? 2. Negatives: How many unbroken Negatives can you do with a 5 second lower? 3. 90 Degree Isometric Hold: Can you hold yourself on the bar with your arms bent to 90 degrees and if so, how long? 4. Deadhang: How long can you hold on to the bar with straight arms? Time yourself until failure.