Level 4: Amateur Week 1

Type : Rest Pull ups : 90 Chin Ups : 90 Pull Ups : 90 Chin Ups : 90 Pull Ups

Level 5: Pro Week 1 Week 2

Day Day Day Type : Rest 1 2 3 12 10 9 9 8 12 10 10 9 9 13 10 10 9 8 Pull ups : 90 Chin Ups : 90 Pull Ups : 90 Chin Ups : 90 Pull Ups Day Day Day 1 2 3 15 11 10 9 8 15 12 11 9 8 14 13 12 11 9 Type : Rest Pull ups : 90 Chin Ups : 90 Pull Ups : 90 Chin Ups : 90 Pull Ups

Fifty Pull Up Test: This is the big kahuna - it's what you trained
for for several weeks. Make sure to take at least 3 full days of rest and light stretching to prepare. Some athletes take 3-5 days off and do a few easy sets the 3rd "rest" day to keep loose. Mentally prepare for success; visualize yourself knocking out effortless rep after rep. Hydrate, warm up, stretch, focus and ROCK THE TEST! Don't get discouraged if you don't hit 50 in the first attempt, it's an audaciously high target! - If you get over 45, you should take 2-3 full days rest and try the test again when you're fully prepared. - If you did less than 45 you should repeat week 7 until the max number in set 3 is even with the first set of reps. Then rest and take the test again!. - If you hit 50 (or more!) you are an ANIMAL! Congratulations on all your hard work and your awesome achievement!

Week 2
Day Day Day Type : Rest 1 2 3 7 8 7 5 5 8 8 7 7 4 7 8 8 7 5 Pull ups : 90 Chin Ups : 90 Pull Ups : 90 Chin Ups : 90 Pull Ups Day Day Day 1 2 3 9 8 7 6 6 8 9 8 7 5 9 9 8 6 6

Pocket Companion to

Week 3
Pull ups : 90 Chin Ups : 90 Pull Ups : 90 Chin Ups : 90 Pull Ups 10 8 7 6 6 9 10 8 7 5 9 10 9 7 6

Week 4
Pull ups : 90 Chin Ups : 90 Pull Ups : 90 Chin Ups : 90 Pull Ups 10 9 9 7 6 10 10 9 7 5 10 10 9 8 6

Week 3
Pull ups : 90 Chin Ups : 90 Pull Ups : 90 Chin Ups : 90 Pull Ups 15 14 10 12 10 15 14 11 13 10 14 14 14 12 11

Week 4
Pull ups : 90 Chin Ups : 90 Pull Ups : 90 Chin Ups : 90 Pull Ups 17 10 16 10 14 14 19 11 13 9 19 13 14 13 11

Week 5
Pull ups : 90 Chin Ups : 90 Pull Ups : 90 Chin Ups : 90 Pull Ups 10 10 9 9 8 10 10 9 9 9 10 9 10 9 9

Week 5
Pull ups : 90 Chin Ups : 90 Pull Ups : 90 Chin Ups : 90 Pull Ups 22 13 11 10 24 10 11 13 26 10 11 10

Week 6
Pull ups : 90 Chin Ups : 90 Pull Ups : 90 Chin Ups : 90 30 15 10 15 33 16 11 13 35 10 11 10

max max max Pull Ups

max max max

Amateur Test: After a full day's rest from Week 5 Day 3, retake the max pull-up test; you should be able to well over 15, most folks at this point can knock out over 20!

Week 7
Pull ups : 90 Stretch Chin Ups : 90 Stretch Pull Ups max max max 22 20 24 30 34 35

www.fiftypullups.com

Your New Program Level

Number of Reps Completed

1 Prep

0-2

3-4

2 JV

Initial Test: The road to fifty pull-ups

3 4 Varsity Amateur

6-9

10-14

15+

5 Pro

Assisted : 60

Assisted : 60

Assisted : 60

Assisted : 60

Assisted : 60

Assisted : 60

Australian : 30 Australian : 60 Australian : 30 Australian : 60 Assisted : 60 Negative : 30 Negative (max hang)

Week 3: Note: Make sure the "assisted" aspect isn't helping out too much. You should be lifting at least half your bodyweight. If you find yourself struggling, go back to week 2 and work on using less assistance until you feel more comfortable.

Prep Test: After a full day's rest from Week 3 Day 3, re-take the max pull-up test; you should be able to do 3-5 consecutive pull ups! If you struggle, repeat week 3 and add 1-2 reps of Assisted and Australian Pull Ups per set.
Negative (max hang)

Week 2

Negative (max hang)

Type : Rest Time

Week 1: Max hang refers to holding the up position and lowering

yourself as slow as possible.

Day 1

5 4 3 2 5 6 1 5 4 1 3 3 4

Day 2

5 5 4 5 6 6 1 3 3 1 4 3 5

Level 1: Prep

Day 3

6 7 5 5 6 7 1 6 4 1 5 4 5

Assisted : 60

Assisted : 60

Assisted : 60

Assisted : 60

Assisted : 60

Power Hang : 60

Power Hang : 60

Power Hang : 60

JV Test: After a full day's rest from Week 3 Day 3, re-take the max pull-up test; you should be able to do 6-9 consecutive pull ups! If you struggle, repeat week 3 and add 1-2 reps of Pull Ups per set.
Negative (max hang) Pull Ups : 60 Pull Ups : 60

Week 3

Negative (max hang)

Pull Ups : 60

Week 2

Slow Descent (max)

Pull Ups : 60

Type : Rest Time

Week 1

Day 1

10

10

16

16

11

1 3 3 1 2 1 2

Day 2

11

11

18

13

13

1 3 3 1 3 1 2

Level 2: JV

Day 3

14

14

14

12

12

1 3 4 1 3 1 2

Chin Ups : 90 Chin Ups : 90 Chin Ups : 90 Chin Ups : 90 Chin Ups : 60 Chin Ups : 60 Neutral : 90 Pull ups : 90

Varsity Test: After a full day's rest from Week 5 Day 3, re-take the max pull-up test; you should be able to do up to 14 (or more) consecutive pull ups! If you struggle with 10, repeat week 4 and 5.
Wide

Week 5

Wide

Neutral : 90

Pull ups : 90

Week 3

Pull Ups

Neutral : 60

Pull ups : 60

Type : Rest

Week 1

Day Day Day Type : Rest 1 2 3

7 6 4 5 3 3 7 5 3 5 6 2 2 3

6 6 4 6 3 4 7 6 2 5 5 2 3 3

6 7 5 6 3 4 6 7 2 6 5 2 3 4 Chin Ups : 90 Chin Ups : 90 Chin Ups : 90 Chin Ups : 90 Wide Neutral : 90 Pull ups : 90

Week 4

Pull Ups

Neutral : 90

Pull ups : 90

Week 2

Level 3: Varsity

Day Day Day 1 2 3

6 6 4 5 6 5 3 4 4

6 6 4 4 7 5 4 5 5

6 7 5 6 6 5 4 4 4