50 Pull Ups In 40 Weeks

From 0 to 50 pull ups in 40 weeks

Pull ups are by far one of the best ways to show someone your strength and strength endurance. It is the best
upper back exercise you will find and it greatly increases your lattisimus dorsi, which gives you this nice 'V-shaped Back'.
There is one major problem with pull ups though: most people cannot do them. This program is designed to greatly
increase your personal record for pull ups. As the title implies you can learn to do 50 pull ups in 40 weeks.
This goal is not realistic for the majority of people, but this program is build up progressively and you can achieve a lot
in 40 weeks. Most similar programs give unrealistic expectations and say you can do 50 pull ups in 15-20 weeks. A couple
of years ago I made the succesful 15 pull ups in 15 weeks and many people who used it greatly increased the amount of
pull ups they could do. I am going to be honest with you and say that I think that around 10% of the people who use this
plan will get to the 50 pull ups. The majority will give up or will simply not reach such high number. Regardless, this program
will definitely help you to do your first pull ups and it is quite likely that you will at least reach the 20 - 30 pull ups mark,
within these 40 weeks, which is already a massive achievement! If you do stick to the program long enough you will get
the incredible 50 consecutive pull ups. Which less than 1% of the world population can say they can.
In the beginners part you will find the term 'negative pull ups'. Watch this video to learn more about it:
Negative pull ups: http://www.youtube.com/watch?v=3AHeQjFsjtk
Beginner
When you start with this program you may already be able to do a few pull ups. However, follow the routine as
shown here to get the best results. Take 60 seconds of rest between sets, more if needed.
Week Day 1 Day 2 Day 3
1 6x negatives 2x 5 neg. pull ups 3x 3 negatives
2 7x negatives 2x 6 neg. pull ups 3x 4 negatives
3 8x negatives 2x 7 neg. pull ups 3x 5 negatives
4 9x negatives 2x 8 neg. pull ups 3x 6 negatives
5 10x negatives 2x 9 neg. pull ups 3x 1 pull up
Intermediate
If you are able to do 2 full pull ups you can start adding repetitions until you reach 6 full repetitions.
You can use the following routine to do so. Take 1 minute rest between the sets, more if needed.
Week Day 1 Day 2 Day 3
6 2 pull ups, 8x negatives 4 x 1 pull ups 2 x 2 pull ups
7 3 pull ups, 9x negatives 3 x 2 pull ups 2 x 3 pull ups
8 4 pull ups, 10x negatives 3 x 3 pull ups 3 x 3 pull ups
9 5 pull ups, 12x negatives 5 x 2 pull ups 2 x 4 pull ups
10 4 x 3 pull ups 6 x 2 pull ups 6 pull ups, 14 negatives
Advanced
If you have completed the two routines above or if you were already able to do 6 or more pull ups, you can use
this routine to build up the amount of repetitions to 15 pull ups! Take 1 minute of rest between each set. More if needed.
Week Day 1 Day 2 Day 3
11 2 x 5 pull ups 3 x 4 pull ups 8 pull ups
12 2 x 6 pull ups 4 x 4 pull ups 10 pull ups
13 2 x 7 pull ups 4 x 5 pull ups 12 pull ups
14 2 x 8 pull ups 3 x 6 pull ups 13 pull ups
15 2 x 9 pull ups 2 x maximum pull ups 15 pull ups
2014 JeromeFitness www.jeromefitness.com
Elite
15 pull ups is already a great achievement and not many people can do this. The following weeks are going to help
you build out this amount. Try to limit the amount of rest taken.
Week Day 1 Day 2 Day 3
16 2 x 8 pull ups 4 x 6 17 pull ups
17 2 x 10 pull ups 4 x 7 19 pull ups
18 2 x 12 pull ups 4 x 8 21 pull ups
19 2 x 14 pull ups 4 x 9 23 pull ups
20 2 x 16 pull ups 4 x 10 25 pull ups
Expert
You have increased the amount of pull ups you can do by 10 repetitions. From here on it will be harder and you
most likely need to repeat some days or weeks to achieve the recommended goal. Take 60 to 120 seconds of rest
between sets. When you see '#' pull ups + '#' pull ups this means you take some rest between the two sets.
Week Day 1 Day 2 Day 3
21 4 x 12 pull ups 2 x 20 pull ups 3 x 18 pull ups
22 4 x 13 pull ups 25 pull ups + 15 pull ups 27 pull ups
23 4 x 14 pull ups 3 x 20 pull ups 30 pull ups
24 4 x 16 pull ups 2 x 25 pull ups 30 pull ups + 10 pull ups
25 4 x 18 pull ups 32 pull ups 35 pull ups
Master
You are getting very close to your goal, but to make sure your progress does not plateau you are slowly building up
towards your goal. These 5 weeks you only add 5 repetitions to your personal record of 35 pull ups.
Week Day 1 Day 2 Day 3
26 5 x 15 pull ups 8 x 10 pull ups 4 x 20 pull ups
27 5 x 18 pull ups 10 x 10 pull ups 36 pull ups
28 3 x 25 pull ups 6 x 15 pull ups 37 pull ups
29 5 x 20 pull ups 3 x 25 pull ups 38 pull ups
30 3 x 30 pull ups 5 x 15 pull ups 40 pull ups
2014 JeromeFitness www.jeromefitness.com
Semi-Professional
Another 5 repetitions will be added to your personal record. Take 60 to 120 seconds of rest between sets.
When you see '#' pull ups + '#' pull ups this means you take some rest between the two sets.
Week Day 1 Day 2 Day 3
31 40 pull ups + 20 pull ups 35 pull ups + 25 pull ups 3 x 30 pull ups
32 40 pull ups + 25 pull ups 3 x 35 pull ups 40 pull ups
33 35 pull ups + 30 pull ups 42 pull ups 3 x 35 pull ups
34 2 x 35 pull ups 2 x 35 pull ups 43 pull ups
35 40 pull ups + 10 pull ups 2 x 25 pull ups 45 pull ups
Professional
You will now master the 50 pull ups goal after you have finished doing 45 consecutive pull ups in the previous stage!
Week Day 1 Day 2 Day 3
36 45 pull ups + 20 pull ups 46 pull ups + 20 pull ups 47 pull ups + 20 pull ups
37 2 x 40 pull ups 3 x 35 pull ups 4 x 30 pull ups
38 47 pull ups + 25 pull ups 3 x 25 pull ups 48 pull ups
39 4 x 30 pull ups 2 x 30 pull ups 49 pull ups
40 3 x 20 pull ups (short breaks) 2 x 25 pull ups 50 pull ups or more
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Disclaimer
I can't be taken responsible for any kind of injuries or problems you may or may not get when you use this
workout. The information in this workout program is of educational purpose. It can't replace medical advice, nor
does it guarantee you achieve your desired results. By using this workout plan you acknowledge the fact that you
are using this information at your own risk.
You should seek medical clearance from a doctor whenever you start a new workout or nutrition plan. If you
notice feeling dizzy, tired, chest pain or numbness of body parts, you should immediately stop the workout and
seek medical support. Working out always carries the risk of getting injured. Start your workout with a warm up
and finish it with a cool down to decrease the risk of getting injured.
2014 JeromeFitness www.jeromefitness.com