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50 Pull Ups Program

pull ups

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А. Ц.
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1K views

50 Pull Ups Program

pull ups

Uploaded by

А. Ц.
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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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
1
2
3
4
5

Day 1

Day 2

Day 3

6x negatives
7x negatives
8x negatives
9x negatives
10x negatives

2x 5 neg. pull ups


2x 6 neg. pull ups
2x 7 neg. pull ups
2x 8 neg. pull ups
2x 9 neg. pull ups

3x 3 negatives
3x 4 negatives
3x 5 negatives
3x 6 negatives
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
6
7
8
9
10

Day 1

Day 2

Day 3

2 pull ups, 8x negatives


3 pull ups, 9x negatives
4 pull ups, 10x negatives
5 pull ups, 12x negatives
4 x 3 pull ups

4 x 1 pull ups
3 x 2 pull ups
3 x 3 pull ups
5 x 2 pull ups
6 x 2 pull ups

2 x 2 pull ups
2 x 3 pull ups
3 x 3 pull ups
2 x 4 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
11
12
13
14
15

Day 1

Day 2

Day 3

2 x 5 pull ups
2 x 6 pull ups
2 x 7 pull ups
2 x 8 pull ups
2 x 9 pull ups

3 x 4 pull ups
4 x 4 pull ups
4 x 5 pull ups
3 x 6 pull ups
2 x maximum pull ups

8 pull ups
10 pull ups
12 pull ups
13 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
16
17
18
19
20

Day 1

Day 2

Day 3

2 x 8 pull ups
2 x 10 pull ups
2 x 12 pull ups
2 x 14 pull ups
2 x 16 pull ups

4x6
4x7
4x8
4x9
4 x 10

17 pull ups
19 pull ups
21 pull ups
23 pull ups
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
21
22
23
24
25

4 x 12 pull ups
4 x 13 pull ups
4 x 14 pull ups
4 x 16 pull ups
4 x 18 pull ups

Day 2
2 x 20 pull ups
25 pull ups + 15 pull ups
3 x 20 pull ups
2 x 25 pull ups
32 pull ups

Day 3
3 x 18 pull ups
27 pull ups
30 pull ups
30 pull ups + 10 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
26
27
28
29
30

Day 1

Day 2

Day 3

5 x 15 pull ups
5 x 18 pull ups
3 x 25 pull ups
5 x 20 pull ups
3 x 30 pull ups

8 x 10 pull ups
10 x 10 pull ups
6 x 15 pull ups
3 x 25 pull ups
5 x 15 pull ups

4 x 20 pull ups
36 pull ups
37 pull ups
38 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
31
32
33
34
35

Day 2

40 pull ups + 20 pull ups


40 pull ups + 25 pull ups
35 pull ups + 30 pull ups
2 x 35 pull ups
40 pull ups + 10 pull ups

35 pull ups + 25 pull ups


3 x 35 pull ups
42 pull ups
2 x 35 pull ups
2 x 25 pull ups

Day 3
3 x 30 pull ups
40 pull ups
3 x 35 pull ups
43 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
36
37
38
39
40

Day 1

Day 2

Day 3

45 pull ups + 20 pull ups


2 x 40 pull ups
47 pull ups + 25 pull ups
4 x 30 pull ups
3 x 20 pull ups (short breaks)

46 pull ups + 20 pull ups


3 x 35 pull ups
3 x 25 pull ups
2 x 30 pull ups
2 x 25 pull ups

47 pull ups + 20 pull ups


4 x 30 pull ups
48 pull ups
49 pull ups
50 pull ups or more

For more workouts, products and nutrition, flexibility and fitness tips visit:
http://www.jeromefitness.com

Get your affordable, professional and personal nutrition or workout plan:


http://www.jeromefitness.com/personal-training
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

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