(Week -1)

“He that would have the fruit must climb the tree. “

– Gandhi
Week -1: Pick the same column as you did in week -2

Day 1

Rest 120 seconds between each set (longer if required)

0 pull-ups 1 pull-up 2 pull-ups
Set 1 1 1 2
Set 2 1 negative 1 2
Set 3 1 negative 1 negative 1
Set 4 1 negative 1 2
Set 5 1 negative 1 negative 1 negative
Day 2

Rest 90 seconds between each set (longer if required)

0 pull-ups 1 pull-up 2 pull-ups
Set 1 1 1 2
Set 2 1 negative 1 2
Set 3 1 1 negative 1
Set 4 1 negative 1 2
Set 5 1 negative 1 negative 1 negative
Day 3

Rest 120 seconds between each set (longer if required)

0 pull-ups 1 pull-up 2 pull-ups
Set 1 1 1 2
Set 2 1 negative 1 negative 1
Set 3 1 1 1
Set 4 1 negative 1 negative 1
Set 5 max max max