(Week -2)

“Whoever wants to reach a distant goal must take small steps.”
– Helmut Schmidt

Week -2: Pick the appropriate column depending on your initial test results

Day 1

Rest 120 seconds between each set (longer if required)
0 pull-ups 1 pull-up 2 pull-ups
Set 1 1 negative 1 2
Set 2 1 negative 1 negative 1
Set 3 1 negative 1 negative 1
Set 4 1 negative 1 negative 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 negative 1 2
Set 2 1 negative 1 1
Set 3 1 negative 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 negative 1 2
Set 2 1 negative 1 1
Set 3 1 negative 1 negative 1
Set 4 1 negative 1 negative 1
Set 5 1 2 2