Guide to 20 Dead Hang Pull-ups
Over the Top on ‘Dead Hang’ Pull-ups
Everybody knows that the only way to increase your ability to do pull-ups is to do them over and over again. This program should return results in six months or less, just in time for your next PFT.
The program is based on performing a manageable number of pull-ups each day, and gradually increasing the number. The total number of pull-ups done each day is completed in five sets. Each step is repeated daily for two weeks before progressing to the next step. Time is not a factor, but each workout can be completed in less than ten minutes. Set your goal and begin by adjusting the schedule to suit your particular fitness level.
Pull-up Workout Schedule
| Steps | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 |
| Set 1 | 7 | 8 | 8 | 9 | 10 | 10 | 10 | 11 | 12 | 13 | 14 | 14 | 15 | 16 | 16 | 17 | 18 | 18 |
| Set 2 | 6 | 6 | 7 | 7 | 7 | 8 | 8 | 8 | 9 | 9 | 9 | 10 | 10 | 10 | 11 | 11 | 11 | 12 |
| Set 3 | 5 | 5 | 5 | 6 | 6 | 6 | 7 | 7 | 7 | 8 | 8 | 8 | 9 | 9 | 9 | 10 | 10 | 10 |
| Set 4 | 4 | 5 | 5 | 5 | 6 | 6 | 6 | 7 | 7 | 7 | 8 | 8 | 8 | 9 | 9 | 9 | 10 | 10 |
| Set 5 | 4 | 4 | 5 | 5 | 5 | 6 | 6 | 6 | 7 | 7 | 7 | 8 | 8 | 8 | 9 | 9 | 9 | 10 |
Each step is done two weeks before advancing. A workout consists of approaching the bar five times to do the specified number of repetitions in each set of pull-ups. Set a comfortable and reasonable time to complete the workout. Select one day each week to omit the workout and do one-third the total repetitions for the day.
