Starting From Zero: Pull-up Training Program (v19)

1 Exercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsWarm UpWarm UpWarm upWarm upWarm upPull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1 Hollow Rocks102 Body-weight negatives3 seconds8 Partner assisted pull-ups1, 24 Body-weight negatives3 seconds8 Partner assisted pull-ups1, 24 Scapular retractions5 reps2 Jumping pull-ups1 rep10 Partial ROM pull-ups (from bottom)1, 2, 11 Jumping pull-ups1 rep10 Partial ROM pull-ups (from bottom)1, 2, 11 Dead hangs15, 30, 15 seconds2 Modified L-Sits5, 10, 15 seconds2 Hanging leg raises 1, 2, 12 Dead hangs15, 30, 15 seconds2 Hanging leg raises1, 2, 12 PlanksTabata 20 seconds work/ 10 seconds rest8 BurpeesTabata 20 seconds work/ 10 seconds rest8 Sprints30 sec w/30 sec slow jog recovery between each sprint6 Body weight (air)

2 SquatsTabata 20 seconds work/ 10 seconds rest8400 meter max effort run5 repeats w/ 400 meter slow jog recovery between each1 Exercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsWarm UpWarm UpWarm upWarm upWarm upPull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1 Hollow Rocks102 Body-weight negatives5 seconds8 Partner assisted pull-ups1, 24 Body-weight negatives5 seconds8 Partner assisted pull-ups1, 24 Scapular retractions5 reps2 Jumping pull-ups1 rep10 Partial ROM pull-ups (from bottom)1, 2, 3, 2, 11 Jumping pull-ups1 rep10 Partial ROM pull-ups (from bottom)1, 2, 3, 2, 11 Dead hangs15, 30, 15 seconds2 Modified L-Sits5, 10, 15 seconds2 Hanging leg raises 1, 2, 13 Dead hangs15, 30, 15 seconds2 Hanging leg raises 1, 2, 13 PlanksTabata 20 seconds work/ 10 seconds rest8 Jump rope (single or double unders)Tabata 20 seconds work/ 10 seconds rest8 Sprints30, 30, 45, 45, 60, 45, 45, 30, 30 seconds with 1.

3 1 recovery1 Push-upsTabata 20 seconds work/ 10 seconds rest8400 meter max effort run 6 repeats w/ 400 meter slow jog recovery between each1 Exercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsWarm UpWarm UpWarm upWarm UpWarm upPull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1 Hollow Rocks103 Jumping Negatives3 Seconds8 Partner assisted pull-ups3, 2, 13 Jumping Negatives3 Seconds8 Partner assisted pull-ups3, 2, 13 Scapular retractions5 reps3 Jumping pull-ups2 reps10 Partial ROM pull-ups (from bottom)1, 2, 32 Jumping pull-ups2 reps10 Partial ROM pull-ups (from bottom)1, 2, 32 Dead hangs15, 30, 45 seconds2 Modified L-Sits10, 15, 20 seconds2 Hanging leg raises 1, 2, 14 Dead hangs15, 30, 15 seconds2 Hanging leg raises 1, 2, 14 PlanksTabata 20 seconds work/ 10 seconds rest8 BurpeesTabata 20 seconds work 10 seconds rest8 Sprints45 sec w/45 sec slow jog recovery between each sprint6 Body weight (air)

4 SquatsTabata 20 seconds work 10 seconds rest8800 meter max effort run3 repeats w/ 800 meter slow jog recovery between each1 Exercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsWarm UpWarm UpWarm upWarm UpWarm upPull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1 Hollow Rocks103 Jumping Negatives5 Seconds8 Partner assisted pull-ups3, 2, 13 Jumping Negatives7 Seconds8 Partner assisted pull-ups3, 2, 13 Scapular retractions5 reps3 Jumping pull-ups2 reps10 Partial ROM pull-ups (from top)1, 2, 12 Jumping pull-ups2 reps10 Partial ROM pull-ups (from top)1, 2, 12 Dead hangs15, 30, 45 seconds2 Modified L-Sits10, 15, 20 seconds2 Hanging leg raises 1, 2, 3, 2, 12 Dead hangs15, 30, 45 seconds2 Hanging leg raises 1, 2, 3, 2, 12 PlanksTabata 20 seconds work/ 10 seconds rest16 Jump rope (single or double unders)Tabata 20 seconds work/ 10 seconds rest16 Sprints30, 30, 45, 45, 60, 45, 45, 30, 30 seconds with 1.

5 1 recovery1 Push-upsTabata 20 seconds work/ 10 seconds rest16400 meter max effort run8 repeats w/ 400 meter slow jog recovery between each1 Exercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsWarm UpWarm UpWarm upWarm UpWarm upPull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1 Hollow Rocks104 Weighted Negatives (10 lbs)3 Seconds8 Partner assisted pull-ups3, 2, 14 Weighted Negatives (10 lbs)3-5 Seconds8 Partner assisted pull-ups3, 2, 14 Scapular retractions5 reps4 Jumping pull-ups3 reps10 Partial ROM pull-ups (from top)1, 2, 3, 2, 11 Jumping pull-ups3 reps10 Partial ROM pull-ups (from top)

6 1, 2, 3, 2, 11 Dead hangs15, 30, 45 seconds3L-Sits5 seconds5 Hanging leg raises 1, 2, 3, 2, 12 Dead hangs15, 30, 45 seconds3 Hanging leg raises 1, 2, 3, 2, 12 PlanksTabata 20 seconds work/ 10 seconds rest16 BurpeesTabata 20 seconds work/ 10 seconds rest16 Sprints1 min w/1 min slow jog recovery between each sprint6 Body weight negativesTabata 20 seconds work/ 10 seconds rest16800 meter max effort run3 repeats w/ 800 meter slow jog recovery between each1 Exercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsWarm UpWarm UpWarm upWarm UpWarm upPull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1

7 Pull-up assessmentMax effort1 Hollow Rocks104 Weighted Negatives (10 lbs)5 Seconds8 Partner assisted pull-ups3, 2, 15 Weighted Negatives (10 lbs)5-7 Seconds8 Partner assisted pull-ups3, 2, 15 Scapular retractions5 reps4 Jumping pull-ups3 reps12 Partial ROM pull-ups (from top)1, 2, 3, 2, 11 Jumping pull-ups3 reps12 Partial ROM pull-ups (from top)1, 2, 3, 2, 11 Dead hangs15, 30, 45 seconds3L-Sits7 seconds5 Hanging leg raises 1, 2, 3, 2, 13 Dead hangs15, 30, 45 seconds3 Hanging leg raises 1, 2, 3, 2, 13 PlanksTabata 20 seconds work/ 10 seconds rest16 Jump rope (single or double unders)Tabata 20 seconds work/ 10 seconds rest16 Sprints30, 45, 45, 60, 60, 75, 60, 60, 45, 45, 30 seconds with 1:1 recovery1 Push-upsTabata 20 seconds work/ 10 seconds rest16400 meter max effort run8 repeats w/ 400 meter slow jog recovery between each1 Prepared by: Major Misty PoseyStarting From Zero: Pull-up Training Program (v19)Day 5 Day 5 Day 5 Day 5 Day 1 Week 5 Week 6 Day 2 Day 3 Day 4 Day 2 Day 3 Day 4 Day 1 Day 1 Week 3 Day 2 Day 3 Day 4 Day 5 Week 4 Day 2 Day 3 Day 4 Day 1 Day 1 Week 1 Day 2 Day 3 Day 4 Day 5 Week 2 Day 1 Day 4 Day 3 Day 2