Josh · 0 to 5 Pull-Ups

Make each rep count

Overhand grip near shoulder width. Start with straight elbows, lift your chin clearly over the bar, then lower under control to straight arms. No jumping, swinging, or kipping.

Progress assistance

Choose machine assistance that leaves 1–2 clean reps in reserve. When every prescribed set reaches the top of its rep range, reduce assistance by 5–10 lb next time. More machine assistance means an easier pull-up.

After your first rep

On Tuesday and Thursday, do 4–6 clean unassisted singles with 2–3 minutes of rest; then do 2 assisted sets of 5. As singles become easy, build sets of 2, then 3. Keep most sets shy of failure.

Test every other Thursday

On weeks 2, 4, 6, 8, 10, 12, and 14, make one max-rep attempt after warming up, before assisted work. Rest fully afterward. If you still have zero reps in week 9, keep building assisted strength; the phases are guides, not deadlines.

Keep it sustainable

Use weights that leave about 2 clean reps in reserve. Add a small amount of weight only after reaching the top of the rep range on every set. Skip negatives if your elbows or shoulders get irritated. Rest Saturday through Monday from this plan.

Final test

In week 15, do an easy tune-up Tuesday, rest Wednesday, and test five strict pull-ups on Thursday, December 31. The date is a target, not a guarantee.