@fromant65
22 day: Blocks: -Testing day -Non testing day x3 Days 1-4: Block1 Days 5-8: Block2 Days 9-12: Block3 Days 13-16: Block4 Days 17-20: Block5 Day 21: Final test 1 Day 22: Final test 2 Block: Day 1: - Inverted row (max to failure). Keep the number for future tests - 2 minutes rest -Dead arm hang (Max time). Keep the time for future tests Day 2: - Chair Assisted Pull Ups: 1/2 max inverted rows from test day 1. - 2 minutes rest - Inverted Rows: Test day 1 + 40% Day 3: - Eccentric Pull Ups: 1/2 max inverted rows from test day 1 - 2 minutes rest - Inverted row: Test day 1 + 50% Day 4: - Hollow Rocks for time to failure. Keep the time for future tests - 2 minutes rest - Inverted row: Test day 1 + 60% -You can rest and continue then. Pause before reaching failure. Repeat this every block. Every block gives you a new max mark You can take one rest day if you need it, but no more than that. It's designed to work in 22 days Day 21: New max dead arm hang time (maybe 20 seconds more?) Day 22: New max pull ups in 1 set (maybe from 0 to 3 to 5 ) Update: I just finished day 22 today. In day 1 I was able to do 1 perfect Pull up. Today I'm able to do 1 perfect Pull up as well. I see no progress there. But my dead hang increased from 48 to 65 seconds, and my inverted row from 18 to 28. Update 2: after 20 days (aprox) of the last edit, I am able to do 4-5 clean pull ups and 10 without locking my elbows. I started at 1, remember. All I did in this 20 days was assisted pull ups the fisrt week, max reps -1 for each set, 3 sets. Then, the same with normal pull ups. 2 or 3 times a week. Edit: I didn't try to improve that much my amount of pull ups since the last edit until now. One you can do a decent amount of pull ups (maybe 5 to 10), it may be useful to do 1 set of pull ups to failure every day/every other day, aside from your normal workouts. Of course, you should listen to your body and if your back or arms hurt as hell, just don't do it that day. I recovered my PB (12) in just a week with this technique. If you have some weak areas (for example, forearms) you can do also an extra set to failure of isolation for that muscle group (for example, I do one dead hang max per day)
@taldivon4114
I am 14 years old. For a long time l tried to do pull ups but I couldn't. And after 21 day of your program I finally succeeded to do 2 pull ups. Thank you.
@ctursi3234
Hey Jeff - just wanted to share a success story - on Day 22, i did 3 pullups after being at zero before i started the program - frankly i was “O” for life until NOW!!! i still somewhat couldnt believe last night as i went to bed, so this morning (day 23), i woke up early and went down to my basement to try again just to make sure i didnt dream it, LOL - and I did 3 PULLUPS again. Thanks so much for this program - i had tried about 8 different programs before and failed miserably. Now I have a goal to give myself a christmas present of 10 quality pullups on Dec 25th - i am going to take just a couple days off and start the program over again with a weighted vest this time - i’ll keep doing REAL PULLUPS in between. For everyone out there who cant do any pullups, this DOES work - and its FREE - give it the 22 days and stick to it - if I can do it at 53 years old @ 240lbs with super long arms, then anyone can do it - good luck - and ill be back with updates on pursuit of my christmas day goal.
@shomgerry
I no longer have Mondays Tuesdays and Wednesdays on my calendar... I just have testing days and non testing days.
@Ben-xl7ft
46yr old 230lb guy here, strong but never done a pull up in my life. Followed the program and got two at end! Repeating it again to progress further, thanks Jeff.
@leonardra1
I am 44 years old, 6'1", 226 lbs (40 lbs overweight). I could not do a single pull-up and I executed this workout (with a few rest days and took off on Thanksgiving). On day 28, I tested and knocked out 3 pull-ups. Moving on to EMOMs now. Thanks for the gouge, Jeff!
@rakhidas5633
Jeff's kids learned how to count by counting the muscles on Jeff's back
@Trippp550
For anyone who wants all this information in a simple easy format, copy, paste, and print the following: 22-Day Pull-Up Training Checklist ⸻ Block 1 (Days 1-4) ✅ Day 1 - Test Day ☐ Inverted Rows (to failure, record number) ☐ Dead Arm Hang (record max time) ✅ Day 2 - Non-Test Day ☐ Chair-Assisted Pull-Ups (1/2 of Day 1 max rows) ☐ Inverted Rows (Day 1 max + 40%) ✅ Day 3 - Non-Test Day ☐ Eccentric Pull-Ups (1/2 of Day 1 max rows) ☐ Inverted Rows (Day 1 max + 50%) ✅ Day 4 - Non-Test Day ☐ Hollow Rocks (to failure, record time) ☐ Inverted Rows (Day 1 max + 60%) ⸻ Block 2 (Days 5-8) ✅ Day 5 - Test Day ☐ Re-test Inverted Rows (record new max) ☐ Re-test Dead Arm Hang (record new time) ✅ Day 6 - Non-Test Day ☐ Chair-Assisted Pull-Ups (1/2 of Day 5 max rows) ☐ Inverted Rows (Day 5 max + 40%) ✅ Day 7 - Non-Test Day ☐ Eccentric Pull-Ups (1/2 of Day 5 max rows) ☐ Inverted Rows (Day 5 max + 50%) ✅ Day 8 - Non-Test Day ☐ Hollow Rocks (to failure, record time) ☐ Inverted Rows (Day 5 max + 60%) ⸻ Block 3 (Days 9-12) ✅ Day 9 - Test Day ☐ Re-test Inverted Rows (record new max) ☐ Re-test Dead Arm Hang (record new time) ✅ Day 10 - Non-Test Day ☐ Chair-Assisted Pull-Ups (1/2 of Day 9 max rows) ☐ Inverted Rows (Day 9 max + 40%) ✅ Day 11 - Non-Test Day ☐ Eccentric Pull-Ups (1/2 of Day 9 max rows) ☐ Inverted Rows (Day 9 max + 50%) ✅ Day 12 - Non-Test Day ☐ Hollow Rocks (to failure, record time) ☐ Inverted Rows (Day 9 max + 60%) ⸻ Block 4 (Days 13-16) ✅ Day 13 - Test Day ☐ Re-test Inverted Rows (record new max) ☐ Re-test Dead Arm Hang (record new time) ✅ Day 14 - Non-Test Day ☐ Chair-Assisted Pull-Ups (1/2 of Day 13 max rows) ☐ Inverted Rows (Day 13 max + 40%) ✅ Day 15 - Non-Test Day ☐ Eccentric Pull-Ups (1/2 of Day 13 max rows) ☐ Inverted Rows (Day 13 max + 50%) ✅ Day 16 - Non-Test Day ☐ Hollow Rocks (to failure, record time) ☐ Inverted Rows (Day 13 max + 60%) ⸻ Block 5 (Days 17-20) ✅ Day 17 - Test Day ☐ Re-test Inverted Rows (record new max) ☐ Re-test Dead Arm Hang (record new time) ✅ Day 18 - Non-Test Day ☐ Chair-Assisted Pull-Ups (1/2 of Day 17 max rows) ☐ Inverted Rows (Day 17 max + 40%) ✅ Day 19 - Non-Test Day ☐ Eccentric Pull-Ups (1/2 of Day 17 max rows) ☐ Inverted Rows (Day 17 max + 50%) ✅ Day 20 - Non-Test Day ☐ Hollow Rocks (to failure, record time) ☐ Inverted Rows (Day 17 max + 60%) ⸻ Block 6 (Days 21-22 - Final Test) ✅ Day 21 - Final Test Prep ☐ Rest or light mobility work ✅ Day 22 - Final Test Day ☐ Max Strict Pull-Ups (record final number) ☐ Max Dead Arm Hang (record final time) ☐ Compare progress with Day 1 — you’re welcome —
@tree6236
this morning i finished day 8 of this program. this evening, about ten minutes ago, i did my first pull up ever at the age of 28. i'm sure my form is trash, but i have a starting point now. thank you!
@benjamindover9312
When Jeff turned 18, his parents moved out.
@operationhelpers3267
Block One: Day 0: 10 seconds of dead arm hang and 11 inverted rows, with laying, rests in-between Day 1: Did 2x15 Inverted rows and 2x10 Chair Assisted pull-ups. Chair Assisted pull-ups weren't that much of a challenge but Inverted rows were a problem Day: 2 Did 2x17 Inverted rows 2x16 and 5x3 eccentric pullups. Day: 3 10 seconds of hallow rocks and 17x2 inverted rows Block Two: Day 0: 30 seconds of dead arm hang, +20 seconds POGCHAMP, and 13 inverted rows, this time I didn't take breaks, couldn't ask for more during block one. Day 1: Supported pull-ups 2x8 and 1x18 Day 2: 8 Eccentric pullups, 1x20 inverted rows Day 3: 29 seconds of hollow rock, 1x21 Block Three: Day 0: 41 seconds of dead arm hang and 15 inverted rows, that's pretty pog at this pace I'll reach 60 seconds of dead arm hang and 20 inverted rows in the final results, that's really good. Day 1: 21 inverted rows and 8 assisted pull ups didn't really feel full after this one Day 2: 23 inverted rows and 8 eccentric pullups this one was actually filling Day 3: 45 seconds of hollow rock and 24 inverted rows, they were getting easy, or it's just I didn't use my biceps before it (At this block I could get to half-pullups) Block Four: Day 0: 54 seconds of dead arm hang and 18 inverted rows, they were really getting easier, and I just realized it. It should put me at 22 inverted rows at the end of the challenge, and I'll be trying my best to get 1 minute and half of dead arm hang Day 1: I did 9 half-pullups and 26 inverted rows they were decently hard. Day:2 doing my reps as usual, but this time i could hold an eccentric pullup for longer Day: 3 1 minute hollow rock and the usual inverted rows Block 5: Day: 0 1:15 dead arm hang and 21 inverted rows, more than I expected. Day 1: Usual reps Day 2: Could hold eccentric pullups for way longer than before and for more reps, I can feel myself getting stronger, and the usual inverted rows Day 3: Usual hollow rocks and inverted rows -------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- Well I didn't manage to do a pullup within 22 days but I've had a low starting point, so I'm gonna resume the challenge and hope to do 1 pullup after it Block one: Day 0: 23 inverted rows and 45 seconds dead arm hang, score 30 secs lower but what to expect after a 2 week break
@darkknight213
Guys, it does work! It's been more than a year since I've been going to gym and I was never able to do a single pull up...well, I couldn't even lift myself a few inches... I never thought I would be able to do pull ups until I saw Jeff's video and I started this plan. Today was the final day and I did 2 pull ups! It's something I never imagined I'd ever do. Thank you Jeff for your amazing videos and guys, give it a try, it really works!
@Linda-mp8co
Can't thank you enough for this video. I more than doubled my pull-ups. I'm a 59 yr old female and my upper arms are looking so much firmer! Really, really hard area to firm. A million 'thank you's' Jeff!
@patharveybtr
I started this program on Jan 1, only finished today after being derailed by a Covid diagnosis and taking a week off before starting over again. I successfully added 20 seconds to my deadhang AND went from a max of 2 pull-ups to 4. Thanks Jeff!
@adriancabanas94
First pullups of my life today! Managed 2, but noticed later that because of the uncertainty and lack of confidence, the form was very inefficient, weak grip and loose core and legs. Hoping to improve up to 3, but the promise was absolutely fulfilled.
@Julia-rm2vw
Today is test day for my 5th block! Oh my, my hands hurt so bad, even my fingers hurt hahaha
The eccentric pull up was the most difficult part so far. I lacked the strength and confidence to take my feet off the chair, on block one and 2 it would take me 5 minutes to do a single rep. Now I can do them on sets of 3 \o/
Here are my numbers so far:
Rows | Hang | Rock
block 1: 10 | 29s | 35s
block 2: 12 | 40s | 49s
block 3: 16 | 47s | 60s
block 4: 20 | 51s | 83s
block 5: 25 | 60s | n/a
I am aiming to get one pull up on day 22. We can do it people!
@ojasdeshpande7296
Its just my 5th day and I can see a difference. Dead hand increased from 50s to 1m15s. Inverted rows doubled from 7-14 and am even able to do 10 pushups(4-5 initially). Great routine, will benefit everyone who follows sincerely
@theclimb8632
holy shit, it fucking works. I'm 20 yr female 120lb who never been able to do a pull-up. I went from 0 to 2 in. Got it in 3 weeks. Granted, I had done some negatives prior to doing this program, but still. I can't believe it works. Thank you, good sir.
@riceballthecat957
Jeff cut his own umbilical cord when he was born, and drove his mom home from the hospital.
@athleanx