0-10 PULL UPS GUIDANCE

Hi!
In this short e-book, I will provide you with additional, more detailed explanations about
the method for achieving your first 10 pull-ups.

In the video on my YouTube channel, I decided to outline the method and discuss indi-
vidual exercises, and here, we will move on to solid practice.

Let's start by discussing Level 1, which is the situation where you cannot perform a single
pull-up.

LEVEL 1: YOU CAN'T DO A SINGLE PULL-UP

Routine A
L.p. Exercise RIR Scale Reps Week 1 Week 2 Week 3 Week 4

1 Active Hang Isometrics - 10 seconds

2 Band assisted pull up negatives RIR 2 Reps

Routine B
L.p. Exercise RIR Scale Reps Week 1 Week 2 Week 3 Week 4

Active Hang to passive hang

1 - 10 reps
transitions

2 Active Hang Isometrics RIR 2 Reps

SHORT ROUTINE DESCRIPTION:

Our mini-program consists of 2 routines that you should perform 3 to 4 times a week
with 1 day of rest between each workout! (Of course, only pull exercises are outlined, so
supplement it with other exercises, but do not add more pulling movements to avoid
negatively impacting the recovery).

ACTIVE HANG:

The first exercise is holding the active hang position. The goal is a minimum of 10 seconds,
and each week, try to extend the holding time until you reach 30 seconds.

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0-10 PULL UPS GUIDANCE

PULL-UP NEGATIVES:

The second exercise is negative pull-ups with an over-

hand grip. If you don't have enough strength, equip
yourself with resistance bands and perform negatives
with their assistance. You can purchase bands at
www.caliathletics.com/shop.
The progression method begins with transitioning to
thinner bands initially and then performing negatives
without bands. The final progression step is extending ORDER HERE
the time of lowering phase or increasing the number of
repetitions.

TRANSITION FROM PASSIVE HANG TO ACTIVE HANG:

In this exercise, we activate our shoulder blades while hanging. Instead of holding the
position for time, your goal is to perform repetitions transitioning from a loose hang to an
active hang. The goal is 10 repetitions, and if you master this exercise, progress by adding
a 3-second pause in each repetition.

AUSTRALIAN PULL-UPS:

In this exercise, your goal is to build arm and back strength in a less challenging version
of pull-ups. Your progression should involve moving towards a more horizontal position
and increasing the number of repetitions from week to week.

After completing 4 weeks of the program, perform a pull-up test. If you can manage at
least 1 repetition, move on to the second routine. If you still don't have enough strength,
continue with this program and strive to increase the number of repetitions or progress
to a more challenging exercise in the following weeks.

HOW LONG WILL IT TAKE TO DO ONE PULL-UP?

It depends on many factors, but primarily on your starting point. If you're not far off, you
might achieve your first pull-up after 4 weeks of the program. If you're starting from
scratch, patiently follow the program for several weeks. Sometimes mastering negative
pull-ups alone can take several months of work. Don't give up, and I'm rooting for your tran-
sition to the next level!

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0-10 PULL UPS GUIDANCE

LEVEL 2: YOU CAN DO 1 TO 5 PULL-UPS AT MOST

Routine A
L.p. Exercise RIR Scale Reps Week 1 Week 2 Week 3 Week 4

1 Ring pull ups with feet elevated RIR 2 Reps

2 Weighted vest pull up negatives RIR 2 3/3/3

Routine B
L.p. Exercise RIR Scale Reps Week 1 Week 2 Week 3 Week 4

1 Lat Pulldowns/Pull ups RIR 1 6/6/6 or Reps

Weighted vest chin over bar

2 - 20 seconds
isometrics

SHORT ROUTINE DESCRIPTION:

Our mini-program consists of 2 routines that you should perform 3 to 4 times a week with
1 day of rest between each workout! (Of course, only pull exercises are outlined, so supple-
ment it with other exercises, but do not add more pulling movements to avoid negatively
impacting recovery).

RING PULL-UPS WITH FEET ON A BOX:

In this exercise, the progression is straightforward. Your goal is to increase the number of
repetitions each workout. Strive to perform the exercise with proper technique. If you can
do at least one pull-up, you shouldn't have trouble doing at least 2 repetitions of this exer-
cise.

WEIGHTED PULL-UP NEGATIVES:

Similar to Level 1 routine, we'll include an additional strengthening exercise, which is weight-
ed pull-up negatives. Your goal is to perform 3 repetitions in a set, with each repetition
lasting at least 4 seconds. Choose the weight in the vest so that the exercise is challenging,
and the last repetitions are a significant challenge!

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0-10 PULL UPS GUIDANCE

CHIN-UPS OR PULL-UPS:

If you have access to a lat pulldown machine , your goal is to select a weight that allows
you to do 6 repetitions in a set at the limit of your maximum. The progression goal is to
increase the weight each week while maintaining the same number of repetitions. Alter-
natively, you can perform chin-ups, with the sets being challenging enough to allow you
to do one more repetition in each set. Progress by increasing the number of repetitions.

ISOMETRICS WITH A WEIGHTED VEST:

Another strengthening exercise is holding your chin above the bar with additional weight
in a weighted vest. The goal is to hold this position for 20 seconds, and choose the
weight to make it a demanding set. Try to add a few kilograms each week.

After 4 weeks of the program and a few days of rest, then perform max test. If you
manage to increase the number of repetitions to at least 6, move on to Level 3.

LEVEL 3: YOU CAN DO 6 TO 9 PULL-UPS AT MOST

Routine A
L.p. Exercise RIR Scale Reps Week 1 Week 2 Week 3 Week 4

1 Weighted Pull ups RIR 1 4-5 Reps

2 Ring facepulls RIR 2 Reps

Routine B
L.p. Exercise RIR Scale Reps Week 1 Week 2 Week 3 Week 4

1 Pull ups RIR 1 Reps

2 Feet elevated australian pull ups RIR 2 Reps

SHORT ROUTINE DESCRIPTION:

Our mini-program consists of 2 routines that you should perform 3 to 4 times a week with
1 day of rest between each workout! (Of course, only pull exercises are outlined, so supple-
ment it with other exercises, but do not add more pulling movements to avoid negatively
impacting recovery).

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0-10 PULL UPS GUIDANCE

WEIGHTED PULL-UPS:

You might be wondering, "Darek, I have trouble with regular pull-ups, and you want me to
do them with extra weight!" Don't worry, trust me, we won't start with 15 kg right away! Start
with one, two, or three kilograms. Adjust the weight so that you can perform at least 4 rep-
etitions in a set. Then, each week, try to either increase the number of repetitions with the
same weight or increase the weight while keeping the same number of repetitions.
Imagine starting with +2 kg and, in 4 weeks, going from 4 repetitions in a set to 7. Without
weight, you will surely be able to do 8, 9, or maybe even 10 repetitions!

FACE PULLS:

Accessory exercise to strengthen the rotator cuffs. You can do it on a cable machine or
rings. Progress by increasing the number of repetitions.

PULL-UPS WITH AN OVERHAND GRIP:

Perform 4 sets of overhand pull-ups, and try to increase the total number of repetitions
every week. Progress might not be possible in every set, so always focus on the first one!

AUSTRALIAN PULL-UPS WITH FEET ON A PLATFORM:

In this exercise, aim to progress by increasing the number of repetitions every week. Use
a hammer grip.

After 4 weeks of the program and a few days of rest, perform max test. If you
manage to increase the number of repetitions to 10, congratulations! Be sure to
reach out to me on Instagram (@caliathletics_).

If your result has improved but you haven't reached 10 repetitions yet, after a
few days of rest (a deload), you can restart the training routine and continue for
several more weeks.

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0-10 PULL UPS GUIDANCE

I hope this additional file was useful. If you'd like to show your appreciation, leave
a comment on my latest video on my channel! Just write any comment like
"I checked the e-book - im starting the workouts!" It will help me reach a larger
audience, and I'll have the satisfaction of knowing I helped someone!

If you're looking for training program perfect for begginers, I

invite you to visit www.learncalisthenics.fit!

This system will help you master all basic exercises,

providing you with the knowledge of how to acquire
superhuman strength, rarely seen in the real world.
Our informative videos and a 5-LEVEL system make
up a complete course which will teach you the
foundations of calisthenics.

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