From 0 to 5 Pullups in 22 Days (GUARANTEED!)

Summary

Jeff Cavaliere from AthleanX introduces a 22-day pull-up progression plan aimed at helping beginners go from zero pull-ups to performing multiple reps. The plan focuses on building essential strength through inverted rows, dead arm hangs, eccentric pull-ups, and core exercises like the hollow rock. Each day builds upon the last, progressively increasing volume and intensity. With consistent effort and proper technique, participants can expect significant improvements, with most achieving at least three pull-ups by day 22. Cavaliere emphasizes the importance of a structured, step-by-step approach for success in building pull-up strength.

Takeaways

• 😀 The 22 Day Pullup Workout is designed to help you go from zero pullups to achieving 3-5 pullups in just 22 days.
• 😀 Progression is key: each day builds on the previous, incorporating strength and accessory work to increase pullup capacity.
• 😀 The program starts with two key tests: max Inverted Rows and a Dead Arm Hang to assess your starting strength and endurance.
• 😀 Accessory exercises like Chair-Assisted Pullups and Eccentric Pullups are used to build strength gradually and prevent injury.
• 😀 Core strength plays a critical role in performing pullups, with exercises like the Hollow Rock helping stabilize the body during the movement.
• 😀 Non-testing days focus on building strength and endurance, progressively increasing the volume of Inverted Rows and assisted pullup work.
• 😀 The program involves using rest-pause sets, allowing for recovery while still achieving the target reps, without pushing to failure.
• 😀 Each testing block has a clear structure: Test Day (Inverted Row & Dead Arm Hang), followed by three non-testing days with specific exercises.
• 😀 The goal is a 20-second improvement in your Dead Arm Hang by Day 21, with the final test on Day 22 being your first attempt at real pullups.
• 😀 While the program is meant to be followed consecutively, taking an additional rest day is recommended if recovery is insufficient or performance drops.
• 😀 The success of the program comes from a structured, progressive approach—achieving significant improvements in pullup ability by following the plan carefully.

Q & A

What is the main goal of the 22 Day Pullup Workout?

The main goal is to help individuals who currently cannot do any pullups to increase their pullup count, aiming to achieve at least 3 pullups, with many reaching 5, in just 22 days.

Why are accessory exercises important in this program?

Accessory exercises, such as grip strength and core strengthening, are crucial because they help improve the foundational strength needed to perform pullups. They address key weaknesses, such as stability while hanging on the bar and core engagement.

What are the two exercises used to test progress on day 1?

On day 1, the two exercises to test progress are the Inverted Row (to failure) and the Dead Arm Hang (to measure hang time). These exercises help assess initial strength and endurance.

How does the program progressively increase the difficulty over the 22 days?

The program follows a block structure where each block includes a testing day followed by three non-testing days. As strength improves, the number of reps for accessory exercises (such as Inverted Rows) increases by 40%, 50%, and 60% over subsequent blocks.

What is the purpose of the chair-assisted pullup on day 2?

The chair-assisted pullup on day 2 serves as a modification of the pullup, where the chair provides support for the legs, allowing participants to practice the pulling motion while gradually building the strength to perform a full pullup.

How does eccentric training help improve pullup performance?

Eccentric training, such as the Eccentric Pullup, focuses on the controlled lowering of the body from a pullup position. Since we are stronger eccentrically, improving this strength enhances the ability to eventually pull oneself up more effectively.

Why is core strength emphasized in this workout plan?

Core strength is emphasized because it plays a vital role in maintaining stability while hanging from the bar. A strong core helps reduce rocking and improves overall efficiency during pullups, making them easier to execute.

What is the Hollow Rock exercise, and how does it benefit pullup training?

The Hollow Rock is a core exercise that mimics the body positioning required for pullups. By keeping the arms overhead and legs straight, participants work on maintaining stability, which directly translates to better core engagement during pullups.

What should participants do if they feel they are not recovering well between testing days?

If participants are not recovering well or feel their numbers are regressing, they are advised to take an additional rest day between blocks, but not more than that. The program is designed for consecutive training days to maximize frequency and progress.

What results are expected on the final day of the program (Day 22)?

On Day 22, the goal is for participants to test how many pullups they can perform. Those who started with zero pullups should be able to achieve at least 3, with many reaching 5, as a result of following the structured progression over the previous 21 days.