INSTANT PROGRESS THE 28-DAY PULLUP PLAN

JUST 10 MINUTES A DAY FOR A MONTH CAN PUSH YOU FROM PULLUP ZERO TO YOUR FIRST GREAT REPS.

- KURT ELLIS

THE CHALLENGE

DIRECTIONS: For the next 4 weeks, spend at least 10 minutes a day on the pullup bar. Each week, follow the same routine but push harder-add 1 rep or 5 seconds to every move each week.

Go all out on every pullup assessment. Not getting any reps? Then count the amount of time during each assessment that you're able to continue pulling upward.

DAY 1

• PULLUP MAX-OUT: Do 1 set of as many pullups as you can. DEAD-HANG: Hang on to the bar. Do 6 rounds of 20 seconds.

 • SCAPULAR DEPRESSION: While hanging from the bar with straight arms, pull your torso as high as you can. Do 2 sets of 5.

DAY 2

 • NEGATIVE PULLUP: Grab a bar with an overhand grip, feet on the floor. Jump up to chin height, then take 3 seconds to lower. Do 8, resting 10 seconds between reps.