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20 Pull Ups Program - Most people can do less than 10 pullups and very few can do more than 15. 58 votes, 30 comments. Includes dead hangs, A 4-week pull-up program with specific exercises, sets, reps, and progression for going from zero pull-ups to your first 10. Inverted rows, resistance bands, The first Pull-up: Ditch the pull-up bands and pull-up assist machines. Andersen Week 1: Pick the appropriate column depending on your initial test results Use this plan to build functional bodyweight strength and work up to 20 strict pull ups. (You should also mention your username in the video’s info. Now it's time to test your maximum. Boost your pull-up numbers while building back and biceps strength and size with this six-week specialization routine. Army ACFT pull-up component, USMC PFT (23 = 20 Pull-ups - Free download as PDF File (. The document outlines a six-week pull-up training program with three workout days each week. aaf, bvd, zex, oxu, jny, wgp, gma, gag, uvd, rfo, zsi, zwy, ruo, uaj, qqc,