Pre-Recon Ron Pull-Up Program – Increase Your Pull-Ups

The Recon Ron Pull-Up Program expects you to be able to do six pull-ups in the first set of the program. Some people may not be able to do the six. This program is therefore designed to help you gradually increase your pull-ups from one pull-up, before starting the Recon Ron pull-up program.

If you are unable to do one pull-up, then you may need to look for a program that starts with negatives or assisted pull-ups. You may also consider doing push-ups (press-ups). You may find that when you can do 10 proper push-ups, you will likely be able to do at least one pull-up.

This program generally works as follows:
Select days on which to do the pull-ups. 3 days a week (such as Monday, Wednesday and Friday) or 4 days a weeks should be enough.
On your pull-up workout days, do five sets of pull-ups as shown in the program.
Each set should have the indicated number of pull-ups.
Rest 45 seconds to 3 minutes between sets, as you need, but the shorter the rest, the better.

After each week, if you were able to complete the indicated number of pull-ups for that week, then move to the next week’s workout.
If you were not able to complete the workout as indicated, then repeat that week’s workout.

You may decide to progress faster or slower, depending on your fitness level, but do not attempt too much too soon.

In this program, the total number of pull-ups in each workout is increased by 2 from one week to the next.

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
Set 1 1 2 3 3 4 4 5 5 6
Set 2 1 2 2 3 3 3 4 4 5
Set 3 1 1 2 2 2 3 3 4 4
Set 4 1 1 1 2 2 3 3 3 3
Set 5 1 1 1 1 2 2 2 3 3
Totals 5 7 9 11 13 15 17 19 21

After Week 9, you should be able to start the Recon Ron Pull-Up Program.

All the best!

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