25 Pull-Up Program

CAPT Mike Prevost, USN

If you find this program helpful, please consider donating to the Special Operations Warrior Foundation at:
http://www.firstgiving.com/fundraiser/prevosttraining/PrevostTrainingFundraisingPage

Copyright 2013. All rights reserved. Do not copy or redistribute without permission of the
author.
U.S. Navy Photo by Mass Communication Specialist Seaman Marco Villasana , www.navy.mil

Disclaimer: The advice and information contained in this document may not be appropriate for all
individuals. Therefore, the author, employees, company, affiliates, or any other parties involved in
the creation or promotion of our products are not responsible for any injuries or health conditions that
may result from advice, opinions, and programs represented in this program or any of our training
programs or other products. The information on this website and in the training program are the
opinions of the author and are not a replacement for medical advice. You should consult a physician
before starting any diet or exercise program. If you choose to follow the program without consulting
your physician, you are doing so at your own risk. We claim no responsibility for any injuries you
might sustain. The opinions and assertions contained herein are the private opinions of the author
and are not to be construed as official or reflecting the views of the Department of Defense.

The pull up chart below is designed to provide a reasonable load and progressive overload plan.
Start somewhere in the chart where you are certain that you can perform all of the reps for that day.
Be conservative. Work your way through the chart, day by day. Be sure to take the off days. If you
fail to complete all of the reps for a day, do not move to the next day. Stay on that day until you can
perform all of the prescribed reps. Nobody will be able to run through all 108 days without missing a
rep. Most will stall several times. It is OK to take some additional off days from time to time. An
occasional additional off day will not have a negative effect on the program and in many cases will
be beneficial. Individual recovery ability will vary. Some people will need more off days. If you are
stalling often, alter the program to take off every every other day. The goal is to find the right
frequency of training to match your recovery ability. Start with the program as written. Most will be
able to handle this frequency for the first month before stalling.
Pull Up Chart

n= slow negative. Use a step, or jump up to get in the top position of the pull up. Hold this position
for 3-5 seconds, and then lower yourself down slowly (approximately 5 seconds) to complete a
negative repetition. Wherever you see an n insert 3-5 of these negative repetitions.

Supplemental Exercises
Perform sets of pushups between your sets of pull ups. This ensures that your shoulder strength
is balanced and will keep your shoulders healthy. You can use the push up chart below. Start at the
top with the column that represents your current maximum (with perfect form). Work your way down.
Use the same progression and procedures described in the pull up section.

Additional Pulling
For those who are unable to complete the repetitions prescribed in day 13 of the pull up program,
additional pulling is advisable to ensure that you are getting enough pulling volume. If you are able
to complete the reps and sets prescribed in day 13, additional pulling is not necessary. For those
needing additional pulling, alternate between horizontal and vertical pulling. In other words, one day
prescribes horizontal pulling exercises, and the next prescribes vertical pulling exercises. The
reason we alternate horizontal and vertical pulling is because research has shown that neither pull
downs, nor horizontal rows completely recruits all of the musculature used in a simple pull up.
However, both of them combined recruit all of the necessary muscles. Pick one exercise and
perform 3-4 sets of 5-8 repetitions of a single horizontal pull or vertical pull exercise. Do these pulls

in addition to the pull up chart sets until you can complete day 13 successfully, then just stick to the
pull up chart. Include the pushups as well. Remember, alternate horizontal pulling with vertical
pulling on your workout days. The exercise choices for both pulling movements are illustrated
below.

Horizontal Pull

Vertical Pull

Important note: This is not a complete strength training program. This program addresses pull ups
only. A more complete strength training program would include vertical pressing, squatting, hip
hinge, and core work.

About the Author

Mike Prevost earned a PhD in exercise physiology from Louisiana State University in 1995.
He specialized in muscle physiology and metabolism. Throughout his college years (10
years total) he worked as a personal trainer in various gyms and fitness centers. He has
trained athletes for many different sports including triathlon, ultra running, surfing, power
lifting, bodybuilding, mixed martial arts, football, basketball and more. After finishing his
PhD, he took a commission in the U. S. Navy as an Aerospace Physiologist in the Navy
Medical Service Corps. While serving in the Navy he developed human performance
training material for the U. S. Special Operations Command. He developed new fitness
standards for Navy rescue swimmers. He served as a consultant to the USMC in evaluating
the safety of the USMC Combat Fitness Test. He also served on a Navy committee tasked
with proposing alternatives to the Navy physical fitness test. He trained thousands of
aviators and aircrew on survival techniques, physiology, and human performance. He also
served as the Director of the Human Performance Laboratory at the U. S. Naval Academy,
where he performed physiological testing of athletes to improve performance, developed the
Principles of Strength and Conditioning Course for all Midshipmen, and served as the
director of remedial fitness training programs. He has over 25 years of experience in
working with athletes.