Frequency: 2 sessions/week (non-consecutive days)

Duration per session: 20 minutes

Structure:

Phase 1 (Weeks 1–4) → Fundamentals & baseline strength

Phase 2 (Weeks 5–8) → Increased intensity & volume

Phase 3 (Weeks 9–12) → Max strength, singles, and test

At the end of each phase, test metrics decide whether you progress, repeat the phase, or regress to the previous phase.

Deload & Test Week: Every Week 4, 8, and 12

When you hit the target time/reps with perfect form, increase difficulty the next week.

If you miss targets 2 sessions in a row, drop to the previous progression.

Advancement Criteria
Phase 1 → Phase 2:
✅ Dead hang ≥ 30 sec
✅ 2×10 tempo ring rows (3-sec down)
✅ 2×15 sec hollow hold
✅ Able to do 2×1 band-assisted negatives with control

Phase 2 → Phase 3:
✅ Dead hang ≥ 45 sec
✅ 2 x 1 Pull up negatives (≥5-sec lower)
✅ 2 x 10 sec chin-over-bar holds (top position)
✅ 2 x 1 3 position pull up iso hold (top, mid, bottom)

Phase 3 → Goal Achieved:
✅ Dead hang ≥ 60 sec
✅ 1 strict pull-up from dead hang (no kipping)
✅ 1 strict chin up
✅ Active hang ≥ 30 sec

Deload/Test Weeks

Reduce total volume to ~60%

Perform advancement metrics test

Fail criteria → repeat that phase until passed

Extra Notes
Rest: 60–90 sec between sets

Keep all reps strict — no kipping

Grip variety (overhand, neutral) can be rotated for joint health

Optional accessory after session: light biceps curls, banded face pulls for shoulder balance