{"product_id":"30-day-pull-up-program-increase-by-15-every-30-days","title":"30 Day Pull-up Program (Increase by 15%+ every 30 days)","description":"\u003ch3\u003e15% Ascent. One number in, thirty days out.\u003c\/h3\u003e\n\n\u003cp\u003eIf you cannot dominate the bar, you do not own your bodyweight. This is a thirty-day protocol built on a single input — your max strict pullups, dead hang to chin clear, no kipping and no excuses — and every rep of every session for the next month is calculated from it.\u003c\/p\u003e\n\n\u003ch4\u003eThree mechanisms, not one\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eStraight sets\u003c\/strong\u003e at 50 to 78% of your max, paired with slow eccentric work on a six-second lower to build the tissue that survives high volume.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEMOM density days\u003c\/strong\u003e — a low rep count every minute on the minute for eight to fifteen minutes. Greasing the groove with a stopwatch, accumulating volume that never approaches failure.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeighted ladders\u003c\/strong\u003e that unlock automatically once you clear twelve strict reps: 25 lb through the first two weeks, 35 lb in week three, back to 25 lb for the taper. Below twelve reps the workbook keeps you at bodyweight, because adding load to a weak pattern is how people get elbow tendinitis instead of pullups.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eA repeating weekly microcycle:\u003c\/strong\u003e straight sets and eccentrics, EMOM, rest, weighted ladder, straight sets and eccentrics, then two days off. Four quality sessions a week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eVolume and load tallied for you,\u003c\/strong\u003e per day and per week, so you can see the block build — roughly 144 reps in week one climbing through week three's heaviest loaded total, then a deliberate taper to 104.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA real taper,\u003c\/strong\u003e not a hopeful one: week four lightens, drops the eccentrics, and gives you three consecutive rest days before you retest.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDay 30 is a retest,\u003c\/strong\u003e and the new number reseeds the whole program. Run it again.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe target is 15% or better every thirty days,\u003c\/strong\u003e measured against your own day-one number.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eAnyone whose PT test, selection standard or ego is limited by pullups. It runs alongside almost any other program — four short sessions a week, one bar, no gym.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 30 days · 4 sessions per week · retest on day 30\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eInput:\u003c\/strong\u003e one max strict pullup test\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e a pullup bar. A weight belt or vest once you clear twelve reps.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":51572393083200,"sku":null,"price":15.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/31_30-Day-Pull-Up-Program.png?v=1786931877","url":"https:\/\/www.runliftperform.com\/products\/30-day-pull-up-program-increase-by-15-every-30-days","provider":"RunLiftPerform.com","version":"1.0","type":"link"}