the plan

🔑 Big Picture: a pull up by the end of December.

• 3 Pull-up Strength Days (Mon/Wed/Fri)
• 3 Conditioning Days (Tue/Thu/Sat)
• 1 Rest/Active Recovery (Sun — dog walk counts)
• Dog walks daily (stroll pace is fine, just keep moving)

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💪 Pull-Up Strength Day (3x weekly)

1. Assisted Pull-ups OR Negatives

• Assisted: 3 sets of 5–8 reps
• Negatives: 3–5 reps per set, each lowering over 3–5 sec
• Rest: 90 sec between sets

2. Isometric Holds

• Pick one position (top, mid, or active hang at bottom)
• 2–3 holds, 10–20 sec each
• Rest: 60 sec between holds

3. Inverted Rows

• 3 sets of 10 reps
• Rest: 60 sec

4. Core (Dead Bugs or Hollow Holds)

• Dead bugs: 3×10 per side OR Hollow holds: 3×15–20 sec
• Rest: 30–45 sec

5. Farmer’s Carries (Grip Focus)

• Choose a load you can hold for ~30 sec
• Do 2–3 carries, 20–30 sec each
• Rest: 60–90 sec between carries

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🚣 Conditioning Day (3x weekly)

1. Rowing Machine

• 15 minutes total
• Every 2 minutes, do a 20–30 sec burst at faster pace, then return to moderate
• (Think: “conversation pace” most of the time, “hard breathing” during bursts)

2. Bodyweight Squats or Lunges

• 3×12–15
• Rest: 45 sec

3. Push-ups (any variation you can do with good form)

• 3×8–12
• Rest: 45 sec

4. Core

• Side planks: 2×20 sec each side
• Bird dogs: 2×8 per side

Optional: Light farmer’s carry (50–60% of weight used on pull-up days), 2 carries of 20 sec each

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🐕 Dog Walks (Daily)

• At least 15 min, even at stroll pace — good recovery + circulation.

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📈 Progression

• Each week, aim to add:
  • 1–2 sec longer on negatives/holds, OR
  • 1 rep to assisted pull-ups/rows, OR
  • 5 lbs heavier on farmer’s carries, OR
  • Another burst during rowing
• Tiny steps add up — if you can do that each week, you’ll be much closer to a pull-up by January.