Procedure

1. Initial Assessment: verify the user currently performs between 0 and 5 unassisted pull-ups. If they exceed 5, suggest a more advanced volume program instead.

2. Phase 1 (Weeks 1-3): Foundation Building

   • Create a 3-day per week schedule (e.g., Mon/Wed/Fri) using create_week.
   • In each session, use add_exercise to include:
     • Inverted Bodyweight Rows: 3 sets of 8–12 reps.
     • Dead Hangs: 3 sets for 20–40 seconds.
     • Scapular Pull-ups: 3 sets of 10 reps.
   • Progression Note: Use create_note to instruct the user to lower the bar height each week for rows and increase hang time by 5 seconds.

3. Phase 2 (Weeks 4-6): Transition to Vertical

   • Transition the primary focus to eccentric (lowering) movements.
   • Update the 3-day schedule with:
     • Negative Pull-ups: 4 sets of 3–5 reps (start at 5s descent, progress to 8s+).
     • Elevated Feet Inverted Rows: 3 sets of 6–8 reps.
     • Bent-Over Dumbbell Rows: 3 sets of 10 reps.
   • Log coaching cues using create_note: "Imagine trying to bend the bar" and "Pull ribcage to bar, not chin."

4. Phase 3 (Weeks 7-8): Peak and Test

   • Week 7 (Intensity):
     • Negative Pull-ups: 3 sets of 2–3 reps (10-second max effort descents).
     • Isometric Holds: 2 sets (chin above bar for max duration).
   • Week 8 (Deload & Test):
     • Days 1-3: Reduce total sets/volume by 50%. Use light rows and 10s hangs. Do not train to failure.
     • Day 5: Test Day. Instruct the user to perform a warm-up and then attempt maximum unassisted pull-ups.

5. Recovery and Form Integration

   • Use remember to store total sets performed and successful hold times to ensure progressive overload in subsequent weeks.
   • Provide form reminders for each workout session:
     • Grip: External rotation to engage lats.
     • Core: Maintain a "hollow body" position to prevent swinging.
     • The Start: "Chest to the ceiling" to ensure scapular initiation.