7 Weeks to 50 Pull-Ups is built on a flexible program that can benefit men and women alike. It’s an easy-to-follow progressive training program designed to take you from your current fitness level to a level where you can complete as many as 50 pull-ups in one workout. The book provides three levels that are suitable for everyone regardless of age, gender or ability.

Because this type of workout requires you to lift your entire body weight, you’ll need to find a balanced ratio of strength to weight. If your body has excess weight, it’ll obviously be harder to perform the pull-ups. The good news is that working through the levels of the program will help you lose weight due to a revved-up metabolism and the growth of lean muscl Sticking with and completing the program at any level will help you build a stronger body and sculpt your physique in just 20 minutes a day, 3 days a week.

Since the hardest part of any new fitness regimen is the first step, I’d like to save you some time and effort by getting some common excuses out of the way right now.

THE EXCUSE: “I’m not going to do pull-ups at a gym—too many people will see me fail!”
SOLUTION: Start out in the privacy of your home. Most sporting goods stores have inexpensive pull-up bars that work in a doorway or basement.
THE EXCUSE: “I can’t even do one pull-up.”
SOLUTION: You don’t have to be able to do any pull-ups to start. The Prep-Level Program features multiple exercises to prepare you for pull-ups and build your strength and confidence.
THE EXCUSE: “This is probably too hard for a beginner.”
SOLUTION: Nonsense. These are tried and true exercises that anyone can do, with variations for beginners, fitness professionals, and everyone in between.
THE EXCUSE: “I don’t have enough time in my busy schedule to follow a routine.”
SOLUTION: 7 Weeks to 50 Pull-Ups is built around a 15–20 minute workout (with breaks between sets) performed only three days a week.

The workout is very easy to integrate into your life. You can even do sets while getting ready in the morning.
With those excuses out of the way, here’s what you can expect from this book.
PART 1 introduces the program and takes the fear out of pull-ups by explaining the proper form. You’ll learn the health and fitness benefits and the answers to any lingering questions you may have. The goal of Part 1 is to get you ready for a regimen that will transform your body and change your life. The first step consists of preparation, warming up/stretching and taking the initial pull-up test.

PART 2 gets you started on the training plans for every age, gender and ability. They’re broken down into Phase I and Phase II. Each level has its own specific exercise plan and duration, and each level builds on the previous one to help you reach your goal.

The great news is that pull-ups are an incredibly efficient way to work your entire upper body and core in less than 20 minutes a day, 3 days a week with no special training or fancy equipment! You can strengthen and sculpt your arms, shoulders, back and abs by following a progressive training program using pull-ups. 7 Weeks to 50 Pull-Ups features that routine—and much more. The routines contained in this book will detail the plentiful benefits of pull-ups, such as vastly improved muscular endurance in your upper body, arms and core, more lean muscle, and a metabolism fired up to burn any excess fat.

I’ll say it again: 20 minutes a day, 3 days a week. It’s important that a workout be easy to follow, quick, and show results almost immediately. If an exercise is too difficult to follow or remember off the top of your head, you just won’t stick to it. And if you don’t see results quickly, you’re likely to give it up like all those other fitness goals and plans that you probably didn't finish. So, believe me when I tell you that if you follow this program, you’ll feel the results immediately and be well on your way to a leaner, fitter, healthier you.