Here is an awesome pull-up program I followed a while back. It works, but you gotta show up consistently for 30 days. (I didn't write this, you can find the whole program here: https://www.strongfirst.com/the-fighter-pullup-program-revisited/) Hope this helps! The 5RM Fighter Pullup Program - Day 1—5, 4, 3, 2, 1 - Day 2—5, 4, 3, 2, 2 - Day 3—5, 4, 3, 3, 2 - Day 4—5, 4, 4, 3, 2 - Day 5—5, 5, 4, 3, 2 - Day 6—Off - Day 7—6, 5, 4, 3, 2 - Day 8—6, 5, 4, 3, 3 - Day 9—6, 5, 4, 4, 3 - Day 10—6, 5, 5, 4, 3 - Day 11—6, 6, 5, 4, 3 - Day 12—Off - Day 13—7, 6, 5, 4, 3 - Day 14—7, 6, 5, 4, 4 - Day 15—7, 6, 5, 5, 4 - Day 16—7, 6, 6, 5, 4 - Day 17—7, 7, 6, 5, 4 - Day 18—Off - Day 19—8, 7, 6, 5, 4 - Day 20—8, 7, 6, 5, 5 - Day 21—8, 7, 6, 6, 5 - Day 22—8, 7, 7, 6, 5 - Day 23—8, 8, 7, 6, 5 - Day 24—Off - Day 25—9, 8, 7, 6, 5 - Day 26—9, 8, 7, 6, 6 - Day 27—9, 8, 7, 7, 6 - Day 28—9, 8, 8, 7, 6 - Day 29—9, 9, 8, 7, 6 - Day 30—Off

@Mikael Ali - great question, it's not all that clear. But yes, you're correct. So, for example, Day 1 you'll do 5 total sets, with each rep decreasing by 1

I always recommend starting with the hollow body hold b/c it really teaches your body how to stay connected and locked together. ***Potentially little known to many, but a pull-up involves a tremendous amount of core/ab strength, so starting with static exercises that build strength is IMO the best place to start. Here's a nice progression I've taught (and used) in the past... 1. hollow body 2. hang (hollow body position) 3. flexed arm hangs 4. negative pull-ups (start from flexed hang and lower yourself to straight arm hang under control) 5. weighted hang (start light... you can hook a light kettlebell to your foot) 6. weighted flexed arm hangs 7. negative weighted pull-ups (start from flexed hang and lower yourself to straight arm hang under control) This progression could be done over weeks or even months... best to start slow and own each step before you move on. Hope this is helpful!