This program is designed to go on top of your current program. It should take no more than 15 min, 3 days a week. This program is designed for someone who does not yet have their first strict dead hang pull up. The final result of this program and the amount of strict pull ups you will be able to do at the end of the 12 weeks will depend on how close you are from the start. It’s broken down into three 4 week mesocycles. If you are just starting out and maybe have a hard time hanging on the pull up bar, you may want to repeat the first meso a few times. If you are a little more advanced, you can work your way through the program and continue to repeat meso 3 as needed. Once you’re able to do 3-5 strict pull ups you will need to progress to a program designed to increase your reps as opposed to completely your first one.