Wk 1–4
Negatives
Jump up, lower 5 s. 3×5 each gym day.
Wk 5–9
Band-assisted
Full reps with medium band. 3×5–6.
Wk 10–13
Unassisted!
3×max. Target 3→5 reps.
Wk 14–16
Volume build
3×max + 1 negative. Target 5→8 reps.
Wk 17–20
Maintain & peak
2–3×max. Target 8→10 reps. 🎯
💡 Do chin-up work at the END of both gym sessions (muscles already warmed up). Never skip it — this is your most important long-term progression.