At a glance
- Who it suits: anyone who can hold the bar for about 5 seconds. Under that, start with the beginner guide.
- Schedule: 3 sessions a week on non-consecutive days, 3 sets, 90 seconds of rest.
- Progression: add 5 seconds per set each week, then a test hold in week 4.
- Goal: builds toward a 30-second hang from a 15 to 20 second baseline. Repeat weeks 3 and 4 if you start lower.
These doses are common training practice, not a tested prescription.
What is the 4-week dead hang program?
The 4-week dead hang program is a beginner plan of three short sessions a week that builds toward a 30-second hang from a 15 to 20 second baseline. It needs only a pull-up bar. For a single session rather than a multi-week plan, see the dead hang workout plan in the guide.
This 4-week program adds 5 seconds per set each week to your baseline hold. A 15 to 20 second baseline reaches roughly 30 seconds by test day. Repeat weeks 3 and 4 until you reach 30 if you start lower. You train 3 days per week with 3 sets per session.
Weekly hang time stays under 5 minutes for a baseline up to 20 seconds. The program suits anyone who can hold the bar for about 5 seconds. No previous training experience is needed. The doses are common training practice, not a tested prescription.
| Detail | Specification |
|---|---|
| Goal | Build toward a 30-second dead hang |
| Duration | 4 weeks |
| Frequency | 3 sessions per week |
| Sets per Session | 3 |
| Rest Between Sets | 90 seconds |
| Grip | Double overhand, shoulder width (neutral grip once in week 3) |
Before You Start
Equipment Needed
A pull-up bar that holds your full body weight is the only requirement. Doorframe bars, wall-mounted bars or gym pull-up stations all work. The how to dead hang guide has setup details.
Optional additions include chalk if sweat ends your hang. A timer app on your phone or the free timer and log on this site both work. That link opens 3 hangs of 15 seconds with 90 seconds of rest; change the hang time to your own baseline. Step down rather than drop; a mat helps.
Baseline Test
Grip the bar with a double overhand grip at shoulder width. Hang with straight arms and start your timer. Hang until a second or two before your grip gives out. Then step down under control. Record that number in seconds. Your baseline hold is about 80% of that number. It is the hold you can repeat for three clean sets and it is your Week 1 target.
Score under 5 seconds? Start with the regression exercises in the beginner dead hang guide for 1-2 weeks before beginning this program.
Week 1: Foundation
Week 1 establishes your baseline volume and locks in proper dead hang form. Every set uses your baseline hold. That is about 80% of your test-day max, so all three sets stay clean. Do not push beyond that number this week.
Session Structure
- Set 1: Hang for your baseline hold
- Rest: 90 seconds
- Set 2: Hang for your baseline hold
- Rest: 90 seconds
- Set 3: Hang for your baseline hold
Form Checklist
Grip the bar with thumbs wrapped around it. Keep arms fully extended. Pack your shoulders down slightly away from your ears. Breathe steadily through the nose. Look straight ahead or slightly down.
Record all three set times and how the last set felt.
Week 2: Building Endurance
Add 5 seconds to each set compared to your Week 1 times. A 15-second baseline means a 20-second target per set in Week 2. Rest stays at 90 seconds between sets.
Key Focus
Grip fatigue hits harder this week. Your forearms may burn earlier in each set. Keep breathing steady and maintain shoulder position. Do not let your shoulders shrug up toward your ears.
The third set becomes genuinely difficult. Falling 2 to 3 seconds short of target is acceptable. Record your actual times and aim for full target times by your next session.
Week 3: Pushing Through
Add another 5 seconds per set on top of Week 2. Your target sets now run 10 seconds longer than your original baseline. Rest stays at 90 seconds.
Introduce Grip Variety
On one session this week swap your overhand grip for a neutral grip (palms facing each other) if your bar allows it. Neutral grip gives your fingers and forearms a slightly different stimulus. Return to overhand for the other two sessions.
Mental resistance appears this week. Your mind may signal fatigue before your grip actually gives out. Practice breathing through the discomfort. Focus on one breath at a time instead of watching the clock.
Week 4: Testing
The final week builds toward a max test on the last session.
Sessions 1 and 2
Perform your normal 3 sets at Week 3 target times with 90 seconds rest between sets. Keep form strict. These sessions maintain volume without draining you before the final test.
Session 3: Max Test Day
- Warm up with a short mobility routine and 2 easy hangs of 10 to 15 seconds each
- Rest 2-3 minutes
- Grip the bar and hang for your best controlled hold. Step down a second or two before your grip gives out.
- Record your result
Target: 30 seconds or longer. Test day shows where you are now. It is not a fixed outcome. Compare it with your baseline from Day 1.
Hit 30 seconds? The 8-week plan framework suits a comfortable 20 to 30 second hold. Fell short? Repeat weeks 3 and 4 of this program until you reach 30 seconds.
4-week dead hang program schedule
The 4-week dead hang schedule runs Monday, Wednesday and Friday. Shift the days if needed but always leave one rest day between sessions.
| Week | Monday | Wednesday | Friday |
|---|---|---|---|
| Week 1 | 3 × baseline, 90s rest | 3 × baseline, 90s rest | 3 × baseline, 90s rest |
| Week 2 | 3 × (baseline + 5s), 90s rest | 3 × (baseline + 5s), 90s rest | 3 × (baseline + 5s), 90s rest |
| Week 3 | 3 × (baseline + 10s), 90s rest | 3 × (baseline + 10s), neutral grip, 90s rest | 3 × (baseline + 10s), 90s rest |
| Week 4 | 3 × Week 3 target, 90s rest | 3 × Week 3 target, 90s rest | 2 warm-up hangs + 1 test hold |
Sample Schedule for a 10-Second Baseline
A 10-second baseline reaches 20 seconds per set by week 3. Repeat weeks 3 and 4 to keep building toward 30.
| Week | Target Per Set | Total Hang Time Per Session |
|---|---|---|
| Week 1 | 10 seconds | 30 seconds |
| Week 2 | 15 seconds | 45 seconds |
| Week 3 | 20 seconds | 60 seconds |
| Week 4 | 20 seconds (test day: best controlled hold) | 60 seconds + test hold |
Prefer to log your own numbers as you go instead of a fixed table? Use the timer and training log to enter your own hold and rest settings and track each session.
What Comes Next
This site treats 30 seconds as the point where the beginner plan ends and the intermediate plan starts. Two paths open from here.
Path 1: 8-Week Plan Framework
The 8-week plan framework suits a comfortable 20 to 30 second hold. It uses two four-week blocks. Review points compare like-for-like sessions and change one variable at a time.
Path 2: Maintain and Integrate
Keep your 30-second hold with 2 sessions per week at 3 sets each. Short hangs also fit alongside climbing or general gym training. The intermediate dead hang guide covers the next level when you are ready to progress further.
Completed the 4-Week Program?
Compare like-for-like sessions over two four-week blocks.
Open the 8-Week FrameworkFrequently Asked Questions
What if I cannot hang for more than 5 seconds on day one?
Start with the regression exercises in the beginner dead hang guide for 1 to 2 weeks before beginning this program. Feet-on-ground and band-assisted hangs are two examples. Assisted hangs take part of your weight. They build the baseline grip strength this 4-week structure assumes.
Can I do dead hangs every day instead of 3 times per week?
A rest day between sessions is the common starting rule. Some experienced people hang lightly most days, but add sessions only if you stay pain free. This plan uses three sessions a week.
What should I do if I cannot complete all 3 sets at the target time?
Falling 2 to 3 seconds short on the third set is normal and acceptable. Record your actual times and aim for full target times by your next session. Repeat the current week before progressing if you consistently miss by more than 5 seconds.
What happens after I hit 30 seconds on the 4-week program?
The 8-week plan framework suits a comfortable hold of 20 to 30 seconds. If you fell short of 30 seconds, repeat weeks 3 and 4 of the 4-week program until you reach it.
How many sets and how long should each hold be in the 4-week program?
Each session is 3 sets with 90 seconds of rest. Week 1 uses your baseline hold, then each week adds 5 seconds per set. Week 4 ends with one test hold. This is common training practice, not a tested prescription.
Is 4 weeks enough to reach a 30-second dead hang?
The plan builds toward 30 seconds from a 15 to 20 second baseline. Results vary between people, so there is no guarantee. If you start lower, repeat weeks 3 and 4 until you reach it.