At a glance
- Who it suits: a comfortable 20 to 30 second hold. Under that, use the 4-week program.
- Schedule: 3 sessions a week on non-consecutive days, 3 sets, 60 to 90 seconds of rest.
- Structure: two four-week blocks. Change one variable at a time.
- Review: compare like-for-like sessions at the end of week 4 and week 8.
These doses are common training practice, not a tested prescription.
What is the 8-week dead hang program?
The 8-week dead hang program is a two-block plan for people who hold a comfortable 20 to 30 seconds. Block one sets a repeatable routine of 3 sessions a week. Block two changes one variable and compares the two blocks. It organizes practice and does not promise a particular hold time.
For one session rather than a multi-week plan, see the dead hang workout plan in the guide.
8-week dead hang program schedule
The table sets out each two-week step. Use a securely fitted bar and a stable way to step down. Choose an assisted or unassisted hold you can control without pain, and keep that variation consistent when comparing results. If you have an injury or concerns about the movement, seek individual guidance.
Scroll the table horizontally on smaller screens.
| Weeks | Focus | Sets and holds | Rest between sets | What to do |
|---|---|---|---|---|
| Weeks 1 and 2 | Establish repeatable sessions | 3 sets at a hold you can repeat cleanly | 60 to 90 seconds | Keep the bar, grip and assistance the same. |
| Weeks 3 and 4 | Review the first block | Same hold, or add about 5 seconds once every set is clean | 60 to 90 seconds | Look at logged holds. Keep the settings or change one variable. |
| Weeks 5 and 6 | Practice the revised setup | 3 sets at the revised hold | 60 to 90 seconds | Return to the previous setup if the new one is too demanding. |
| Weeks 7 and 8 | Compare both blocks | 3 sets at the setup that worked best | 60 to 90 seconds | Compare consistency and control as well as seconds, then choose the next block. |
What does a typical week look like?
A typical week in the 8-week program has three hang sessions on non-consecutive days and four rest days. Start with Monday, Wednesday and Friday. Add a session only if you stay pain free. Keep a familiar hold duration and support level before trying to add work.
Scroll the table horizontally on smaller screens.
| Day | Session | What to do |
|---|---|---|
| Monday | Hang session | Warm-up, 3 sets, 60 to 90 seconds of rest, record actual holds |
| Tuesday | Rest | Optional mobility work |
| Wednesday | Hang session | Same setup as Monday |
| Thursday | Rest | Optional mobility work |
| Friday | Hang session | Same setup. Review two comparable sessions at the end of weeks 4 and 8 |
| Saturday and Sunday | Rest | No hanging |
The example week is a starting point you adjust from your own baseline. Step down a second or two before your grip gives out, and do not hang to failure.
- Repeat your setup and do a short warm-up of arm circles, wrist circles and one or two easy hangs. The mobility guide has the full routine.
- Run your chosen hang, rest and set intervals. Record early finishes honestly.
- Review two comparable sessions before changing the setup. Choose one adjustment: duration, assistance, sets or rest.
- Keep the other variables stable through the next review. Return to the earlier settings if control worsens.
Example review: two sessions use the same bar and three 15-second supported holds. In session three you extend the hold to 18 seconds and keep assistance and rest unchanged. The example demonstrates a comparison method; it does not establish an optimal increase or guarantee progress.
How do you track the 8-week program?
The training log on this site tracks the 8-week program on your own device. Enter your own hang duration, rest duration and number of sets, then save the date, assistance, best actual hold and number of sets. Compare supported hangs with supported hangs and unassisted hangs with unassisted hangs.
Open the timer & logWhen should you change the plan?
Change the 8-week plan when a hold is painful or when you cannot step down under control. Stop a painful hold and end a set before your control goes. A missed session does not require making up extra sets. Repeating a block is an option, and longer holds are not the only reason to keep a record.
How do you review the block?
Review the block by comparing your current hold with an earlier hold made under the same conditions. That comparison with your own record is the number that matters for this plan. The personal calculator shows the difference without inventing a population percentile.
When the eight weeks end, the 12-week program suits a comfortable hold of 30 seconds or longer. Dead hangs are one part of a wider routine; the NHS activity guidance covers broader strength and aerobic activity.
Frequently asked questions
Who is the 8-week dead hang program for?
The 8-week program suits you once you can hold a comfortable 20 to 30 seconds. If you cannot yet, start with the 4-week program. It is a planning framework with review points and does not promise a particular hold time.
How many sessions a week does the 8-week dead hang program use?
Three sessions a week on non-consecutive days, for example Monday, Wednesday and Friday, with 3 sets and 60 to 90 seconds of rest. Add a session only if you stay pain free. This is common training practice, not a tested prescription.
What should I change after the first four weeks?
Change one variable only: hold duration, assistance, sets or rest. A common step is adding about 5 seconds once every set is clean. Return to the earlier setup if control worsens.
Do I have to finish the 4-week program first?
No. The fit is the hold you can control, not the program you completed. If you can hold a comfortable 20 to 30 seconds with good form, you can start the 8-week program directly.