At a glance
- Can hold about 5 seconds: start with the 4-week program.
- Hold a comfortable 20 to 30 seconds: use the 8-week program.
- Hold a comfortable 30 seconds or longer: use the 12-week program.
- Every program: 3 sessions a week on non-consecutive days, 3 sets, 60 to 90 seconds of rest.
These doses are common training practice, not a tested prescription.
Which dead hang program should you choose?
Choose by the hold you can control today, not by a claimed population rank. The 4-week program suits beginners, the 8-week program suits a comfortable 20 to 30 second hold and the 12-week program suits a comfortable 30 seconds or longer. A supported hold is a legitimate starting variation. Stop if you have pain and seek suitable advice first.
Scroll the table horizontally on smaller screens.
| Program | Start when you can hold | Sessions per week | What it does |
|---|---|---|---|
| 4 weeks | About 5 seconds or more | 3 | Builds toward a 30-second hang from a 15 to 20 second baseline; repeat weeks 3 and 4 if you start lower. |
| 8 weeks | A comfortable 20 to 30 seconds | 3 | Use two four-week blocks to compare sessions and change one variable at a time. |
| 12 weeks | A comfortable 30 seconds or longer | 3 | Plan three review points and keep the same assistance category so the record stays useful. Added load or one-arm work is an option. |
For a single dead hang session rather than a multi-week program, use the dead hang workout plan in the guide.
4 weeks
Find your baseline
New to hanging or returning after time away. Builds toward a 30-second hang from a 15 to 20 second baseline; repeat weeks 3 and 4 if you start lower.
Read the 4-weeks program →8 weeks
Make practice consistent
You can hold a comfortable 20 to 30 seconds. Use two four-week blocks to compare sessions and change one variable at a time.
Read the 8-weeks program →12 weeks
Review a longer training block
You can hold a comfortable 30 seconds or longer and want a longer record alongside your existing training. Plan three review points and keep the same assistance category so the record stays useful. Added load or one-arm work is an option.
Read the 12-weeks program →What settings should you use in the timer?
The training log timer on this site starts with 30 seconds of hanging, 60 seconds of rest and three sets. They are editable timer settings and not a prescription. Shorten the hold, add assistance or use a different rest interval to match your actual ability.
Save a personal goal if you want it on this device. Record actual holds after training. Avoid treating a timer reaching zero as proof that you completed a set.
Set up my goal, timer & logHow does a dead hang program fit your wider training?
Dead hangs are one movement. They do not replace a balanced strength and aerobic program. NHS guidance recommends strengthening the major muscle groups on at least two days each week; it does not prescribe a dead-hang routine.
Read the NHS adult activity guidance, for advice on returning to exercise or exercising with a medical condition.
Take your plan to the bar.
Write the settings before your session. Fill in actual results afterwards. Keep assisted and unassisted holds separate.
Date:
Bar / grip / assistance:
Planned hang seconds / rest seconds / sets:
Actual holds:
What to repeat or change next time:
Stop if painful. Step down under control. This is a personal record and not a health assessment.
What equipment does a dead hang program need?
Check the bar's instructions, mounting requirements, clearance and load rating. A suitable bar matters more than a longer shopping list.
The equipment guide compares mounting options and discloses affiliate links.
Frequently asked questions
Which dead hang program should I start with?
Start with the 4-week program if you can hold a bar for about 5 seconds. Move to the 8-week program once you hold a comfortable 20 to 30 seconds, and to the 12-week program at a comfortable 30 seconds or longer. A supported hold is a fine starting variation.
How many days a week should I follow a dead hang program?
Start with 3 sessions a week on non-consecutive days and add a session only if you stay pain free. Leave at least one rest day between hard sessions. This is common training practice, not a tested prescription.
What is the difference between a dead hang workout and a dead hang program?
A dead hang workout is one session of sets, holds and rest. A dead hang program arranges sessions over 4, 8 or 12 weeks with review points. The dead hang guide holds the single-session workout plan.
Do I need anything besides a pull-up bar?
No. A secure bar and a safe way to step down are enough. A timer helps, and the free timer and log on this site work offline. Chalk and a mat are optional.
Will a dead hang program guarantee a longer hold?
No. These plans organize practice and give you review points. Hold time depends on the person, so compare your holds with your own earlier holds made under the same conditions.