Going to summarize a past post I made. I'm currently doing the advanced version of the program. To keep it simple. Chin ups everyday. 100 of them. Madness. I havent done this program in about a year. The first session took me 20 minutes to complete 100. They get harder and harder the closer you get to 100. I'm hovering at 230lbs so it's not easy. Stick with it. You'll be happy with the results.

Simple Rules below:

• Complete 100 reps total - just complete 100 reps keep track in your head or a note pad
• Any Rep Combinations - complete as many reps as you can at a time, or clusters of 10 or 5 reps at a time
• Any Hand Grip - change your grip every time you do a set: wide overhand (hardest); alternate grip (medium); medium overhand (medium); narrow underhand (easy); neutral (easiet) - mix it up
• Any Rest Time - if you're an animal you'll need less rest time between sets otherwise I like keeping my rest to about 30-40s; also try and implementing a small rest in between reps to grind out some more reps

Option 1: 100 Chin Ups as first exercise (while you're fresh blast them all out - preferred)

Option 2: 100 Chin Ups throughout the workout (do clusters of 5-10 reps in between sets of other exercises - good for those hard days because you will have them)

**note: Ladies or guys who cannot do a chin up let alone 100 start on a assisted chin up machine. Recommended resistance: 50% of your bodyweight. Follow the same program, and hit 100. At the end of the month reduce the resistance on the machine to 40% of your bodyweight, and respectively 30%, 20%, 10% (or 10 pounds at a time if you hate math) as the months go by. You will get stronger and stronger.

Don't make excuses. A hard program makes a hard body.