This program is designed to push the strength of your back and core muscles, working towards unassisted (or multiple) pull-ups! The ideal schedule would be leaving a day between Day 1, Day 2, and Day 3 lifts. A rest day is an absolute must for recovery. Adding in lower body exercises with the Pull Up Program is a great idea if you have time for an hour-long workout. OR work your lower body on the days in between. If you are wildly sore, you may need more than one rest day.