The plan for doubling your max pull ups!

[@MrTVx99]

Imagine doing this 10 times in a row. You'd go from 2 pull ups to 1024 pull ups.

[@egoworks5611]

*_Moore's exponential law of pullups_*

[@notechnolife9596]

( •̀ ω •́ )✧

[@honzahranicka8925]

I was searching for this comment

[@Jake-vu9mu]

@@efisgpr nerd

[@italianstallion399]

@@efisgpr Programmer?

[@gregsepicadventures]

I'm here to report that this program absolutely does work. Started on November 10th with a max pull up of 10. Today (1/3) I did 16... the most I've ever done in my life. By the way, I'm 64... so if I can do it, anyone can. Next stop 20! Thank you, Kyle. Love your tips, programs and inspiration!
For anyone interested in the week-by-week progression:
Max Pull Up Sets:
Nov 10: 10/8/6
Nov 17: 10/8/7
Nov 24: 12/10/8
Dec 1: 13/10/9
Dec 9: 14/11/9
Dec 17: 15/12/10
Dec 24: 15/12/10
Jan 3: 16/12/11
Sub Max Volume Sets:
Nov 12: 5-5-5-5-4-3-3-2-2-2
Nov 19: 5-5-5-5-5-5-4-3-3-3
Nov 26: 5-5-5-5-5-5-5-5-4-3
Dec 4: 5-5-5-5-5-5-5-5-4-3
Dec 11: 5-5-5-5-5-5-5-5-5-5
Dec 19: 6-6-6-6-6-6-5-5-5-4
Dec 27: 6-6-6-6-6-6-6-6-6-6
Ladder Volume Sets:
Nov 15:
1-2-3-4-5
1-2-3-4
1-2-3
1-2
1-2
Nov 22:
1-2-3-4-5-6
1-2-3-4
1-2-3
1-2-3
1-2
Nov 29:
1-2-3-4-5-6
1-2-3-4
1-2-3
1-2-3
1-2-3
Dec 7:
1-2-3-4-5-6
1-2-3-4-5
1-2-3-4
1-2-3
1-2-3
Dec 14:
1-2-3-4-5-6-7
1-2-3-4-(4) - parenthesis means failure on that rep
1-2-3-4
1-2-3-4
1-2-3-4
Dec 22:
1-2-3-4-5-6-7
1-2-3-4-5
1-2-3-4-5
1-2-3-4
1-2-3-4
Dec 31:
1-2-3-4-5-6-7
1-2-3-4-5-6
1-2-3-4-5
1-2-3-4-5
1-2-3-4-(5)

[@agentdouble0716]

Wow that’s incredible! Great work! Keep it coming!

[@ulysses_grant]

Congratz Greg, thank you for sharing, your feedback inspired me.

[@noa2453]

Utterly fantastic

[@TheFaceless341]

Woow, well done!! You can really see this incredible progress here

[@osamsmusa757]

Thank you for sharing

[@somerandomdude2330]

bro lives in heaven

[@thelordmanell869]

Yeeah

[@JuhoSprite]

I want to build a home gym just like his when Im grown up

[@durodesduvo8424]

I think it’s SanDiego

[@ChristianWBrown]

Really appreciate the lack of complexity (easier to implement) and the straightforward video. Thanks for this!

[@Kboges]

My pleasure! Thank you for the kind feedback.

[@DarkTrapStudio]

@@Kboges You far deserve it !

[@wolfi7084]

I came back to this video after 2 months from first watching it. I went from 4 pull-ups max to 9 pull-ups the other day. Thank you

[@Kboges]

Awesome work, wolfi! Thank you for sharing the results.

[@rubencvc8191]

How much do u rest between the ladders?

[@felixagam896]

​@@rubencvc8191 30 secs i think

[@bars1979]

For anyonr thats looking for feedback, this is a great program and it works. In 6 weeks (not even 8) I started from 7 pull ups and got 14 clean reps. Ive gained 1.5 cm on my biceps, (even though I didn't gain any bodyweight)

[@Kboges]

Awesome to hear about your progress! Thanks for giving the program a run and sharing your success here! Much appreciated!

[@janterblanche3196]

@@talhaali1977 this Video ist mainly about pullups, I assume

[@janterblanche3196]

@@talhaali1977 i suggest you do pullups normally like shown in this Video, but focus on training your biceps seperately if you want to have a bigger biceps. Of course pull ups will help with that as well, nur itll take way more time for the same amount of progress.

[@nasib7131]

@@talhaali1977 Performing pull-ups also requires the biceps and forearms. Obviously not as much on the biceps part, but everybody is built differently. Hence he probably gained 1.5 cm on his biceps because they weren't developed a lot. If your biceps are already big/trained, then they won't grow as much. Just like when you start training for the first 12 months, you'll see the fastest and biggest difference and after that, it will slowly decrease in speed.

[@nasib7131]

@@talhaali1977 Also, don't do shoulder exercises mate, because you should take the shoulder impingement seriously. It could affect you permanently. Even if you can do exercises with ease, if they involve your shoulder, then it could be harmful. Just let it recover fully first.

[@anugbagga]

Your videos are short precise and clear without the long iterative speeches. Straight to the point supported with an example. Awesome !

[@__shoe__]

lets say my max pullups on the first day is 5. for submax am i supposed to do 2 or 3?

[@AnugBagga-l6c]

If you can do 10 rounds of 3, do 3, else 2. what worked for me is to do the routine consistently over many weeks rather than pushing yourself to limits on every session. Started out with a max of 7 and can do a max of 15 now.

[@G4mefr3akFPS]

Recently found your channel and im impressed by your clearness in conveying knowledge and having the visuals. Thank you for educating us! Definately going to try to increase my pull ups. Greetings from the netherlands

[@Kboges]

Thank you for the kind words! I appreciate that.
It is my pleasure.

[@greuju]

I mean this isn't even close to being invented by him so it's kind of a weird comment.

[@__shoe__]

lets say my max pullups on the first day is 5. for submax am i supposed to do 2 or 3?

[@remix3205]

@@__shoe__3

[@Jack-st4dx]

100% recommend this routine, in about 6-7 weeks my max. pullups went from 8 to 18! Thanks you very much mr Boges

[@Kboges]

Jack!!!! This is fantastic! Well done, brother! Thank you for sharing your results.

[@abusuleymantariq2137]

18 is crazy 👍🏽

[@Virtahep0]

18!? seems kinda unrealistic... doing 6.4023737e+15 pullups in a row is insane if you aint lying tho!

[@Jack-st4dx]

@@Virtahep0 100% genuine, honestly. Although time has passed since that comment and 18 is no longer the case unfortunately 😅

[@MoikaloopTV]

@@Jack-st4dx congrats dude. You can build it up again! I will start this method next week as I am also stuck at 8 max.

[@jkhdabomb]

Anecdotal note: this works for pushups too. Started at 8 max and ended at 16 😁

[@Kboges]

Yes! It will absolutely work for push ups! Thank you for posting this.

[@christoph8630]

Cool, I am doing that too!

[@chadelliottfahlman]

That's great. I'll try it with handstand pushups.

[@Kboges]

@@krillansavillan Launching a video on this tomorrow in the AM!
Basically it's the same but you might want to ascend the ladders by 2's or 3's depending on how strong you are at them.

[@krillansavillan]

@@Kboges incredible timing! Thanks and I look forward to watching

[@dylanst]

Just wanted to say thank you! I’ve only started the third week of using this plan and I’ve already increased my max pull ups from 3 to 7! Thanks!!

[@sebastianrozwadowski5079]

this channel is amazing, i cant belive i only found it recently. pure gold

[@Kboges]

Thank you!

[@-abhi-6096]

Heyyy! Started doing this with my little brother. I've been stuck on 5 pull ups for a while I could barely manage to do 6 and my brother could do 5. But then we started this and woaaaah this week the updates are soooo crazyyy! It's our week 4 and my brother surpassed me. He did max 11 pull ups!!! And I did 10. This totally workssss! We both are really grateful to you! Thank you! 😁😁

[@Kboges]

Dude this is amazing to hear! Well done to the both of you! Keep me posted on how it goes!

[@-abhi-6096]

@@Kboges yepp definetly!! 🔥🔥🔥

[@beyenpe]

I followed this routine for 12 weeks and would like to share my results. Maybe it'd inspire some people.
Not all my reps were picture perfect but I barely kipped and always followed full ROM with active hang. The week I regressed I was in my hometown for holidays not enough rest and sleep might have affected the reps I assume. So here it goes.
Max Pull-Ups
Apr 4: 9-7-7
Apr 10: 10-8-7
Apr 16: 11-9-7
Apr 22: 12-9-7
Apr 28: 12-10-8
May 4: 11-9-9
May 10: 13-11-9
May 16: 14-12-9
May 22: 15-12-10
May 28: 15-12-10
June 3: 15-13-11
June 9: 16-13-11
Half of Max
Apr 6: 4-4-4-3-3-2-2-2-2-2
Apr 12: 4-4-4-4-4-4-3-2-2-2
Apr 18: 4-4-4-4-4-4-4-4-4-4
Apr 24: 5-5-5-5-4-3-3-3-3-3
Apr 30: 5-5-5-5-5-5-4-4-4-4
May 6: 5-5-5-5-5-4-3-3-3-3
May 12: 5-5-5-5-5-5-5-5-5-5
May 18: 6-6-6-6-6-5-4-4-4-4
May 24: 6-6-6-6-6-6-5-4-4-4
May 30: 6-6-6-6-6-6-6-5-4-4
Jun 5: 6-6-6-6-6-6-6-6-5-4
Jun 11: 6-6-6-6-6-6-6-6-6-6
Ladder:
Apr 8
1-2-3-4-5
1-2-(2)
1-2
1-2
1-2
Apr 14
1-2-3-4-5
1-2-3-(3)
1-2-3
1-2-3
1-2-3
Apr 20
1-2-3-4-5
1-2-3-4
1-2-3-4
1-2-3
1-2-3
Apr 26
1-2-3-4-5
1-2-3-4
1-2-3-4
1-2-3-4
1-2-(2)
May 2
1-2-3-4-5-6
1-2-3-(3)
1-2-(2)
1-2-(2)
1-2-(2)
May 8
1-2-3-4-5
1-2-3-4
1-2-3-4
1-2-3-4
1-2-3-4
May 14
1-2-3-4-5-6
1-2-3-4-5
1-2-3-4-5
1-2-3-4
1-2-3-4
May 20
1-2-3-4-5-6
1-2-3-4-5
1-2-3-4-5
1-2-3-(3)
1-2-3-(3)
May 26
1-2-3-4-5-6-7
1-2-3-4-5
1-2-3-4
1-2-3-4
1-2-3-4-5
Jun 1
1-2-3-4-5-6-7
1-2-3-4-5
1-2-3-4-5
1-2-3-4-5
1-2-3-4-5
Jun 7
1-2-3-4-5-6-7
1-2-3-4-5-6
1-2-3-4-(4)
1-2-3-4
1-2-3-4-5
Jun 13
1-2-3-4-5-6-7
1-2-3-4-5-6
1-2-3-4-5-6
1-2-3-4-5
1-2-3-4-5

[@Kboges]

Well done!!!

[@beyenpe]

@@Kboges thanks again mate, great channel you have here!

[@fireblade9781]

@@beyenpe thats amazing but how do u recover so quickly between the sessions

[@beyenpe]

@@fireblade9781 i sleep 7,5-8 hrs everyday, that might be it but there were days i felt so tired but still did my routine

[@dg2973]

Great Job! Your comment gives me clear picture of this program.

[@tjj4656]

I have a report. Been following this program for 71 days. I started out with 8,7 and 6 reps respectively on the maximum rep day, and on the max rep day today I have reached 12 reps in the first set for the first time. Second and third set were 11 and 9 reps. Did all this with on average bad sleep and reasonable nutrition.
It helps if you have access to some pull-up bars close by in your neighborhood. That makes the barrier to a workout a lot lower than having to go to an actual gym.
My goal was to get stronger in order to be able to do a muscle-up, so that is what I am going to practice next.
Many thanks!

[@RC-8085]

Can't wait to try this! I just did day 1 and got 8/6/6 (very similar to what you did in this video...) Thank you!

[@basek7997]

how is it going?

[@Muslim16572]

Yo

[@astr9853]

Completed all 8 weeks, but I also did the same workout for push-ups, same way, same everything. Pull-ups went from 10 to 16 (60% increase) and Push-ups went from 25 to 45 (which is almost a 100% increase). The program was very easy to follow, I would recommend it to anyone!

[@Kboges]

Good to hear, Stefan! Thank you for the feedback!

[@lasham5248]

Hey Stefan, were you doing the same for pushups on the same day as the pullups? if so, were you doing it right after the pullups or had some rest time in between?

[@astr9853]

@@lasham5248 Yeah, I did the same for pushups on the same day as the pullups. When I finish with pullups, I rest for like 5-10minutes and then do pushups!

[@user-fl4zo5tk4f]

@@astr9853 Did you train 3 day a week? Only pulls ups and push ups during a week?

[@astr9853]

@@user-fl4zo5tk4f Yes, only that.

[@RotheBeat]

Ok, I'm impressed, and I really thank you to share the program with us. In the first week I could do three sets of 9-8-7pull ups max; at the end of the 8th week I can do three sets of 14-11-9. Moreover I did the same program with wall handstand push-ups: in the first week I could do only 1 set of 5 and two sets of 4, now after eight weeks I can do two sets of 10 and one of 8. Thanks a lot!

[@Kboges]

Awesome! Good to hear, Rodrigo!🙏💪

[@isaiahgabucan8029]

@@Kbogeswhat if for the second day, i only get 4 out of 5 pull ups on the 5th set. do i continue to try the other 5 sets?

[@aliabdelazeem3811]

​@@isaiahgabucan8029yes you do the other sets 4s

[@karls8586]

So this def works. I tried this with pullups and dips at the same time, with alternation in training days for a total of 6 days a week.
I was aiming for 8 weeks, but built up some decent systemic fatigue after 6 weeks, so cut the program after 7 weeks and deloaded.
Went from 5-8 reps on pullups medium wide grip, and from 9-16 reps on dips.
Pullups were full ROM - Dead hang to chin over bar on each rep. The reps with + were just short of chin over bar on the final rep, so 7+ was nearly 8 reps.
Dips were down to 90 degrees or even just below, to full lockout at the top.
185cm tall.
97kg 7 day average weight at the beginning.
98.5kg 7 day average weight at the end of the program.
Lost 4cm at the waist in the 7 week duration.
In hindsight, I'd probably get a lot better progression on the individual excercise if I'd focus only on one. Pullups felt heavy to progress, but I saw good progress in dips, especially on the ladder set day. Overall a very nice program, and I'll re-do it in Q1 2025 and try to get into the double digits for pullups and into the 20's for dips.
Pullup progress:
Max reps:
Week 1: 5-4-4
Week 2: 6-5-4
Week 3: 7-6-5
Week 4: 7-7-6
Week 5: 7-7-7
Week 6: 7+-7+-7
Week 7: 8-8-7
10 Set day:
Week 1: 2-2-2-2-2-2-2-2-2-2 (20)
Week 2: 3-3-3-3-2-2-2-1-1-1 (21)
Week 3: 3-3-3-3-3-3-3-2-1-1 (25)
Week 4: 3-3-3-3-3-3-3-3-2-2 (28)
Week 5: 3-3-3-3-3-3-3-3-3-3 (30)
Week 6: 4-4-4-3-3-3-3-3-3-3 (33)
Week 7: 4-4-4-4-4-3-3-3-2-2 (33)
Ladder day:
Week 1: (Mistakenly took 5 minutes between each ladder the first day.) (21 reps total)
1-2-3-(1)
1-2-3
1-2-(1)
1-2
1-2
Week 2: (18 reps total)
1-2-3
1-2
1-2
1-2
1-2
Week 3: (23 reps total)
1-2-3-4
1-2-3
1-2
1-2
1
Week 4: (25 reps total)
1-2-3-4
1-2-3
1-2
1-2
1-2
Week 5: (28 reps total)
1-2-3-4
1-2-3
1-2-3
1-2
1-2
Week 6: (30 reps total)
1-2-3
1-2-3
1-2-3
1-2-3
1-2-3
Week 7: (34 reps total)
1-2-3-4
1-2-3
1-2-3
1-2-3
1-2-3
Dip progression:
Max reps:
Week 1: 8-9-7
Week 2: 10-10-9
Week 3: 12-12-10
Week 4: 14-12-12
Week 5: 14-14-12
Week 6: 15-15-14
Week 7: 16-15-15
10 Set day:
Week 1: 4-4-4-4-4-4-4-4-4-4 (40 reps)
Week 2: 5-5-5-5-5-5-4-4-4-4 (46 reps)
Week 3: 5-5-5-5-5-5-5-5-5-5 (50 reps)
Week 4: 6-6-6-6-5-5-5-5-5-5 (54 reps)
Week 5: 6-6-6-6-6-6-6-6-6-6 (60 reps)
Week 6: 7-7-7-7-7-6-6-6-6-6 (65 reps)
Week 7: 7-7-7-7-7-7-7-7-7-7 (70 reps)
Ladder sets:
Week 1: (34 reps total)
1-2-3-4
1-2-3
1-2-3
1-2-3
1-2-3
Week 2: (52 reps total)
1-2-3-4-5
1-2-3-4-5
1-2-3-4
1-2-3
1-2-3
Week 3: (60 reps total)
1-2-3-4-5
1-2-3-4-5
1-2-3-4
1-2-3-4
1-2-3-4
Week 4: (81 reps total)
1-2-3-4-5-6
1-2-3-4-5
1-2-3-4-5
1-2-3-4-5
1-2-3-4-5
Week 5: (99 reps total)
1-2-3-4-5-6
1-2-3-4-5-6
1-2-3-4-5-6
1-2-3-4-5-6
1-2-3-4-5
Week 6: (112 reps total)
1-2-3-4-5-6-7
1-2-3-4-5-6
1-2-3-4-5-6
1-2-3-4-5-6
1-2-3-4-5-6
Week 7: (119 reps total)
1-2-3-4-5-6-7
1-2-3-4-5-6-7
1-2-3-4-5-6
1-2-3-4-5-6
1-2-3-4-5-6

[@barleysirrab]

I did this for 8 weeks and it works!!! Love this type of workout as it's simple but varied, and progress is pretty quick to see. I don't have rings so I adjusted it slightly to do chin up ladders instead. I'm quite beginner still but my max pull-ups increase from 5 to 10. Thanks K boges :)
General Advice: Do a warmup before the sets, stick to the rest timings strictly.
___________________________________________________________________________________
Before:
Max Effort sets:
5, 3, 3
Submax Volume sets (10 sets - target 3 pullups one min rest between each):
3, 3, 2, 2, 1
1, 1, 1, 1, 1
Chin up ladders (5 ladders - target 1 rep, rest, 2 reps, rest, 3 reps, rest, 4 reps per ladder)
1, 2, 3, 4
1
1
1
1
___________________________________________________________________________________
After:
Max Effort sets:
10, 8, 7
Submax Volume sets (10 sets - target 4 pullups one min rest between each):
4, 4, 4, 4, 4,
4, 3, 3, 3, 3
Chin up ladders (5 ladders - target 1 rep, rest, 2 reps, rest, 3 reps, rest, 4 reps per ladder)
1, 2, 3, 4
1, 2, 3, 4
1, 2, 3, 4
1, 2, 3
1
___________________________________________________________________________________
I'm going 8 more weeks to see if I can get to 15 pull-ups :D

[@brutsgianni7084]

I am here to report that I took the training mentioned here seriously for six months with great consistency. I went from 12 pull-ups to 30! I selected three exercises and applied your method to push-ups, pull-ups, and sit-ups, and I was able to increase my sit-up count from 15 to 35 and push-up count from 35 to 80. I have been training calisthenics for 15 years and have tried various methods. Most of them eventually become boring or too exhausting to maintain throughout the week. Your method, however, is respectful to the body while still being intense. Out of all the many methods I’ve tried (over 15), I consider yours to be the best so far. I highly recommend it to any calisthenics practitioner and even made some adaptations that worked well with the method’s style. Thank you, my friend, for sharing your knowledge.

[@Marjus688]

can I ask how you managed your days/weeks to do this program? I'm new to BW Training. Have you done one week focused on pull-ups,then pushups,then sit-ups,or a different method. Thanks.

[@jakemccoy]

For pullups, what did you do on the 4 other days of the week? (The program only talks about the 3 days in a row.) Did you do no pulling exercises on the 4 other days?

[@ivangho6319]

its just insane results man! Thanks for sharing and keep your good work!

[@deltame3264]

How many days of rest between max and submax, submax and ladders, ladders and max ?

[@proverbalizer]

that's beast mode. I've slowly progressed from 13-22, but hoping I can eventually get to 30

[@iusejitter]

What a Legend you made this video 4 years ago and still replying to your audience❤

[@Kboges]

Hahaha thank you, brother! I appreciate that. I really love this stuff and enjoy the interaction, so it is my pleasure.
Thank you for the support, my friend! 🙏

[@iusejitter]

@@Kboges np legend

[@rolandmeijer]

I'll try this! Currently I can do 6 x 10 Pull-ups and 6 x 6 Pull-ups with a 20lb plate carrier. I'm a 54 y.o. veteran and I'm training for my first Murph WOD (with plate carrier) and the pull-ups are my weakness. Subscribed! 😎

[@Kboges]

Heck yeah! Good luck dude. You could run this cycle with your plate carrier.

[@rolandmeijer]

@@Kboges Thanks! 🤜🤛

[@Damian-xo1cw]

and i just forgot to say that i love the content because in 3 minutes u made so many points with no bs. respect for respecting our time. peace :)

[@BrendaShannon-j2d]

Heyyy! Started doing this with my little brother. I've been stuck on 5 pull ups for a while I could barely manage to do 6 and my brother could do 5. But then we started this and woaaaah this week the updates are soooo crazyyy! It's our week 4 and my brother surpassed me. He did max 11 pull ups!!! And I did 10. This totally workssss! We both are really grateful to you! Thank you!

[@finanzamtfluechter]

I want to say Thank You. I am now in week 9, still following your program. I went from 13 Max Chin Ups (yes, i did chin ups cuz i wanted a bigger biceps) up to 22 clean Chin Ups. It is incredible!

[@somemadsci1923]

Dud you get bigger biceps though?

[@finanzamtfluechter]

@@somemadsci1923 it got wider but not higher

[@somemadsci1923]

@@finanzamtfluechter I can settle for that XD
Another question if you don't mind, did your chin ups also help increase your pull ups?
I want to increase my pull ups and get bigger biceps but not sure if I can use chin ups to achieve both.

[@finanzamtfluechter]

@@somemadsci1923 it works. But in my case, i was always able to do more Chin Ups than Pull Ups. I tried to fix it by mixing in some Pull Up Ladders instead of doing only Chin Ups.

[@somemadsci1923]

@@finanzamtfluechter Cool, I appreciate the help.
Good luck on your grind bro!

[@samuelbenny7138]

I've slowly progressed from 2 to 9 pull-ups over 3ish months. I can't wait to see how your program does for me, I'll let you know the results!

[@Kboges]

Well done! Let me know how it goes and reach out if you need to troubleshoot anything.

[@jdizzle6324]

Bust out 25 pullups as fast as you can daily. You should be sub 5 min easy. Do as many as you can on the first set. Daily maxing out on pullups.

[@wainach9518]

Thats slow af

[@fcgash]

@@wainach9518 You don't know how heavy the op is though.

[@wainach9518]

@@fcgash not a big factor

[@jiahe4590]

thanks man this program works so well, went from 7 to 13 in 7 weeks. for those planning to try this, just trust the process and the weeks will fly by :)
day 1 - max effort sets
Week 1 (2 Jan): 7/6/4
Week 2 (9 Jan): 8/7/5
Week 3 (17 Jan): 6/6/4
Week 4 (31 Jan): 8/7/6
Week 6 (24 Feb): 9/8/9
Week 7 (8 March): 10/9/8
Week 8 (15 March): 10/10/9 (kipping on the last rep was crazy)
Week 9 (22 March, deload): 12
day 2 - submax volume
Week 1 (11 Jan): 3/3/3/3/3/3/3/3/3/3
Week 2 (23 Jan): 4/4/4/4/4/2/2/2/1/0
Week 3 (5 Feb): 4/4/4/4/4/4/2/2/2/2
Week 4 (11 Feb): 4/4/4/4/4/4/3/2/2/2
Week 5 (26 Feb): 4/4/4/4/4/4/4/4/4/4 LETSGOOOOOOO 🏆🏆🏆🏆🏆🏆
Week 6 (3 March): 5/5/5/5/5/5/4/4/3 (accidentally rested 1min20sec)/2
Week 7 (11 March): 5/5/5/5/5/4/3/3/4/3
Week 8 (19 March, deload): 5/5/5/5/5
day 3 - ladder
Week 1 (14 Jan):
1-2-3-4-4
1-2-3-4-4
1-2-2-4-4
1-2-3-4-4
1-2-2 (grip failure)-2 (grip failure)-2(grip failure)
Week 2 (29 Jan):
1-2-3-4-4
1-2-1
1-2-3-2
1-2-3-2
1-2-2-3
Week 3 (7 Feb):
1-2-3-4-4 (lat failure)
1-2-2
1-2-3-2
1-2-2
1-2-1 (lat failure)
Week 4 (13 Feb):
1-2-3-4-4
1-2-2
1-2-2
Week 5 (28 Feb): GOOD SESH
1-2-3-4-5-3 new single ladder pr :)
1-2-3-3
1-2-3-4-4
1-2-3-4-4 (bicep failure, though rested 1min)
1-2-3 (rested 1min accidentally)-4 (bicep failure)-4 (lat failure)
Week 6 (5 March):
1-2-3-4-5-2
1-2-3-2
1-2-3-2
1-2-3-2
1-2-3-2
Week 7 (13 March):
1-2-3-4-5-3
1-2-3-3
1-2-3-2
1-2-3-2
1-2-3-2
Week 8 (21 March, deload):
1-2-3-4
1-2-3-4
1-2-3-4
thank you mr k boges!!!

[@Kboges]

Glad you enjoyed!! Thanks for sharing, brother. Well done!

[@rubencvc8191]

How much do u rest between the ladders?

[@jiahe4590]

@@rubencvc8191 30 sec, like in the vid

[@abcee9326]

4 weeks in and i'm seeing gains of between 30-35% for each workout variation. Really impressed and will use it for dips too.

[@Kboges]

Well done! Yes it works great for dips!

[@Linkolite]

I keep coming back to your videos. :) I’d like to say that your concepts of “rep strictness” I guess, the sort of dedication to clean form that you espouse has really improved my training. I’m really seeing good changes in my physique for the first time in my early 20s. I stopped going for high intensity bad reps and started doing strict form, clean, paused or at least “deep contraction” type SLOW reps. This has changed everything for me. I think you have given me the key for what works for my body. Sorry for the rant, I really just wanted to say this video has helped me immensely.

[@johnreilly3167]

Bro don’t apologize for that epic rant 🥲
I am the exact same way. Zeroing In on perfect form, especially for things like pull-ups and push-ups, is soooooo mentally rewarding and also just effective af for improvement 🍻

[@markwiedeman7271]

Been doing this for 2 weeks now, already improved my max by 2 pullups, from 8 to 10

[@Kboges]

Solid improvement! Keep at it and keep me posted!

[@maxilos9461]

this guy works out with his glasses on, what a G

[@Kboges]

HAHAHA!😂 Not always, but sometimes for sure.

[@yonatan9419]

I started following this program 2 months ago, with 7 pull ups, today, two months after, I was able to do 14 reps!
Thank you so much for this! ❤
It was very easy to stay consistent as it’s actually fun when you keep track of every day and see the immediate improvement
Let me share my numbers:
Max reps:
15/08 7 5 4
22/08 9 7 6
30/08 9 8 8
06/09 10 9 8
12/09 11 10 8
19/09 11 10 8
28/09 12 11 9
04/10 12 11 10
11/10 12 10 8
17/10 14 12 11
10 sets:
17/08 4 4 4 4 3 2 2 2 2 2
24/08 4 4 4 4 4 4 3 3 3 3
31/08 4 4 4 4 4 4 4 4 4 4
07/09 5 5 5 5 5 5 4 4 4 4
14/09 5 5 5 5 5 5 4 4 4 4
21/09 5 5 5 5 5 5 5 5 4 4
30/09 5 5 5 5 5 5 5 5 5 5
07/10 6 6 6 5 5 5 5 5 5 4
13/10 6 6 6 6 5 5 5 5 5 4
Ladders:
19/08 4 2 2 2 3
26/06 5 3 3 2 3
02/09 5 4 4 3 4
10/09 5 4 4 4 4
16/09 5 4 4 4 4
24/09 5 4 4 4 4
02/10 6 4 3 3 4
09/10 6 4 4 4 4
14/10 6 5 5 4 4

[@Kboges]

Well done! Thank you for sharing your results!

[@OctoBattle08]

This program works so effectively. I did it for just 4 weeks, and my pull-ups went from 4 to 8, and dips went from 7 to 16. I was planning on doing it for 8 consecutive weeks, but I got sick, which forced me to stop training.
I'm going to use this program again next week. I'm planning to get my pull-up reps to 16 and go weighted on my dips.

[@andymaczak5]

Started this in January, slowly gained reps from 8 to 16. The goal was to make absolute clean deadhang pullups for maximum points on annual PT test. Done max points plus 3 reps for my age group and I was able to do more not-so-cleans.
Parallel I did this with pushups on the other days - not so consistently because of time limits, but I had good progress, now I will pick it up.
Another progress is to be able to do 100+ pullups overall on Fridays. Takes 25+ minutes but a start to do a full Murph.
Thanks, mate! An awesome tool worked for me

[@marcd1981]

Thank you for this video. I've been adding pull-ups throughout the day by hanging from a pull-up bar for 30 seconds followed by 3 to 5 pull-ups every hour to an hour and a half. This looks good for the next step in pull-up workouts.
I checked your website for the PDF of this workout, but I didn't see it there. I downloaded another pull-up workout you have for someone that can do at least 5 pull-ups.

[@cosmofonia-luigiantonio]

Thanks, man, for the to-the-point tips and inspiration! I’ve set myself a workout routine based on your instruction from several videos. Have a great 2022!

[@Kboges]

Great to hear! Thanks brother, you too!

[@BOCH-rum]

After trying dozens of plans to increase reps I can say this is the only plan that worked effectively for me. The only difference I made was from the advice of the current pull-up record holder. I added explosive less strict pullups into the mix. So some days I'm strict, others I'm explosive. My strict and explosive numbers have been skyrocketing.

[@Kboges]

Nice job and great modification!

[@hurkasmagic]

Thanks Kboges!
This plan absolutely works, but expect a slightly less than 50% increase if you are starting at higher range (+10 pullups).
Here are my training logs, in case anyone is interested in the rate of progression.
Week 1
12 Aug (Mon) - 11-10-8 Pull-ups 20-20-20 Pushups *6 min rest between sets
14 Aug (Wed) - 5-5-5-5-5-5-4-2-2-3 Pull-ups 10x10 Pushups *1 min rest between sets
16 Aug (Fri) - 1-2-3-4 1-2-3-4 1-2-3 1-2-3 1-2-3 Pull-ups 1->9 1->8 1->8 1->8 1->6 Pushups *30s rest between sets
Total: 29+41+38 = 108 Pull ups 60+100+174 = 334 Push ups
Week 2
19 Aug (Mon) - 12-9-7 Pull-ups 3x 20 Squats/10 Dips/8 Hanging Leg Raises
21 Aug (Wed) - 5-5-5-5-5-4-4-4-4-3 Pull-ups *1 min rest between sets
23 Aug (Fri) - 1-2-3-4 1-2-3-4 1-2-3-4 1-2-3-4 1-2-3-4-5
Total: 28+44+55 = 127 Pull ups
Week 3
26 Aug (Mon) - 12-11-10 Pull-ups 25-25-25 Push-ups *7 min rest
28 Aug (Wed) - 1-2-3-4-5 1-2-3-4-5 1-2-3-4-5 1-2-3-4 1-2-3 *30s rest
30 Aug (Fri) - 5-5-5-5-5-5-4-4-3-3 Pull-ups *1 min rest
Total: 33+44+61 = 138 Pull ups
Week 4:
02 Sep (Mon) - 12-10-9 Pull-ups *7 min rest 3x20s Isometric Hold
04 Sep (Wed) - 5-5-5-5-5-5-5-5-4-3 Pull-ups 3x8 reps Elevated Pike Pushups *3min rest
06 Sep (Fri) - 1-2-3-4-5-6 1-2-3-4-5 1-2-3-4 1-2-3-4 1-2-3-4 *30s rest 3x8 Archer Pushups (failed last rep of last set)
Total: 31+47+66 = 144 Pull ups
Week 5
09 Sep (Mon) - 14-12-10 Pull-ups *6 min rest
11 Sep (Wed) - 5-5-5-5-5-5-5-4-3-2 Pull-ups 25-15-15 reps Dips *5 min rest
13 Sep (Fri) - 1-2-3-4-5-6 1-2-3-4-5-(5) 1-2-3-4 \
Total: 36+44+51 = 131 Pull ups
Week 6
16 Sep (Mon) - 15-12-10 Pull-ups *6 min rest
18 Sep (Wed) - 5-5-5-5-5-5-5-5-5-5 Pull-ups (Lets GOOO) *1 min rest 15-15-10 Dips *3min rest 6-6-6 Pike Push-ups *3min rest
20 Sep (Fri) - 1-2-3-4-5-6 1-2-3-4-5 1-2-3-4 1-2-3-4 1-2-3-4 15-15-15 Dips *3min 30s rest
Total: 37+50+66 = 153 Pull ups
Switching to Weighted Program

[@AntonioTrivisonno]

in 8 weeks i went from 4 pull ups to 10, from 15 push ups to 23 and from 5 dips to 13+, i just did what he suggested.
I'm going at it for another 12 weeks and my goal is 20 pull ups, 40 push ups and 20 dips.
I'll update yall on Monday, July 1, 2024.
P.S. thank you very much K, a few months ago 10 pull ups were only a dream.

[@themikegough]

I have been watching your channel for a little while now and really like the content. Just wanted to say thanks.

[@Kboges]

Thank you, Mike. I appreciate that!

[@pauldeloecker3516]

This program got me super motivated. Thanks for sharing. Started today with 9 rep max. Let’s see how I can progress over the 8 weeks. I’ll keep you up to date !

[@Kboges]

Awesome! Let me know if you have any questions or need to troubleshoot anything. Good Luck!

[@pauldeloecker3516]

@@Kboges thanks ! One question: I read in your PDF that you don’t recommend doing any other pulling exercises while following this program. Do you mean on the same day or in general throughout the whole 8 weeks ?

[@Kboges]

@@pauldeloecker3516 I wrote it for clients with no other pulling in mind. I have had good professional experience with it as a "specialization" routine. I don't have any experience running it with any rows or extra pulling work in it. I think some people could handle more pulling volume, but for the intended demographic, I think it works best as is.

[@pauldeloecker3516]

@@Kboges I see, yeah that’s the main goal of course, to get really good at pull ups, so I guess keeping total focus on that goal makes complete sense ! Thanks again for the feedback

[@Kboges]

@@pauldeloecker3516 Yeah exactly. Let me know how it goes!

[@BigScaryBoss]

Found this video on the 10th July and upon using this plan since then I managed to get from max 5 pull ups to 8. Thank you so much man 🙏

[@Kboges]

Solid progress! Keep it up!

[@YaqoobAhmad-ig4wi]

This stuff really works, you can tailor it to your needs but sticking with it will get you results. Week 1 I was at max 4 pull ups. Week 6 now I'm at 10 pullups, yesterday I did my first muscle up with no bands, it's crazy how fast you can gain strength when you stick to a system.

[@remix3205]

Yo I’m also at 4 max pullups currently I’m looking forward to progressing like you did😊

[@derpgoldfish]

Super long comment tracking my progress doing this program. TLDR at the end!
Day 1, February 5th: 5/4/3.75
Day 2, February 7th: 2,2,2,2,2,2,1.8,1,1,1
Day 3, February 9th: fucked up and did 5 in a row first oops...1, 2, 3 - 1, 2- 1, 1.5 - 1 - 1
Day 4: February 12th: 6/4.9, chin at bar not over/3.8 chin barely below bar... did rock climbing 2 days ago so forearms and back were sore, 197.8 while doing them tho
Day 5: Feb 14th: 2, 2, 2, 2, 2, 2, 2, 2, 1.7 nose at bar, 1
skipped gym yesterday and ate like shit. Full little ceaser peperoni pizza and 3/4 of a Cinnamon stick thing
Day 6: Feb 16th: 1, 2, 3, 3.5 - 1, 1.9 - 1 - 1
Day 7, Feb 19th: 6.5, 4.9, 3.7 @ like 200 bw
Day 8, Feb 21: 2, 2, 2, 2, 2, 2, 2, 2, 2, 2!!!
Day 9 feb 26th: 1, 2, 3, 4 - 1, 2, 3 - 1, 2, 2.5 - 1, 2 - 1, 1.9 gym was closed on 25th when I went and had stomach flu on the 23rd and 24th
Day 10, Feb 28th: 7.8, 6.9, 5.9
Day 11, March 1: 3, 3, 3, 3, 3, 2, 2, 2, 2, all @ 190bw
Day 12, March 4: 1, 2, 3, 4 *harder than last week? - 1, 2, 2.7 eye at bar - 1, 1.8 mouth @ bar - 1 - 1
I think its cause I ate a lot yesterday and now I'm at 192-193 bw? Not sure though cause I did pull 3 days ago March 1, shouldn't be sore?
Day 13 March 6: 7.5, 6.5, 4.5?d
Day 14: March 8: 3, 3, 3, 3, 3, 3, 3, 2, 2
5 sets in and feeling easy?? Felt really good today
Day 15 March 11: 1, 2, 3, 4, 3.5 ;( - 1, 2, 2.5 - 1, 2 - 1, 1.7 - 1, 2
Day 16 March 13: 9, probably could have forced 10, 6, 5
Day 17 March 16; 3, 3, 3, 3, 3, 3, 3, 3, 3, 2.9
Day 18 March 18: 1, 2, 3, 4, 4 - 1, 2, 2.8 - 1, 2 - 1, 2 - 1
Went rock climbing on the 17th so grip is shot
Day 19 March 20: 8, 6, 5 felt weak
Day 20 March 22: 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 all good form!! Up to 4 now ;(
Day 21 March 25: 1, 2, 3, 4, 4.8 nose@bar - 1, 2, 3, 3.9 - 1, 2, 3 - 1, 2 - 1, 2
Day 22 March 28: 9.8!!!!!, 6.8, 6
Max pull up day, I'm super high, 125 MG edibles at 12:30, rock climbing gym at 2
Day 23 march 31: 4, 4, 4, 3.8, 3, 2.9, 2.9, 2.9, 2.8, 2.5
I think forearms were too pumped, could only get nose to bar except for last one which I failed
196.4 bw and nervous system fried from days of edibles in a row, we shall see...
Day 24 April 3rd: 1, 2, 3, 4, 4.8 nose @ bar - 1, 2, 2.7 - 1, 2, 2.2... - 1, 2 - 1, 2
All @ 195-196!!!
Changing things up, now doing same thing but weighted!
WEIGHTED 10LB:
Day 1 April 11th: 5.95, 5, 4.75
Super happy that I got 6, well pretty much 6 but I'm picky on form. All I know is that I got 5 when u first started this back in February and that was bw
Day 2 April 14th: 3, 3, 3, 3, 2.7, 2, 2, 2, 1.7, 1
Ambitious so starting at 3
The three 2 rep sets were meh form, going back to 2 reps next time good ass form
Day 3 April 19th: 1, 2, 3 - 1, 2 - 1, 2, 3, 1,
Day 4 April 27th: 6.5, 5, 4.75
Honestly super surprised I got 6.5, as you can see by the dates I skipped a bunch of days, ate like shit and went up 10lb, and also injured my R hamstring 2 days before this
Day 5 April 30th: 2, 2, 2, 2, 2, 2, 2, 2, 1.9, 1.8
Day 6 may 3rd: 1, 2, 3 - 1, 2, 3 - 1, 2- 1
Day 7 may 25th: 7, 5.7, 4.3, kinda halfed assed it
Tad bit of a break haha, super happy I still kept my strength and even improved a bit to get clean reps! Peak strength seems to be around the dame but endurance for sure down
May have made my hernia act up a bit though so gonna take it a bit easier
Day 8 may 29: 2, 1 @25lb!!!, 2, 2, 2, 2, 2, 2, 2,
Day 9 June 3rd: 2 reps @ 15lb, 1 @30lb, 2 @40lb,
Back to 15 lb: 1, 2, 3 - 1, 2, 3
TLDR:
I started off with a 5 bw pull up PR back on february 5th @200LB bw.
Set a new PR of 10 by March 28 @190LB bw.
Repeated the program with an added 10lbs untill I eventually hit a PR of 2 pull ups with an added 45Lb plate @190LB bw on May 3rd, yesterday.
Will update with my bw pull up max soon!

[@Kboges]

Well done! This is awesome and I appreciate you posting this. Thank you!!🙏 💪

[@kocinakn]

So decided to put summary here. Did the program for six weeks, not eight. Important to note, I was on weigh-loss (lost 7 kgs).
I did exactly this program by doing Pull Ups and Dips. Added on my own rateral raises 4s, triceps cable 3s, biceps curls 3s, abs 3s. Three times a week + tons of Z2 cardio.
I did DEXA scan. 8 week gap between scans. Gained 2.2 kg of muscle while losing 9 kgs of fat. But the progress in Pull ups and Dips is even more fantastic:
PULL UPS:
Strength:
08/08: 6/5/5 (16)
14/08: 8/6/6 (20)
20/08: 8/6/6 (20)
29/08: 10/8/7 (25)
09/09: 10/9/8 (27)
18/09: 11/9/9 (29)
10 series:
10/08: 3-3-3-3-3-3-2-2-2-2 (26)
16/08: 3-3-3-3-3-3-3-3-3-3 (30)
22/08: 4-4-4-4-4-4-3-3-3-3 (36)
31/08: 4-4-4-4-4-4-4-4-4-4 (40)
02/09: 5-5-5-4-4-3-3-3-3-3 (38)
14/09: 5-5-5-5-4-4-3-3-3-3 (40)
20/09: 5-5-5-5-4-4-4-4-3-3 (42)
Ladder:
12/08: 1-2-3-4, 1-2, 1-2, 1-2, 1-2 (22)
18/08: 1-2-3-4, 1-2-3, 1-2-3, 1-2, 1-2 (28)
25/08: 1-2-3-4-5, 1-2-3-4, 1-2-3, 1-2-3, 1-2-3 (43)
04/09: 1-2-3-4-5, 1-2-3, 1-2-3, 1-2-3, 1-2-3 (39)
16/09: 1-2-3-4-5, 1-2-3-4, 1-2-3, 1-2-3, 1-2-3 (43)
24/09: 1-2-3-4-5-6, 1-2-3-4, 1-2-3-4, 1-2-3-4, 1-2-3-4 (61)
DIPS:
Strength:
12/08: 8/10/9 (27)
18/08: 12/11/10 (33)
25/08: 11/10/10 (31)
02/09: 14/13/13 (40)
14/09: 17/15/14 (46)
20/09: 15/15/15 (45)
10 series:
14/08: 5-5-5-5-5-4-4-4-4-4 (45)
20/08: 5-5-5-5-5-5-5-5-5-5 (50)
29/08: 6-6-6-6-6-6-6-6-6-6 (60)
04/09: 7-7-7-7-7-7-7-7-7-7 (70)
16/09: 8-8-8-6-5-5-4-4-4-4 (56)
Ladder:
16/08: 1-2-3-4-5-6, 1-2-3-4-5, 1-2-3-4, 1-2-3, 1-2 (55)
22/08: 1-2-3-4-5-6-7, 1-2-3-4-5-6, 1-2-3-4, 1-2-3-4, 1-2-3-4 (79)
31/08: 1-2-3-4-5-6-7, 1-2-3-4-5, 1-2-3-4, 1-2-3-4, 1-2 (66)
09/09: 1-2-3-4-5-6-7-8, 1-2-3-4-5, 1-2-3-4, 1-2-3-4, 1-2-3-4 (81)
18/09: 1-2-3-4-5-6-7-8, 1-2-3-4-5-6, 1-2-3-4-5, 1-2-3-4-5, 1-2-3-4 (97)
If you somehow came across this video you HAVE TO try this. I will execute this again during my cut in spring next year for sure.

[@SoufianFangyuan]

Amazing
Whats your current weight?

[@kocinakn]

@@SoufianFangyuan Started in September 2023 at 115 kgs, now sitting at 77.5 kg, finished program at 79 kg

[@Mamavanja_gaming]

You first did full up or dips
I am thinking about doing pull up and replace your dips to push up but i have no idea about what exercise i do first.
Suggest me something bro 😊

[@lfbmedia1686]

Just finished the 8 weeks, stuck to the program consistently and went from 10 on the first max set and finished on 21 as a max set

[@metalcl0ne]

did you do it almost every day? or did u regularly have a rest day

[@lfbmedia1686]

@@metalcl0ne like the program said, 3 days per week however I did it along side my regular gym program which was 5-6 days a week. I definitely did pull ups on other days which I guess isn’t ideal for recovery but it didn’t cause me any problems and I continued to see pull up progress every week.

[@metalcl0ne]

@@lfbmedia1686 thanks !!!

[@williamdevine9307]

Just did my day 1 for week 6. so far i've gone from 12 reps to 17, thats with adding some extra back variations into the regiment.

[@RandomLearner]

Thank you bro.
I followed your tips and I not only doubled my max pull ups but also learned muscle up.

[@zincminer]

Still the best fitness content on yt

[@Kboges]

Thank you! That is super kind, zincminer!

[@bronsolino6274]

I will start this routine tomorrow and will be back with the results!

[@888CHINGY]

How it’s going ! Does it work??!

[@ammar1329]

@@888CHINGY seriously he commented two days ago and the program takes 8 weeks to complete

[@electrical_cord]

Lol mans thought hed see results in 2 days

[@bronsolino6274]

btw it worked started at 10 pullups an now im at 16 to 18

[@arasdal7149]

My current is at 7 now (at the perfect range as said in the video). Will be trying this out and giving feedback in about 8-10 weeks.
I‘m excited man. Thank you for the program :)

[@capolo2504]

mines 25

[@Day-vg1bh]

@@capolo2504 who asked?

[@cj7811]

@@capolo2504 wbu

[@cj7811]

@@Day-vg1bh I asked 😎

[@couldntbeproved1392]

@@Day-vg1bh Shut up. We all asked.

[@stonearchitect116]

Really needed this video since my max pull ups have only increased by 2 in 2 years. Will try this.

[@akilaperera4486]

I have never seen a technique like this before. I'm going to try it. Thank you

[@zeen9125]

Same, would you like to share both of out daily progress between us in discord ? So I’ll be sure I’ll stick to this program

[@everythink9023]

​@@zeen9125how it goes for you?

[@moneygo123]

Looking forward to trying this, I’ll be back in a couple months with an update on how it goes. My max currently is 11

[@thunderpenguin9559]

reminder comment

[@everythink9023]

????

[@akpo_ja19]

fairs bro disappeared 😭

[@chamansw]

I watched this video 2 years ago when I could only do 10-12 pullups & increased my reps to about 20 after following just one of the day's plan.
(Now i can do 10 pullups with 35kg)
Now I came here again to increase my one arm pullup.
Thanks for the video

[@mello4399]

Which of the days did u use? Days 1,2, or 3?

[@theeternalgus9119]

Dude which day?

[@theeternalgus9119]

@@mello4399 I have a feeling it might be ladders. I’m going to experiment and do days 2 and 3 only.

[@timarve]

@@theeternalgus9119 well i only did ladder and half of max for 3 weeks and my pull up when from 8-9 to 12 reps. (I didn't realise it was a 3 day workout lol. now i'm adding the third day will see what happens

[@chamansw]

​@@mello4399I used Day 2

[@lordoftheuniverse69]

Thanks,I've been trying to improve my pullups for a long time and I'm gonna try this.Currently I'm at 6 pullups.

[@Kboges]

Give this a shot!

[@ArrokothIsComing]

This is amazing. Wish you would do a video on doubling your max push ups!

[@Kboges]

Thanks! Dude, you can do the same program with push ups, just ascend the ladders by 2's or 3's and it will be good.

[@lasseegebo3239]

Increased from 2 to 9!
Here's my progress after doing this program for 8 weeks.
The 4/4 means i did 4 negatives per set, as i couldn't do anymore full pull ups.
Gonna continue the program until I get 12-15 reps and then start weighted pull ups 💪
Day 1
Pull ups
25.12.2023 : 2.5-1-0.5 : 3
01.01.2024 : 3-2-1,5 : 6
08.01.2024 : 4-4-4 : 12
15.01.2024 : 5-5-3 : 13
22.01.2024 : 7-5-4 : 16
29.01.2024 : 7-6-5 : 18
05.02.2024 : 7-7-5 : 19
12.02.2024 : 9-8-6 : 23
Day 2
Pull ups
27.12.2023 : 1-1-1-1 4/4/4/4/4 : 4 (20)
03.01.2024 : 1-1-1-1-1-1-1-1-1-1 : 10
10.01.2024 : 2-2-2-2-2-2-2-2 4/4 : 16 (8)
17.01.2024 : 2-2-2-2-2-2-2-2-1-1 : 18
24.01.2024 : 2-2-2-2-2-2-2-2-2-2 : 20
31.01.2024 : 3-3-3-3-3-3-3-2-2-2 : 27
07.02.2024 : 3-3-3-3-3-3-3-3-3-3 : 30
14.02.2024 : 4-4-4-4-4-4-2-2-2-1 : 31
Day 3
Pull ups
29.12.2023 : 2 (42)
1-1.5
1/2/3/4/5/6
1/2/3/4
1/2/3
1/2/2.5
05.01.2024 : 10
1-2
1-2
1-2
1
0.5
12.01.2024 : 14
1-2-3
1-2
1
1
1-2
19.01.2024 : ? (Forgot to write progress down)
1-2-3
?
?
?
?
26.01.2024 : 18
1-2-3
1-2
1-2
1-2
1-2
02.02.2024 : 21
1-2-3
1-2-3
1-2
1-2
1-2
09.02.2024 : 31
1-2-3-4
1-2-3
1-2-3
1-2
1-2-3
16.02.2024 : 29
1-2-3-4-5
1-2-3
1-2
1-2
1-1
Total pull up volume
Week 1 : 9 pull ups 42 negatives
Week 2 : 26 pull ups
Week 3 : 42 pull ups 8 negatives
Week 4 : (???)
Week 5 : 54
Week 6 : 66
Week 7 : 80
Week 8 : 83

[@aishahshamsul8642]

Thank you for this. I am at 2-3 pull ups and wondering if I could try.

[@axolotoshiny6570]

It took me 4 weeks to go from 5max to 10max, I'm still doing it and this rly is a good plan

[@Kboges]

Well done! Keep at it and report back!

[@jeffdonatello4425]

I had a big bet. 1 month to increase my pullups. I followed your routine to a T......Im 55 years old, 210 lbs. Started at 14 max. 4 weeks just got 20. I won the bet. Thanks so much. You really need to watch your elbow tendons here though as you get older. Lots of stretching went with this.

[@johnrobinson7036]

I may give this a try. Currently in the middle of 7 weeks to 100 push-ups. Goal is 50. (Fun challenge). Similar 3X a week structure. I’ve been employing your tip of longer rests between sets for better quality push-ups. It’s a matter of remembering the objective. I’ll get back. Thanks. Peace.

[@Kboges]

Give it a shot and let me know how it goes for you. Feel free to email me if you have any questions.

[@MrCmon113]

>7 weeks to 100 push-ups
Lol. Any program that promises 100 push ups is likely bullshit. A lot of people's genetics probably don't even get there.
The people, who can achieve it, build up to it over years.

[@liamsiggers3464]

Cool program, thanks for sharing it!

[@SirHosisofLiver]

Worked for me, even though I remembered it a bit wrong. Went from 12 to 21 for a army test. Now I'm back to 16 and starting it over again.

[@Kboges]

Well done!

[@Bartłomiej_w]

I had started doing pull ups 3 months before running this program, my base was 5 (been doing them long ago). During the first month I reached 9 pull ups and pretty much plateaued there. After reaching Plateau of 9 i started doing this program.
summary: I went from 9 to 14, my weight now is 80kg when in the beginning it was 77/78, on top of that I have noticed a tremendous increase in terms of my back's endurance. Will be doing this program now but with 5/10 kg weight on me.
Thank you Kyle!
week-by-week progression
Max pull up sets
Jan 26 9 /8/6
Jan 31 9 /8/7
Feb 7 11/9/8
Feb 14 11/10/8
Feb 21 12/10/8
Feb 28 12/10/8
Mar 7 12/10/8 although my overall rep count hasn't increased I believe my form is better, and pull ups are done in a more consecutive manner without breaks between each rep
Mar 14 11/9/8 damn i was frail
Mar 21 13/10/10 new max set
Apr 11 14/10/9
I add 7.5 kg from now on
Apr 25 8/7/6
May 9 9/9/7
May 16 10/9/7
May 25 10/8/7 poor recovery, still got training session in
10 sets one minute rest
Jan 27 4/4/4/4/4/4/4/2/3/3
Feb 3 4/4/4/4/4/4/4/4/4/4
Feb 10 5/5/5/5/5/4/3/3/3/3
Feb 17. 5/5/5/5/5/5/5/3/3/3
Feb 24. 5/5/5/5/5/5/5/4/4/4
Mar 3. 5/5/5/5/5/5/4/4/3/3 sleep deprived workout
Mar 10. 5/5/5/5/5/5/5/5/5/5
Mar 17. 6/6/6/5/5/4/4/4/4/4
Mar 24. 6/6/6/6/6/6/6/4/5/4
Mar 29. 6/6/6/6/6/5/5/5/4/4
I add 7.5 kg from now on
Apr 22. 4/4/4/4/4/4/3/3/3/3
Apr 29. 4/4/4/4/4/4/4/2/3/3
May 6. 4/4/4/4/4/4/4/4/4/3
May 12. 4/4/4/4/4/4/4/4/4/4
May 19. 5/5/5/5/5/5/4/3/3/
May 25. 5/5/5/5/5/5/4/3/3/
ladder
Jan 29
1/2/3/4/5
1/2/3/4
1/2/3
1/2/3
1/2/3
Feb 5
1/2/3/4/5/6
1/2/3/4
1/2/3
1/2/2,5
Feb 12 this day i felt frail, don't know what was the reason of it.
1/2/3/4/5/5
1/2/3/3
1/2/3
1/2/3
1/2/3
Feb 19
1/2/3/4/5/6
1/2/3/4
1/2/3/4
1/2/3/4
1/2/3/4
Feb 26
1/2/3/4/5/6
1/2/3/3
1/2/3/3
1/2/3
1/2/2
Mar 5
1/2/3/4/5/6
1/2/3/4
1/2/3/4
1/2/3/4
1/2/3/4/3
Mar 12
1/2/3/4/5/6
1/2/3/4/5
1/2/3/4
1/2/3/3
Mar 19
1/2/3/4/5/6
1/2/3/4/5
1/2/3/4/5
1/2/3/4
1/2/3/4
Mar 26
1/2/3/4/5/6
1/2/3/4/5
1/2/3/4/5
1/2/3/4
1/2/3/4
I add 7.5 kg from now on
Apr. 23
1/2/3/4/4
1/2/3/4
1/2/3
1/2/3
1/2/4
May 14
1/2/3/4/5
1/2/3/4
1/2/3/4
1/2/3/4
1/2/3/3
May 21
1/2/3/4/5
1/2/3/4
1/2/3/4
1/2/2
1/2/3
May 28
1/2/3/4/5
1/2/3/4
1/2/3/4
1/2/3/3
1/2/3/3

[@glebkozlovskiy1101]

Did it work for the weighted ones??

[@lerucass]

Why did u decided to use extra weight did help to get better im feeling im stuck on 14 maybe a extra weight gets me out of there

[@Bartłomiej_w]

For now my pullup one rep max is 50kg at 85kg bodyweight.
Bench at 100kg is at 6 reps with moderate tempo.
As for weighted dips 50kg x 5.
Deadlift conventional: 145 x 6.
It is great to see how much my body has improved over these years, can't wait to see the results that are bound to be coming next!

[@Bartłomiej_w]

@@glebkozlovskiy1101 anything will if you try hard enough ;>

[@bearleeleagle7170]

Congrats on 40k subs! When I first "tuned in" two weeks ago I think it was roughly at 15-20k! Awesome growth, well deserved! Love your content, Kyle!

[@Gill2242]

and now almost 200k six months later, insane

[@bearleeleagle7170]

@@Gill2242 Hell yeah! And so well deserved!

[@Pimpjit85]

So you're saying I'll be at 2 pull-ups in 8 weeks. Sold!

[@Kboges]

HAHAHA! Dude check out "pull up:unlocked" on my site. it's free. It will help you get those numbers up.

[@bwepis8559]

Awesome video I’m going to start this today my first max was 11: will come back in a while if I stick with it and let you know how I do

[@JaredJuetten]

Solid, quick, reasonable. Nice short vid!

[@Kboges]

Thanks, Jared.

[@fairchild2008]

Holy crap, my biceps doubled in strength only by watching this Video! Im so excited to Start with this, thanks for your Videos Brother, your Videos are by far the best out there! Best wishes from Switzerland 💪

[@paradoxx_4221]

Please notice that two rest days are required after the ladder sets! I couldn’t recover for 4 weeks and was stuck at 16 pullups! Only after having two rest days again I immediately jumped to 18!

[@rai-.]

hey thanks for the tip, when you were increasing your pull ups did you do other physical activities? like have a chest day or back day or running ?

[@frankdelorenzo2052]

Hey brother I like your content very informative. I am 65 years old and right now I am doing two days a week 100 weighted pull ups it takes me over an hour cuz I rest five minutes in between sets. Two years ago I started doing pull-ups again, and I could get maybe five or six clean dead hang pull-ups then. To be fair I could always do a lot of pull-ups ever since I was a teenager. When I turn 40 I could do 40 dead hang clean pull-ups no Kipping no momentum. Right now I can do 16 clean dead hang pull up slowly pausing at the top and bottom. I noticed at my age it's more of a joint thing tickets or not my muscles. A few weeks ago I tested myself and could do 100 bodyweight pull-ups 31 minutes and 175 in 1 hour but my right shoulder joint was definitely sore after that one so I do not do that anymore. My question to you is do you think I should add a couple of pounds every two weeks even though I'm only getting maybe eight reps on my first set with 30 lb or should I go for more reps before I had weight. I usually do my workout with six sets of 30 lb then 6 sets of 20 lb finish off with 10 lb until I get to 100 is this progression helping me? My workouts are 3 days a week Mondays Wednesdays and Fridays I also lift weights military press and deadlifts and squats in between. People doing what they call Grease the groove on off days where I'm I do five to ten sets of eight reps bodyweight. But I have kind of plateaued at 16 reps body weight. I do feel like I'm getting stronger on the weighted pull-ups though. Keep up the good work God bless and stay strong. I know one thing at my age it's just as much a mental battle as it is physical

[@CalebTheSeeker]

A Beast at 65.
I salute you sir! 👏

[@Jamesbradley001]

You’re a stud! That’s very impressive

[@camillehache9722]

72 still can do 8 with 45 lbs

[@frankdelorenzo2052]

@@camillehache9722 that is awesome,, it is men like you that keep me going and inspired. Right now I can only get four reps with 45lb but I am getting stronger at weighted pull ups. God bless and stay strong

[@brunomoormann7795]

This worked! In 8 Weeks from 9 max initial to 16 reps now. And I just found out I got the ascending ladder training wrong and only did 1 ladder.

[@hellothere982]

I did this mid/final 2023 for more than 8 weeks but I still got stuck at 12 reps. I train pullups + rows once a week. No rep improvements
WHAT am I doing wrong? What should I do
Here the progress:
10 7 7
5 5 5 5 5 2 3 3 3 4 time 15:50
Ladders ✓
9 10 8
5 5 5 5 5 4 3 2 2 2 time 17:20
Ladders ✓
12 9 9
6 6 6 5 3 3 3 2 3 2 time 15:00
Ladders ✓
X
6 6 6 6 6 3 3 3 3 3 time 14:15
Ladders ✓
10 12 10
6 6 6 6 5 5 3 4 3 3 time 13:42
Ladders ✓
11 10 10
5 5 5 5 5 5 5 3 4 3 time 13:12
Ladders ✓
13 12 10
5 5 5 5 5 5 3 3 4 3 time 14:35
Ladders ✓
10 11 10
X
Ladders ✓
13 9 10
6 6 6 6 4 3 3 3 3 3 time 13:29
Ladders ✓
13 10 9
5 5 5 5 5 5 5 5 5 5 time 13:13

[@Kboges]

Was this the only pulling you were doing?
As long as something is improving each week, whether sub max, ladders, or max, I would keep doing it. 2 weeks of no progress then take a Deload and retest max.

[@hellothere982]

@@Kboges Thx for replying
Noww I do 3x5 pullups with 30lbs load and 3x6 rows, same load.
Nonetheless I am disappointed for being at 12 reps max even after 6 months

[@Kboges]

That's highly unusual. Hmm... dude email me a form video of a weighted set and a BW set and let me think about this to see if I can come up with something to get you making progress again.

[@painthvh]

I ran this programme for 8 weeks, here are the numbers:
Max Effort Sets
Oct 12 ~ 5/5/5 = 15
Oct 19 ~ 6/6/6 = 18
Oct 26 ~ 7/7/6 = 20
Nov 4 ~ 7/7/6 = 20
Nov 12 ~ 9/8/7 = 24
Nov 22 ~ 9/8/7 = 24
Dec 1 ~ 10/8/7 = 25
Dec 9 ~ 10/10/7 = 27
Sub-max Sets
Oct 14 ~ 2/2/2/2/2/2/2/1/1/1 = 17
Oct 21 ~ 2/2/2/2/2/2/2/2/2/2 = 20
Oct 29 ~ 3/3/3/2/2/2/2/2/2/2 = 23
Nov 6 ~ 3/3/3/3/3/2/2/2/2/1 = 24
Nov 14 ~ 3/3/3/3/3/3/3/2/2/1 = 26
Nov 24 ~ 3/3/3/3/3/3/3/3/2/2 = 28
Dec 3 ~ 3/3/3/3/3/3/2/1/2/1 = 24 (30s rest lol)
Dec 13 ~ 3/3/3/3/3/3/3/3/3/3 = 30
Ladder Sets
Oct 16 ~ 1/2/3, 1/2/3, 1/(1), 1, 1 = 16
Oct 23 ~ 1/2/3, 1/2/3, 1/(1), 1, 1 = 16
Nov 1 ~ 1/2/3/4, 1/(1), 1, 1, 1 = 15
Nov 9 ~ 1/2/3/4, 1/2/3, 1,(1), 1,1 = 20
Nov 18 ~ 1/2/3/4/(4), 1/2/3, 1, 1, 1 = 23
Nov 27 ~ 1/2/3/4/5, 1/(1), 1, 1, 1 = 20
Dec 6 ~ 1/2/3/4, 1/2/3, 1/2/3, 1/2/3, 1/2/3 = 34
Dec 16 ~ 1/2/3/4, 1/2/3/4, 1/2/3, 1/2/3, 1/2/(2) = 37
Total Volume
Week 1 ~ 48
Week 2 ~ 54
Week 3 ~ 58
Week 4 ~ 64
Week 5 ~ 73
Week 6 ~ 72
Week 7 ~ 83
Week 8 ~ 94
Doubled my max reps, reps are way cleaner with strict form. Very good progress made.
For the ladder sets, I only realised I was doing it wrongly in week 6, which was a shame.
Also, I could have started 4 reps for the submax sets if I didn't rest for 30s between sets in week 7 lol
Gonna have a deload next week to fully recover

[@Kboges]

Well done! Thanks so much for sharing this. 🙏💪

[@haroldquesnel8275]

Hi. Question: How would one combine this with maintaining at least the squats and pushups during the week? (e.g. Mon-Wed-Fri: Pullups; Tues-Thurs: Squats and Pushups...) Thanks!

[@Doc_0K]

Dropping a reply because I'm curious in the answer as well ^^

[@Kboges]

Yeah I think alternating days is the easiest way to go while managing fatigue.

[@svdii2513]

i personally do pullups mon, wed, fri, and pushups, squats, planks, and cardio tues, thurs, sat

[@bassiebassie3417]

Cant i just continu doing push ups and squats right after i have done the pullups?

[@mouse7965]

@@bassiebassie3417 you probably can although you might not be able to do pushups very well because your arms will be tired as shit. Squats id say go for it because its an entirely different muscle group

[@KGDRAWROF]

Started at 10 in week one and I'm at 15 in week 3. This plan works. I think the advantage of the plan is that you get your mechanical repetitions in on the half set sessions, and ladder sessions. This has to be the easiest way for your mind to give your body permission to do more reps.

[@mortenmarquart4714]

This program works! I did it while I was on deployment, and it toke me from 18 pull ups to 30 pull ups in one set! I can only recommend it! Thanks for the great program.

[@Kboges]

Thank you, Morten! So happy you enjoyed it and got some great results!

[@himalayantongue]

Cool. Good to know it's useful for that level of strength, I was wondering. I'm at 20 reps myself, might give this a try.

[@mortenmarquart4714]

@@himalayantongue The workout where you do the ladders can get long, I was doing 210-220 total reps on those days, but it’s great and works, can’t recommend it enough!

[@himalayantongue]

@@mortenmarquart4714 That's okay, I've already been doing a high volume pull up day that adds up to a little over 200 reps as well. I like to add in other stuff to make it a pretty intense cardio session. Looking forward to trying this.

[@wallruss2962]

Im on week 3 of doing this progam. My max pull up went from 4 to 6 and a half 💪

[@t4iga121]

Do on non-nonsecutive days in one week. and focus on proper form.
day 1: 3 sets to failure; 5+min rest
day 2: 10 sets of (day 1 max reps / 2); rest 1min
day 3: 5 ladders starting at 1; 30s rest
Run for 8 weeks; Expected gains of 50-100% gains to max pull ups

[@Kboges]

Yup!

[@Jack-cp5cj]

Just finished the 8 weeks, I went from max reps 7/7/7 to 9/8/7. Not as much as I was hoping for but definitely progress after plateauing for a while. I also think my form has improved. I would recommend giving it a try!
I did my pull ups first and then followed with 3 sets of push ups, dumbbell curls, dumbbell shrugs, squats and leg raises. I don't know if this hindered my progress but I didn't want to sacrifice any of the other exercises.

[@AllstarFail]

You definitely need to increase your sleep and/or protein intake. No way you did this and and got such a low score. Try harder next 8 weeks

[@screamingmute8256]

Bro you overtrained

[@screamingmute8256]

Or maybe your bodyweight got like 5-10 kg up

[@screamingmute8256]

Like 1-2 exercises intense enough for the body to get fatigued is enough to get growth. The rest of the exercises are just killing your muscles for no reason and you get 0 recovery

[@vividchilling2492]

@@AllstarFail I think sleep and protein is why I've been plateauing so damn long now lmfao, I even have lost reps, have been really focusing on my diet now though, it is definitely better and better sleep as well.

[@Xtriley90]

I have been looking for exactly this. liked and subscribed! question: I can do 8 pull-ups and 10 chin-ups. I should probably stick to one exercise though, right? thanks!

[@Kboges]

Hey Tyrann! Stick with 1 variation through pull up mastery. Run it until it stops working, and then you can switch variations and repeat.

[@arpan5534]

Already did this program once and got to 10 pullups to 14 pullups
Now got off track for two months and again restarting this routine.
09/10/24 max sets: 12-9-7

[@glebkozlovskiy1101]

Started this programme today.I got 14 Chinups with a dead hang pause at the bottom.Will keep you updated.

[@Kboges]

Well done, Gleb! That is quite strong!

[@glebkozlovskiy1101]

@@Kboges Thanks man.And would doing 5×5 weighted chinups on the ladder day be effective or it's better to keep it as it is?

[@piotrporada4407]

i dont understand the part with ladder, could someone explain pls

[@Timbotelli]

🪜

[@Abcd21e]

can I add 2.5 kg of weight in this routine, because my maximum reps are already high 19-16-15, I feel that I am not making progress if I only use body weight. For example, on max reps, sub max and ladder days I add weight 2.5kg

[@Kboges]

Yes! It’s a solid approach.

[@jeffmcmango7292]

I'm gonna try this for the next 8 weeks here are my results as I go on (starting 7/11/2022)
Max Pull Ups Sets:
July 11: 10/8/7
Sub Max Volume Sets:
July 13: 5,5,5,5,5,5,5,5,3,3
Ladder Volume Sets:
July 15:
1-2-3-4-5
1-2-3-4
1-2-3-4
1-2-3
1-2-3
I've decided not stop continuing this plan and focus more on other areas that I am not so great in but within that one week I went from being able to do 10 pullups in a row to 12 in a row so this program really does work.

[@Pookan228]

How is it going, buddy?

[@Musashi_kd]

This is my fav video and my creator I watch this often to get some good thoughts I promise I'll reach my goals and make my promises true thank you youcef ❤

[@c.galindo9639]

Cool. How very interesting a program. I shall give it a shot

[@Kboges]

Enjoy! Let me know if you have any questions. Keep me posted on how it goes.

[@c.galindo9639]

@@Kboges no problem

[@ssshhaann]

I got stuck at 8 max pull ups and followed this program exactly. It's been 10 weeks and I went from 8 pull ups to 10 max pull ups... It didn't work at all.

[@Kboges]

Sorry to hear that dude. Did you run the program as written? Did you do additional pulling work as well? Did you gain any weight? Did your submax or ladders improve?

[@whoscandice3326]

Try to train closer to failure, i tried the program and my max rep increased from 7 to 15

[@ssshhaann]

@@Kboges my ladders and half max pull ups did improve. I am now doing pull ups daily randomly as i walk past my bar as well. I have it all tracked in strong app, I hope I hit at least 12 max pull ups in a month or 2

[@My_Honest_Reaction_1]

Probably you just need better sleep and diet

[@smesaric]

Just finished this plan, went from 13 to 17 pull ups! Took me about 11 weeks however since I noticed my performances regressing after a few weeks. Here is my exact log:
Week 0
12-13-21: 13 8 7
12-15-21: 6 6 6 6 3 2 2 2 2 3 (last was chin-up)
Week 1
12-20-21: 14 11 8
12-22-21: 6 6 6 6 5 3 3 3 3 3(same)
12-24-21: 6 3 3 3 5 (49 PU, not bad...)
Week 2
12-27-21: 15 9 9
12-29-21: 6 6 6 6 6 5 3 3 3 3
12-31-21: 6 4 4 5 6 (78! P good)
Week 3
1-3-22: 16 9 11 (2nd was wide)
1-5-22: 6 6 6 6 6 5 4 4 4 4
1-7-22: 6 5 5 5 5 (81)
Week 4
1-10-22: 15 10 9 (chin ups for last 2)
1-12-22: 6 6 6 6 6 6 5 4 4 3
1-14-22: 6 4 4 4 5
Week 4.5 deload
1-17-22: 14 bruh...
1-19-22: 6 5 4 3 2 1
Week 4.75
1-26-22: 6 6 6 6 6 6 4 3 3 3
1-28-22: 6 4 4 4 5
Week 5
1-31-22: 14 10
2-2-22: 6 6 6 6 6 6 4 4 3 3
2-4-22: 6 5 4 4 4
Week 6
2-7-22: 17 11 9
2-9-22: 13 6 6 6 6 6 4 4 6
2-11-22: 6 5 4 4 3
Week 7
2-14-22: 14 11 9
2-16-22: 6 6 6 6 5 4 4 3 4 3
2-18-22: 6 4 4 4 5
Week 8
2-21-22: 16 14 14
2-23-22: 6 6 6 6 6 4 4 3 4 4
2-25-22: 6 5 4 4 3
Test 3-4-22: 17

[@christoph8630]

Interesting. Very different to the other ones. You never progressed to the 10 sets of 6. After 5 months, can you think of something you did wrong? Has it helped you in your progress?

[@smesaric]

@@christoph8630 not sure what I did wrong, it could either be that I gained a couple pounds throughout this process (I’ve been trying gain weight for a while) and/or I just have poor recovery genetics or something lol.
I haven’t worked on pull ups specifically like this for a while, but when I did a max attempt a couple weeks ago I got 16, so yeah it definitely helped my progress

[@yk022]

DAY 1 -
3 max effort sets (to failure)
at least 5 minute rest between sets
DAY 2 -
submax volume
10 sets / half the reps of a max set
1 minute rest
increase no. of reps by 1 when ur able to do the target reps(half for example)
DAY 3 -
ladders
start from 1 rep
increase number of rep each time
if form starts getting bad go back to 1
30 secs rest
5 ladders

[@Kboges]

Thank you for this!

[@ankurdahiya1354]

Thank you, this is better than the subtitles

[@aner7550]

How much time should I rest between sets in DAY 3 (ladders) ?

[@45CraigyBoy]

I read it as 30 seconds rest between rungs and also new ladders.
When you fail a rung on your ladder you then have 30 seconds before starting your next ladder from 1. @aner7550

[@tosinaking95]

Absolutely works best set up to 30 from 15 in a few weeks

[@Kboges]

Well done!💪

[@carlandrews5810]

Could only do 5 reps 4 weeks ago. At 13 reps now... Gonna do this program..Can't wait. Wanna beat what I used to do 22 years ago.

[@Kboges]

Awesome job! Keep me posted on how it goes.

[@augustohenestrosa314]

Hi! Amazing video. I have quick question: how would you integrate this plan into a upper body split? I currently do(In my upper body day):
4 sets of deep push ups
4 sets of pull ups
3 sets of pike push ups
3 sets of rows
3 sets of close grip banded push up
3 sets of some bicep exercise
With 2 min rest between each set. I guess i should replace the pull ups im doing with the exercises of the plan but im not sure how to incorporate them properly.

[@Kboges]

I would just follow the progression for you pull exercise on your upper body day.

[@augustohenestrosa314]

@@Kboges Thanks! What about rest in the day 2 and day 3? Can i do antagonist sets in between ladders for example?

[@Kboges]

@@augustohenestrosa314 I probably would save the antagonist training for after the ladder, just so it doesn't turn into cardio. I never used it with antagonist set in between for that reason, but you could always experiment and report back.

[@augustohenestrosa314]

@@Kboges Thanks. I will try and report back. Last One: I'm having good results doing the tucked front row. Can i do this as a finisher for my routine or should i do only pull ups as my pull exercise for the routine?

[@nuaphonkmetal]

@@augustohenestrosa314 I know I'm not the guy you're asking but I'd suggest just doing pull ups and skipping any other back work as he mentioned in one of his other comments that this is a specialization programme which will improve your pull-ups significantly. Hope that helps. You could also just experiment and see what works best for you.
Hope I could help. Best of luck, friend

[@thegradschooldropout]

Question about Day 2 - was a little confused about how you discussed progression. In Week 1, Day 1 sets the rep range for Day 2, got it... but in subsequent weeks, is Day 2 still dictated by max rep range from the first day of the week, or do you stick with whatever range you set in Week 1 and add a rep if you can now prefer it for all sets? Thanks!

[@MrApetape]

Seems to be the case that you always refer to the max pull up on the current week, so that every week is always challenging enough, otherwise it wouldnt make any sense because it would lack of progressive overload. Thats the main reason that program is so effectiv and it shows good results in a kind of short time.

[@cybermanne]

First week you use 50% of the maxreps from day 1 as a starting point on how many reps you can do for 10 sets with just 1 min rest. If you managed to do all 10 sets with the target number of reps (remember to not rest more than 1 min) then you can increase the target number of reps with +1 for this session for the next week. If you couldn't even do 4-5 sets with the target number of reps you would decrease the target number of reps for next week by -1. If you were able to do 5-9 sets you keep the reps until you can do 10 sets. If it feels like 10 sets were nothing and you could do 20 sets with the target number of reps, you could maybe increase by +2 for next week. But there really isn't much need to rush it like that. It will get tough enough really quick anyway.
It seems like this program is based off of a classic pullup program called "armstrong pullup program". You can find it online on various sites if you wanna read more.

[@bricetan9233]

I have the same question would be curious to see what Kyle has to say

[@JayLim-bn9fh]

@@cybermanne thanks

[@schiggythebozz4342]

Starting with 4 clean Max pull ups. Very excited where this workout will get me cause I couldnt get any progress in the past time with pull ups. I’ll share my progress under this comment

[@senpaibeast2851]

So how it is going?

[@schiggythebozz4342]

@@senpaibeast2851 it went really well. I did the workout for about 3 months. I had some longer breaks in between and really often I had rest days between the workouts of 2-3 days because my muscles were too sore. Anyways I’m now at 9 clean pullups and with the neutral grip I can even do 12. I can really recommend this workout !! Helped me a lot

[@jamesb8776]

Just wanted to share my experience of
This programme.
I started with a max of 6 pull ups
And found this video, after 4 weeks I had reached 9 and at the beginning of week 5 I had achieved my goal of 10 strict pull ups. Below are my notes of the progression. Now I’m wondering if a similar programme could be applied to my press ups, dips, rows. I’ve also seen way more adaptation in my lats and shoulders than I had previously when using bigger weights and machines. I’m sold on callisthenics! Thank you @kboges!
Max sets:
14.08: 6/6/5
23.08: 7/6/5
04.09: 8/8/7
12.09: 9/8/8
19.09: 10/9/8
Half max sets:
16.08: 3-3-3-3-3-3-3-3-3-3
24.08: 4-4-4-3-3-3-3-3-3-3
07.09: 4-4-4-4-4-4-4-4-4-4
15.09: 5-5-5-5-5-5-5-4-4-4
Ladders:
18.08 4-4-3-2-2
26.08 4-4-3-3-3
09.09 5-4-4-4-3
17.09 5-5-5-4-4

[@Kboges]

Well done, James! Thank for sharing the results! Sounds like it went exactly as planned, and that's a testament to your hard work and consistency. Congrats on the progress and thanks for the feedback 🙏

[@Marjus688]

have you performed only this workout,or you've added push and legs?

[@jamesb8776]

@@Marjus688 I do 3 strength days and 3 cardio days. I did this pull up program on my pull day and before 2 cardio sessions. So yes I also had push and leg days

[@Marjus688]

@@jamesb8776 That's good. I do this and legs and push,and I want to know others story because I'm afraid of overtraining.

[@johnnapoletano]

Interesting exercise plan. I was doing the Day 1 three sets on back workout days. I progressed quickly that way but never got past 10, 6, 4 reps. I will give this a try! Thank you.

[@itzzV3NOM]

Please make a complete beginners guide for PPL 6x per week. Like how many exercises to do, how many reps to do, how much to rest, when to change the progression, when to progressive overload etc. Make it all in one video and that would be the best video ever.