The plan for doubling your max pull ups!
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- Опубликовано: 3 июл 2024
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This is one of my favorite pull up programs. It is available for free (downloadable PDF) on my website.
Do this program 3 nonconsecutive days per week, like Monday Wednesday and Friday. Depending on your starting max, this program is pretty much guaranteed to increase your max by 50-100% in 8 weeks.
Day 1
3 max sets. These are essentially sets to technical failure.
Keep your rest at 5 minutes between sets
Day 2
10 sets with 50% of your best set on your first max attempt
Keep rests at 1 minute between each set
Progression- do not increase reps until you reach all of your sets at the prescribed rep range, and after that, increase target reps by 1
You rep count is determined by day 1 performance, and is NOT adjusted to new PR’s as the program continues, instead you increase reps by 1 per set as you perform all 10 sets with your target rep count.
Note: It is common to be unable to complete all 10 sets at your target rep range. This is ok. Just get what you can and try to complete more sets at your target reps the following week.
Day 3
Day 3 is an ascending ladder workout, starting with 1 rep, and working up to as many rungs as you can do before fatigue prevents your from exceeding your previous rung.
DO NOT TRAIN TO FAILURE DURING THE LADDER WORKOUT
For instance, say you perform 1, then 2, then 3 then 4 , but 4 is starting to get really challenging and you aren’t confident you could get 5, well then you would stop the ladder there, reset back down to 1, and repeat the process.
Perform 5 total ladders
Take 30 seconds between rungs and ladders
Run this program for 8 weeks, and you can expect to see a 50-100% increase in max reps.
Let me know how it goes!
Imagine doing this 10 times in a row. You'd go from 2 pull ups to 1024 pull ups.
*_Moore's exponential law of pullups_*
( •̀ ω •́ )✧
I was searching for this comment
You mean from 1 to 1024.
1: from 1 to 2
2: 2 -> 4
3: 4 -> 8
4: 8 -> 16
5: 16 -> 32
6: 32 -> 64
7: 64 -> 128
8: 128 -> 256
9: 256 -> 512
10: 512 -> 1,024
Start: 1
Finish: 1,024
@@efisgpr nerd
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)
Wow that’s incredible! Great work! Keep it coming!
Congratz Greg, thank you for sharing, your feedback inspired me.
Utterly fantastic
Woow, well done!! You can really see this incredible progress here
Thank you for sharing
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)
Awesome to hear about your progress! Thanks for giving the program a run and sharing your success here! Much appreciated!
were you doing chin ups or pull ups?
@@talhaali1977 this Video ist mainly about pullups, I assume
@@janterblanche3196 i know but I have a shoulder impingement that prevents me from doing chin ups but I can do pull ups without any problems. I doubt doing pull ups would cause a 1.5 cm gain in my biceps.
@@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.
Anecdotal note: this works for pushups too. Started at 8 max and ended at 16 😁
Yes! It will absolutely work for push ups! Thank you for posting this.
Cool, I am doing that too!
That's great. I'll try it with handstand pushups.
@@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.
@@Kboges incredible timing! Thanks and I look forward to watching
100% recommend this routine, in about 6-7 weeks my max. pullups went from 8 to 18! Thanks you very much mr Boges
Jack!!!! This is fantastic! Well done, brother! Thank you for sharing your results.
18 is crazy 👍🏽
18!? seems kinda unrealistic... doing 6.4023737e+15 pullups in a row is insane if you aint lying tho!
@@Virtahep0 100% genuine, honestly. Although time has passed since that comment and 18 is no longer the case unfortunately 😅
@@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.
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
Thank you for the kind words! I appreciate that.
It is my pleasure.
I mean this isn't even close to being invented by him so it's kind of a weird comment.
lets say my max pullups on the first day is 5. for submax am i supposed to do 2 or 3?
this channel is amazing, i cant belive i only found it recently. pure gold
Thank you!
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!
Great to hear! Thanks brother, you too!
Thanks mate, I use to be able to do 1, Now i can do 2. Safe to say this video worked a treat. Subbed
^underrated comment
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
Well done!!!
@@Kboges thanks again mate, great channel you have here!
@@beyenpe thats amazing but how do u recover so quickly between the sessions
@@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
Great Job! Your comment gives me clear picture of this program.
Your videos are short precise and clear without the long iterative speeches. Straight to the point supported with an example. Awesome !
lets say my max pullups on the first day is 5. for submax am i supposed to do 2 or 3?
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.
Really appreciate the lack of complexity (easier to implement) and the straightforward video. Thanks for this!
My pleasure! Thank you for the kind feedback.
@@Kboges You far deserve it !
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!!
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
Awesome work, wolfi! Thank you for sharing the results.
I've been looking for this type of vid. Thanks so much :)
Love your short precise videos😎👍😎👍thx
I have been watching your channel for a little while now and really like the content. Just wanted to say thanks.
Thank you, Mike. I appreciate that!
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.
absolutely great tip man!! thanks a lot, simple but also extremely efficient :D
This sounds good. I'll do it once I'm done with my current program. Thanks man.
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.
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.
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?
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.
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 🍻
Solid, quick, reasonable. Nice short vid!
Thanks, Jared.
Very cool I love it!
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 🙏
Solid progress! Keep it up!
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!
Awesome! Good to hear, Rodrigo!🙏💪
Did you run them concurrently or seperatly ?
Thank you so much! Subscribed!
Thank you!
Great content, Sir
Thank you, Jay!
Still the best fitness content on yt
Thank you! That is super kind, zincminer!
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 !
Awesome! Let me know if you have any questions or need to troubleshoot anything. Good Luck!
@@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 ?
@@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.
@@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
@@pauldeloecker3516 Yeah exactly. Let me know how it goes!
Awesome thanks man ❤
My pleasure!
Will definitely try this today!
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!
and now almost 200k six months later, insane
@@Gill2242 Hell yeah! And so well deserved!
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! 😁😁
Dude this is amazing to hear! Well done to the both of you! Keep me posted on how it goes!
@@Kboges yepp definetly!! 🔥🔥🔥
Thanks a lot , I'll try it immediately 😊
Recent subscriber and your videos are super good and informative. From Malaysia
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!
Well done! Let me know how it goes and reach out if you need to troubleshoot anything.
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.
Thats slow af
@@wainach9518 You don't know how heavy the op is though.
@@fcgash not a big factor
Been doing this for 2 weeks now, already improved my max by 2 pullups, from 8 to 10
Solid improvement! Keep at it and keep me posted!
Really good explanation
Thank you bro.
I followed your tips and I not only doubled my max pull ups but also learned muscle up.
I will start this routine tomorrow and will be back with the results!
How it’s going ! Does it work??!
@@888CHINGY seriously he commented two days ago and the program takes 8 weeks to complete
Lol mans thought hed see results in 2 days
btw it worked started at 10 pullups an now im at 16 to 18
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.
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 ❤
This is amazing. Wish you would do a video on doubling your max push ups!
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.
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
reminder comment
????
I'm new to the channel and love your way of training. Could you please show me your video of how to get the first pull up?
I'm working on a program for that soon. Hold tight and stay tuned.
Love this
Enjoy!
I am so hyped to try this one
Get after it dude! Let me know hot it goes!
thinking of doing this how did it go?
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!
Dud you get bigger biceps though?
@@somemadsci1923 it got wider but not higher
@@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.
@@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.
@@finanzamtfluechter Cool, I appreciate the help.
Good luck on your grind bro!
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! 😎
Heck yeah! Good luck dude. You could run this cycle with your plate carrier.
@@Kboges Thanks! 🤜🤛
I have never seen a technique like this before. I'm going to try it. Thank you
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
@@zeen9125how it goes for you?
Awesome content. New to your channel and I love it
Thanks Robert! Much appreciated!
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 :)
mines 25
@@capolo2504 who asked?
@@capolo2504 wbu
@@Day-vg1bh I asked 😎
@@Day-vg1bh Shut up. We all asked.
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 💪
Why have i not thought of this! Calimove uses a similar method as day 2 to train max pushups; worked like a charm. I will defo try this out! thankss
Another lockdown just started time to spend some sweet time with my pull up bar !!
No worries, Peter. Keep at it and use it as an opportunity to get stronger!
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.
Give this a shot!
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
did you do it almost every day? or did u regularly have a rest day
@@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.
@@lfbmedia1686 thanks !!!
will try this program, thx :)
This is a good video. Exactly the information I was looking for
Glad you found it!
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.
Give it a shot and let me know how it goes for you. Feel free to email me if you have any questions.
>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.
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
A Beast at 65.
I salute you sir! 👏
You’re a stud! That’s very impressive
72 still can do 8 with 45 lbs
@@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
Liked and subscribed. Let's get the clearest RUclipsr to 100,000
Actually like this video!! Ty!
It took me 4 weeks to go from 5max to 10max, I'm still doing it and this rly is a good plan
Well done! Keep at it and report back!
Hi Kyle, happy new year! I just stumbled across this video and your channel today. Looks like great stuff first of all.
Few Questions- Can I do this alongside my current 3 times a week weight training programme, or would you recommend I do this separately so as not to fatigue or injure myself? And if the latter, would I be doing other exercises as well, or just this programme? Lastly, are rings necessary for this programme as I don't have access to rings. Thank you
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!
Seems like a very sensible plan
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
Which of the days did u use? Days 1,2, or 3?
Dude which day?
@@mello4399 I have a feeling it might be ladders. I’m going to experiment and do days 2 and 3 only.
@@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
@@mello4399I used Day 2
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!
Good to hear, Stefan! Thank you for the feedback!
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?
@@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!
@@stefanperlic9669 Did you train 3 day a week? Only pulls ups and push ups during a week?
@@user-fl4zo5tk4f Yes, only that.
Youre doing god's work man
Thanks, Liam! That's very kind.
Thank you so much😍
Hi and thanks for this program, it sounds enticing! I've just started with chin-ups (as I'd like to target my biceps) and I will definitely try this type of progression.
I was wondering: would it make sense to replicate this type of work for other basic exercises? I am implementing (based on various sources) every-other-day strength training workouts, where I do push-ups, ring inverted rows, chin-ups and some isometrics. Would it be a good idea to train the other exercises (apart from isometrics) in the same style? Or is it too taxing or inefficient in any other way? What about "rotating" the other exercises type? As in : max reps for push-ups, ladder for chin-ups,... Does it make sense?
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!
Dropping a reply because I'm curious in the answer as well ^^
Yeah I think alternating days is the easiest way to go while managing fatigue.
i personally do pullups mon, wed, fri, and pushups, squats, planks, and cardio tues, thurs, sat
Cant i just continu doing push ups and squats right after i have done the pullups?
@@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
Thanks!
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
Did it work for the weighted ones??
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
This seems so simple, I'm so glad I found this. Could I incorporate this with my normal split or is it best to be its own thing?
I'll do it like this:
1 push day (rest on the pull ups)
2 pull day (max pull ups)
3 leg day (end with the 50% pull ups)
Remind me to tell you my progress
My max on pull ups right now is 7 with good form
this guy works out with his glasses on, what a G
HAHAHA!😂 Not always, but sometimes for sure.
The information and the way he described the submax volume day is really good stuff. I would also like to make a shoutout to Swolefessor for teaching me this concept as well.
What's the name of swolefessor video and can it be applied to any lift?
I really appreciate your content and valuable information, is this program specific for pull ups or can I apply it on dips and pike push ups?
Yes!
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!
Hey Tyrann! Stick with 1 variation through pull up mastery. Run it until it stops working, and then you can switch variations and repeat.
Thank you so much
My pleasure, Kobie🙏
Looks like a nice planning, I'll try it for the next Monday and keep it for the next 2 months and see the progress!
Sounds good. Let me know if you have any questions or run into any problems.
@@Kboges I'd like to point that I am doing the pull ups on rings, more like a neutral grip than a supinated grip.
@@karl3097 This should be ok. Neutral grip is a great variation!
Hows it going
howd it go
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.
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.
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
Bro you overtrained
Or maybe your bodyweight got like 5-10 kg up
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
@@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.
Cool. How very interesting a program. I shall give it a shot
Enjoy! Let me know if you have any questions. Keep me posted on how it goes.
@@Kboges no problem
Thanks man
Thank you!
So you're saying I'll be at 2 pull-ups in 8 weeks. Sold!
HAHAHA! Dude check out "pull up:unlocked" on my site. it's free. It will help you get those numbers up.
Hi Kyle, great video. I have been stuck with 8-9 reps for pull-ups/chin-ups for months and I'm gonna try your method. Currently I am running a 5x/week training with PPL, with more emphasis on chin-up variations so I develop a bit more the biceps (loving this new routine btw, I learned from your approach around a month ago and being able to do an intense workout in 30-40 mins is awesome). If I were to integrate this 3x/week pulling routine, what would you recommend to do in the 2 "off" days? Not doing a pull exercise, or doing a lighter pull variation like rows or band-assisted pull-ups? And one more: in those 3 days, would you use the same pulling variation to keep track of the progress? I was thinking about doing shoulder-width chin-up. Cheers!
Great questions! First of all, I'm glad you are enjoying the content. Thanks for your support!
What to do on the off days really depends on what you are during for your pull workout. My "Pull Up Mastery" program was written for 3x per week training for late beginners/early intermediates. For a program like that, I don't typically recommend a whole lot of off-day training simply because the volume is very high on each training day. If you are using a different program with a little less for your pulling work, then I really like rows or easy pull up variations for your days in between your hard sessions.
As for how much variety, it really just depends on where you are at in terms of your development. Without knowing too much about your training history, it's a bit hard for me to tell, but at your current strength level, I think you could benefit just fine from using the same variation for each training session. if that fails to deliver the results you are looking for, and everything else is in place as it should be, then that would definitely be a time to start experimenting with some variations.
I hope that makes sense. Let me know if you need any clarification or have any other questions.
@@Kboges Thanks for the quick response! It all makes sense. I didn't take into consideration the huge volume accumulated in those 3 days. To compare, I am currently doing between 80 to 100 pulling reps each week. Yesterday I started with the Pull Up Mastery program and got 10-8-7 reps for the Max reps day. Did some estimation and per week I should be doing 100-120 pulling reps, distributed in just 3 days. Today I feel a bit sore (I also did 2 sets of push and leg exercises), so probably if I do some pulling, tomorrow I will be fatigued. I think that in order to save time and have a more effective training, I will move the pushing and leg exercises to my 2 off days (Tue-Thu) and dedicate Mon-Wed-Fri exclusively to the Pull Up Mastery program.
great video
Thanks, Fenster!
I am doing something very similar right now and progressing so fast. I believe this one.. 💪😎
Heck yeah! Enjoy!
Hey man, thanks so much for this. I have a question, do you think the same logic could apply for push ups? The reps are of course quite a lot higher and out of the 'sweet spot', as you so eloquently put it
Yes It can definitely work. As you go higher in reps, it gets harder to progress, so it really depends on your starting point.
Can you tell me a way to program this into a twice a week program? I do pulls twice a day and I find my routine pretty sweet, but I want to increase my pull ups.
Yes! Run the same program, but just do the 3 workouts over 1.5 weeks. For example, if you do pull ups Tuesday and Friday, you do Workout 1 on Tuesday, Workout 2 on Friday, Workout 3 on the next Tuesday, and then cycle back to Workout 1 on Friday. Repeat.
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.
Very nice content 👍
Thanks. I appreciate the feedback. If you ever have any questions, just let me know.
@@Kboges I do have a question. I go rock rock climbing 1-2 hours 3 days a week. Rock Should I do this work out on the same days? Or should I do the reps on my off days.
@@larsf92 Rock climbing is excellent training for pull ups! Personally, I would do the program on the rest day. If you find that it is interfering with your climbing too much, you can cut the volume to 3 ladders and 5 submax sets, and see how that goes.
HI, I'm would like to give this training a shot.. I do training for years now so I'm pretty fit. my questions is, can I do this routine next to my normal Training routine? for example every morning and then doing my normal training in the evening? or does it need more recovering, this is always the problem with trying new stuff as I have a good routine already in place.
Depends how many back exercises you are doing. If you are happy with your current progress and program, you should never change it, since it works. This program takes 3 days per week, and you should not have any other (very few atleast) back exercises in your week, since this is a very specific program for only increasing your pull ups. This is just my opinion of course. Good luck anyways!
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.
I would just follow the progression for you pull exercise on your upper body day.
@@Kboges Thanks! What about rest in the day 2 and day 3? Can i do antagonist sets in between ladders for example?
@@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.
@@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?
@@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
This is one of my favorite videos on RUclips. Right to the point, effective information, with a description that maps out everything
Thanks 😊
My pleasure!
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!
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 ?