Pull-Up Program, 6-weeks to Increase your Max

Improve your pull-ups in just 6-weeks. This program is to be completed 3 times a week minimum allowing 1-2 days of rest in-between sessions. This program incorporates exercise science and structure to help maximize gains. Six weeks from now, give us feedback on your gains!

6-Week Pull-up Program

1A
1B 1C
warm-up 25% 1 set 25% 1 set
MAX TEST 45% 5 sets 55% 4 sets
35% 6 sets 30% 2 sets 40% 2 sets
rest 1:00-2:00 min rest 1:15-2:15 min rest 1:30-2:30 min
2A 2B 2C
25% 1 set 25% 1 set 25% 1 set
65% 3 sets 75% 2 sets 40% 6 sets
50% 2 sets 60% 2 sets 30% 3 sets
rest 1:45-2:45 min rest 2:00-3:00 min rest 1:00-2:00 min
3A 3B 3C
25% 1 set 25% 1 set 25% 1 set
50% 5 sets 60% 4 sets 70% 3 sets
35% 3 sets 40% 3 sets 45% 3 sets
rest 1:15-2:15 min rest 1:30-2:30 rest 1:45-2:45
4A 4B 4C
25% 1 set 25% 1 set 25% 1 set
80% 2 sets 45% 6 sets 55% 5 sets
50% 3 sets 35% 6 sets 40% 6 sets
rest 2:00-3:00 min rest 1:00-2:00 min rest 1:15-2:15 min
5A 5B 5C
25% 1 set 25% 1 set 25% 1 set
65% 4 sets 75% 3 sets 85% 2 sets
45% 5 sets 50% 5 sets 55% 4 sets
rest 1:30-2:30 min rest 1:45-2:45 min rest 2:00-3:00 min
6A 6B 6C
25% 1 set 25% 1 set Allow 2-3 days rest
95% 1 set 95% 1 set 25% 1 set
60% 4 sets 75% 1 set MAX TEST
rest 2:15-3:15 min rest 1:00-2:00 min start over

Chart: Find your Reps

Your Max 25% 30% 35% 40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95%
10 3 3 4 4 5 5 6 6 7 7 8 8 9 9 10
11 3 3 4 4 5 6 6 7 7 8 8 9 9 10 10
12 3 4 4 5 5 6 7 7 8 8 9 10 10 11 11
13 3 4 5 5 6 7 7 8 8 9 10 10 11 12 12
14 4 4 5 6 6 7 8 8 9 10 11 11 12 13 13
15 4 5 5 6 7 8 8 9 10 11 11 12 13 14 14
16 4 5 6 6 7 8 9 10 10 11 12 13 14 14 15
17 4 5 6 7 8 9 9 10 11 12 13 14 14 15 16
18 5 5 6 7 8 9 10 11 12 13 14 14 15 16 17
19 5 6 7 8 9 10 10 11 12 13 14 15 16 17 18
20 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19
21 5 6 7 8 9 11 12 13 14 15 16 17 18 19 20
22 6 7 8 9 10 11 12 13 14 15 17 18 19 20 21
23 6 7 8 9 10 12 13 14 15 16 17 18 20 21 22
24 6 7 8 10 11 12 13 14 16 17 18 19 20 22 23
25 6 8 9 10 11 13 14 15 16 18 19 20 21 23 24
26 7 8 9 10 12 13 14 16 17 18 20 21 22 23 25
27 7 8 9 11 12 14 15 16 18 19 20 22 23 24 26
28 7 8 10 11 13 14 15 17 18 20 21 22 24 25 27
29 7 9 10 12 13 15 16 17 19 20 22 23 25 26 28
30 8 9 11 12 14 15 17 18 20 21 23 24 26 27 29
31 8 9 11 12 14 16 17 19 20 22 23 25 26 28 29
32 8 10 11 13 14 16 18 19 21 22 24 26 27 29 30
33 8 10 12 13 15 17 18 20 21 23 25 26 28 30 31
34 9 10 12 14 15 17 19 20 22 24 26 27 29 31 32
35 9 11 12 14 16 18 19 21 23 25 26 28 30 32 33
36 9 11 13 14 16 18 20 22 23 25 27 29 31 32 34
37 9 11 13 15 17 19 20 22 24 26 28 30 31 33 35
38 10 11 13 15 17 19 21 23 25 27 29 30 32 34 36
39 10 12 14 16 18 20 21 23 25 27 29 31 33 35 37
40 10 12 14 16 18 20 22 24 26 28 30 32 34 36 38
41 10 12 14 16 18 21 23 25 27 29 31 33 35 37 39
42 11 13 15 17 19 21 23 25 27 29 32 34 36 38 40
43 11 13 15 17 19 22 24 26 28 30 32 34 37 39 41
44 11 13 15 18 20 22 24 26 29 31 33 35 37 40 42
45 11 14 16 18 20 23 25 27 29 32 34 36 38 41 43
46 12 14 16 18 21 23 25 28 30 32 35 37 39 41 44
47 12 14 16 19 21 24 26 28 31 33 35 38 40 42 45
48 12 14 17 19 22 24 26 29 31 34 36 38 41 43 46
49 12 15 17 20 22 25 27 29 32 34 37 39 42 44 47
50 13 15 18 20 23 25 28 30 33 35 38 40 43 45 48
51 13 15 18 20 23 26 28 31 33 36 38 41 43 46 48
52 13 16 18 21 23 26 29 31 34 36 39 42 44 47 49
53 13 16 19 21 24 27 29 32 34 37 40 42 45 48 50
54 14 16 19 22 24 27 30 32 35 38 41 43 46 49 51
55 14 17 19 22 25 28 30 33 36 39 41 44 47 50 52
56 14 17 20 22 25 28 31 34 36 39 42 45 48 50 53
57 14 17 20 23 26 29 31 34 37 40 43 46 48 51 54
58 15 17 20 23 26 29 32 35 38 41 44 46 49 52 55
59 15 18 21 24 27 30 32 35 38 41 44 47 50 53 56
60 15 18 21 24 27 30 33 36 39 42 45 48 51 54 57

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