A Complete Pullups Workout Program to Help You Shatter Your Personal Record and Dramatically Improve Your Pullups Performance
Photo credit: http://www.flickr.com/photos/bpmphotos/
If you want to strengthen your arm and back muscles, spread your wings (lats) to create that V-tapered back appearance, and increase that critical vertical pulling strength that everyone needs, AND if you want a laser-focused pullups program that was created exactly for improving your pullup numbers, then you’ve come to the right place. Below, you’ll find a complete workout program with several pullup workouts that you can use to accomplish these goals.
How I Went From 6 Deadhang Pullups to Over 30 in Only 3 Months
Back when I was in high school, I followed a 52-week workout program right out of the book Maximum Fitness : The Complete Guide to Navy SEAL Cross Training
Now, 30 pullups might not seem all that impressive with some fitness trainees regularly nailing sets of 50 or even 100 kipping pullups in a row. But here’s the thing. These were deadhang pullups, and being able to perform 30 deadhang pullups is almost unheard of – even today. I studied up on basic pullup technique, and while I didn’t understand the nuances of this movement at the time, I did make sure to follow the basic recommendations outlined in most exercise textbooks.
I’m confident that anyone who is healthy and of normal weight could approximate my level of success, and today, I’m going to share my complete program for how to rapidly increase your pullup and chinup numbers.
The “Over 30 Pullups In 3 Months” Complete Workout Program
You could cheat and just follow the pullup workouts in the book I used, and that would probably work out just fine, but not everyone wants to train like a Navy SEAL. So, I’ve outlined what I would recommend for a complete pullups program, and it’s a little different than what you’ll find in the book.
But what if I can’t even do 5 pullups? Heck, what if I can’t even do ONE?
Whatever your level of conditioning or skill, you can start using this program to start building your pullup strength – whether you can already do 30 pullups or even if you can’t do a single pullup. The following program can be modeled using any of the following exercises:
Beginner level 1: flexed-arm hangs
Beginner level 2: negative repetition pullups
Beginner level 3: the many forms of assisted pullups (partner-assisted, band assisted, or jumping pullups, etc.).
Intermediate level 4: deadhang pullups (ie traditional pullups)
Advanced level 5: weighted pullups
Whichever level you’re able to do comfortably and with good technique, you should start the first month using that particular technique, and work your way up to the next levels, if possible.
Pullups Workout Program - Month 1: Grease the Groove Technique
For the entire first month, the most important thing you can do is practice pullup technique as frequently as possible. You can do this using the grease the groove technique, which is very simple. Several times each and every day (5-6 days per week, 1-2 days off), perform a sub-maximal set of pullups. Your goal should be to do as many pullups as possible throughout the course of each day. However you accomplish those reps is up to you, but here are some things to keep in mind to maximize your results.
Your goal should be to do more pullups than the day before – every single day you grease the groove. You’re slowly building volume over the course of the month. One other thing to keep in mind is that increasing intensity/effort is NOT the key this month. Fatigue is to be avoided, no matter how tempting it may be. Put your effort into your other training workouts. Hold back on the effort until month two. You’ll be glad you did.
The number of repetitions you do each set is dependent on two things:
1) your perceived level of maximum reps (% of max)
2) the amount of sets you’re planning on doing throughout the day.
If you only do a handful of sets throughout the day, then your repetition amounts should be higher (but never higher than 60% of your max reps per set). On the other hand, if you do a ton of sets throughout each day (ie 10-20+), then stay down in the 20-40% of maximum effort range – even as low as 1-3 reps per set is fine. So, the more sets you do throughout the day, the lower the repetition amount should be each set.
Keeping your technique solid is of paramount importance and will directly transfer over into better performance once we get into months two and three. Follow the instructions in my video about how to do pullups with perfect technique and start doing them in this way from day one. Of course, on your actual first day – perform your first set as a test to find out what your max is.
Get out a sheet of paper and post it somewhere you’ll see it regularly (or keep it in your wallet/purse), and use that to record the actual number of pullups you’ve done each day. Then break that record the next day.
Most people will notice a huge increase in their pullup numbers just after month one (often over double what you started at), which usually astonishes them because although it required frequent practice, it did NOT require much effort. You can chalk it up to practicing the technique and training the nervous system to perform it efficiently. If you’ve done this right, you’ll be primed for compressing your training into actual sessions and building volume next month.
Pullups Workout Program – Month 2: Building Volume With Pyramid Training and High-Volume Sessions
Grease the groove is all over now. No more practice sets throughout the day, no matter how tempting it is (though, you could start greasing the groove with another movement skill on the side). Be glad about the progress you’ve made, but it’s time to move on before you hit a plateau. This month your goal is to build volume during actual training sessions, and we’re going to do this with two different types of workouts that you’re going to alternate throughout each week.
If you can find a way to integrate these into your current training sessions, then by all means, do so. If it just won’t work, then either do these at the end of your workouts as “finishers,” or perform them at a different time entirely.
Pullup Workout A1: Double-Step Pyramid Training
Instructions: Perform a pyramid of pullups all the way up to your max and then back down again using multiples of two’s to climb each step. In this A1 session, you’re going to go up by doubles.
Here is an example of the progression: 2, 4, 6, 8, 10 (max), 8, 6, 4, 2 = 50 total pullups
Go up as high as you can while maintaining proper technique, and rest as much as necessary between sets. Instead of following a rigid structure for rest, just rest as much as you feel is necessary to complete the next step. Generally, I recommend using as little as 15 seconds of rest on lower levels, and up to 2 minutes on upper levels.
Pullup Workout A2: Single-Step Pyramid Training
Instructions: This is identical to the pyramid workout above, except this time (A2) you’re climbing the pyramid one repetition at a time.
Here is an example of the progression: 1, 2, 3, 4, 5 (max), 4, 3, 2, 1 = 25 total pullups
Here’s another example for performing 100 total pullups: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 (max), 9, 8, 7, 6, 5, 4, 3, 2, 1 = 100 total pullups
Go up as high as you can while maintaining proper technique, and rest as much as necessary between sets. Instead of following a rigid structure for rest, just rest as much as you feel is necessary to complete the next step. You’ll probably need a little more rest in between sets when climbing the pyramid via single steps.
Pullup Workout B1: Low-Rep, High Volume Training
Instructions: Select a number of repetitions based on approximately 20% of your maximum. So, if you can do 10-12 pullups in a maxed-out set, then your number is 2 or 3 repetitions. Perform 15-20 sets with as little rest as possible. Keep doing sets until your technique starts to decline, and stop if you reach 20 total. You’ll need to rest more during the latter sets, of course. Set a personal record each time you do this session by doing more total sets than your last session.
Pullup Workout B2: Moderate-Rep, High Volume Training
Instructions: Select a number of repetitions based on approximately 30-40%% of your maximum. So, if you can do 10-12 pullups in a maxed-out set, then your number is 3-5 repetitions per set. Perform 8-15 sets with as little rest as possible, and no more than 1 minute between rounds. Keep doing sets until your technique starts to decline, and stop if you reach 15 total. Set a personal record each time you do this session by doing more total sets than your last session.
Month 2 Training Schedule
Here is the training schedule to follow (it’s ok if you make some changes to this, just remember that less is more):
Week 1 – A1, B1 (e.g. A1 on Monday, B1 on Thur)
Week 2 – A2, B2 (e.g. A2 on Tue, B2 on Sat)
Week 3 – A1, B1, A2 (e.g. Mon, Wed, Fri)
Week 4 – B1, A2, B2 (e.g. Mon, Wed, Fri)
Note: these sessions can be done on any non-consecutive days, but ideally, they should be equally spaced apart throughout the week.
Pullups Workout Program – Month 3: Lowering Volume and Building Intensity to Peak for the Final Test
You’ve already laid a foundation of good technique in month one, perfected that technique and built a base of training volume in month two, and now is when the work starts to get hard because it’s time to increase the intensity of your sessions.
Pullup Workout C1: Descending Pyramid Session
Instructions: This is essentially half of a pyramid, and you are starting at the top and working your way down. Perform a near-max set of pullups (approximately 90% of your max reps), then rest for as long as necessary before performing a set of one less repetition, and continue this until you reach the final set of 1 pullup. Obviously, it’s very important that you’re adequately warmed up prior to starting this session (see joint mobility recommendations below).
Here is an example of the progression: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps = 55 total pullups
Pullup Workout C2: 50-100 Reps in as few Sets as Possible
Instructions: Perform between 50-100 pullups in as few sets as possible. Select the goal number based on your conditioning level. It’s probably best to try and select repetition amounts for each set that land around 60-80% of your maximum ability. So, if you can perform 10 pullups, then sets of 6-8 are probably optimal for this session. Rest as necessary.
Here’s an example for a goal of 100 repetitions:
10, 10, 10, 10, 9, 9, 8, 8, 7, 7, 6, 6.
Pullup Workout C3: Maximum Set Practice Sessions
Instructions: Repeat the following 3-5 times.
1 Set of of maximum pullups with 3-5 minutes of rest between sets
These are an all-out effort, and you should be trying to hit 100% exertion every time. Your repetition numbers will likely decrease every subsequent set. This is a sign that you’re doing it right. When you repeat this workout later in the month, try to score more total reps on your last set to both gauge and ensure progression.
Month 3 Training Schedule
Here is the training schedule to follow (it’s ok if you make some changes to this, just remember that less is more):
Week 1 – Rest. No pullup training at all. This is a time for your body to recover from the high volume training that you’ve done over the last two months and prime you for a few weeks of higher-intensity training. Other fitness training is ok, but depending on your program, it might be a good idea to take a 5-7 day break anyways (highly recommended if you haven’t taken a week off in the last 12 weeks).
Week 2 – C1, C2 (e.g. C1 on Mon, C2 on Thur)
Week 3 – C3, C1, (e.g. C3 on Mon, C1 on Thur)
Week 4 – C2, C3, C1 (e.g. Mon, Wed, Fri)
Week 5 – Pick a day for your pullup test. Plan ahead, and give it a shot.
Notes for maximizing your pullup test performance:
1) Get plenty of sleep at least a couple of nights before your test day.
2) Make sure you are fully hydrated well in advance. Start front-loading your water at least 48 hours in advance. The same should go for front-loading optimal nutrition as well.
3) Make sure you’ve taken at least 2 days off from ALL formal exercise, and 3-4 days would be better.
4) Perform a basic joint mobility session to prime your joints, muscles, and nervous system, increase your core temperature, and specifically prep the ranges of motion for the pullup exercise (prioritize the following: scapular shoulder circles, humeral shoulder circles and figure eights, elbow basic ranges and circles, wrist basic ranges and circles, hand and finger mobility – if you don’t know what these are, see here)
5) Perform a very low intensity warmup set – just a few reps to groove the technique without fatiguing you at all.
6) When you know you’re ready, step up to the bar, and know that you’ve spent the last 3 months preparing for this test and that you will ace it with flying colors.
The Bottom Line
If you follow the above program, then I guarantee that you will amaze yourself, as I did, with the results you can achieve in only three months time. There’s nothing quite like knowing that you’ve mastered a very challenging exercise, and on top of that, you’ll be turning heads in disbelief as you continue to rep out on the pullup bar. One last thing: the fitness benefits you experience will also be exceptional. You probably don’t care about that, though.
If you’re ready to get started, and haven’t done so already, check out my detailed tutorial on how to do pullups right now, or see below for more info.
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CST Coach, CST-KS
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More Information:
The Right Way to do Pullups and Chinups
How to Achieve Your First Unassisted Pullup
9 Different Types of Pullups (Demo Video)
Kipping Pullups VS Deadhang Pullups
Doorway Pullup Bar – Product Review
Hi John,
I’m a regular reader of Physical Living and just want to start by saying THANKS for providing all the great content. I especially enjoy the balanced view regarding fitness/wellness information.
Regarding this most recent post – I was wondering if the various percentages of ‘max reps’, especially in months 2 and 3, are percentages of the very first max test you perform on day 1? I suspect the maximum set of pull-ups I can do will increase over the course of the program; but for this program, I am understanding that all the percentages of maximum are based on the first test.
Many Thanks,
Roberto
Hi Roberto,
Thanks for the kind words, and good question.
Your max potential will definitely increase throughout the course of the program – maybe even doubling in the first month alone. So, in the program, when it says “% of max reps,” I’m referring to your percentage on that particular day, even in that particular moment. So, you will want to adjust the number based on how you progress throughout the program and also how you progress throughout each session (e.g. your max might decrease after several sets).
In the same vein, you might encounter a session where your max is lower than usual (maybe you’re not feeling well that day). For example, maybe you could do 10 reps last week, but today, you’d struggle to hit 7 or 8.
It is because of these cases that it needs to be based on your perceived level of exertion, which is a guess concerning how many reps you think you can accomplish if you tried to max out. We can guess these numbers based on both how we’re feeling that day, and also base it off of past performance.
It would be much easier to give explicit instructions like “do 10 sets of 5,” but that’s an arbitrary and impersonal standard that isn’t based on individual performance factors, which is why I like to use the perceived level of exertion (% of max) to help gauge your ability so that you can properly challenge yourself instead of try to conform to what is considered kosher.
I hope that makes sense, and if not, I’ll be happy to elaborate more. Good luck!
John-
I can’t do a pull up due to being overweight. Can I use this same formula to do assisted pull ups while dieting? I have Mr. Venuto’s book and do GS sport lifting and starting BF running. I want/need to add a couple of all purpose body weight exercises. Seems like this and maybe a pistol and burpee might be the perfect combination.
Hi Lisa,
The program can be modeled using any of the following exercises…
level 1: flexed-arm hangs
level 2: negative repetition pullups
level 3: the many forms of assisted pullups (partner-assisted, band assisted, or jumping pullups, etc.).
level 4: deadhang pullups (ie traditional pullups)
level 5: weighted pullups
Whichever level you’re able to do with good technique, I would start month one by practicing that particular technique, and working your way up, if possible.
Also, if you’re a member of the Burn The Fat Inner Circle, and you’re looking for more info, I have a detailed article about achieving your first pullup (search for “how to get insanely good at pullups and chinups”), and many members have already done so using the strategies I outlined – even though they’re starting with extra weight.
Great post, and I’m especially happy to see you have this comment on where to start when you can’t do a single pull up! I used to not be able to do more than 2 push ups at a time but am steadily making my way up to 40 in a minute (which I’m pretty chuffed about :)) Thanks again!
Thanks John! Going to give this a try!
Hi John,
thanks for this great article. I love your site and am looking forward to getting fitter and stronger with the help of it.
I am also not able to do a full pull up yet. Do you prefer any of the assisted pull up versions? At the moment I am mostly doing jumping pull ups or negative pull ups. I just don’t know how to use your program on them because my max rep of them will depend on the time spent on the negative part of the pull up.
Would you advise to do the whole program with the same version of pull ups? Or should I switch to regular pull ups once I manage to do them? Hopefully that’ll be soon =)
Thanks for all your help,
Steffi
Hi Steffi,
I prefer starting with flexed-arm hangs for time, and once you can hold the top position for 30 seconds or longer, start progressing to negative pullups. Once you can do 10-12 negative pullups, then move on to one of the assisted versions.
Your pace should be slow and controlled, but doesn’t need to be drawn out. For means of tracking your progress, what’s most important is that you pick a speed/duration for each rep and stick to it consistently. As long as your form is solid, I could care less about whether you’re going fast or slow.
And yes, I’d recommend working your way up the chain as your strength allows.
Hi John,
I can only do 4-5 deadhang chinups, and my pullups are even worse – I can only manage 1 pullup. I assume it would be the same method for either chins or pulls but your method seems to imply that you should be able to do 10. Am I best to work with 10 assisted or 5 deadhangs?
Cheers
Kate
Hi Kate,
There’s no repetition requirement for starting the program – all the numbers cited were merely examples.
Here’s what I’d recommend in your situation. During the first month using the grease the groove technique, alternate practicing your pullups and chinups every set. Practice your chinups as per the programs recommendations, but substitute flexed-arm hangs for the pullup grip (start the flexed-arm hang at the top position – chin over the bar), and just before getting fatigued, lower yourself to the bottom position and hold for time (arms locked).
This way you can continue to build strength through the full range of motion in the chinup exercise, and also work on your weaker link with the flexed-arm hangs (and eventually progressing to negative reps when ready).
Good luck!
Hi John,
Great article you’ve written here. Will certainly recommend it to my friends.
Just a question though.
I am 220 pounds, 6’2 and able to only lift a maximum of 150pounds on the lat pulldown.
How do you suggest I train to be able to accomplish my first pullup within two months?
Your answer would be greatly appreciated.
Warm regards,
Kumar
Hi Kumar,
Thanks for the kind words and for sharing this. There’s a link in the “More Information” section (at the very end of the article, just under my signature), which is exactly what you need.
Best,
John
Thanks John! A real lifesaver!
You have my greatest appreciation
Hi John
I have done 2 days of the program. Day 1 – Chinups 7 sets of 2 reps and Flexed arm Pullup 7 sets of 1; Day 2 Chinups 8 sets of 2 reps; Flexed arm pullup 8 sets of 1.
Today I have woken up with a headache, I suspect from neck tension in holding the pullup position which I find difficult. I have watched your videos and tried not to extend my neck but I am having trouble keeping my neck relaxed in this position (just top of the pullup, not the chinup.)
I am going to have a rest day today and try and keep my headache at bay.
Do you think I should reduce the number of times I do the pullup drill to start with maybe 3 and then work up from there?
Cheers
Kate
Hi Kate,
I’m sorry to hear that. It’s probably a good idea to give it a break for a day or two. Spend some time moving your neck around (as comfort allows – see link below), and increase your water intake.
The goal of month 1 is to practice as much as you can safely recover from without creating any fatigue (or pain). When you get back to it, focus on keeping your shoulders packed which will help you keep proper neck alignment. Think of drawing your chin in as you lift with the crown of your head when you’re at the top position – instead of allowing it to jut forwards, which is the usual tendency. See here for more info:
http://physicalliving.com/how-to-stabilize-your-shoulders-during-the-pullup-exercise/
And the mobility drills on this page will help alleviate some of that tension and also teach you how the neck should be aligned:
http://physicalliving.com/resources/circular-strength-training/mobility/
Good luck!
Great article, John.
Question: What routine do you recommend AFTER the 3 months is up? To maintain all the muscle/strength we have just gained?
Whatever you’d like. That is, whatever you would enjoy doing. Perhaps one of the many bodyweight training programs I’ve reviewed on this site – TACFIT Commando, TACFIT Warrior, Shapeshifter, Bodyweight Exercise Revolution, FlowFit, and there are some others. These programs don’t include pullup-specific training, but it’s good to rotate your exercises once in awhile anyways.
Hi John,
Is there any reason I shouldn’t do this in addition to say the work I do with Club Bell Mass Evolution? I like how you mentioned them as finishers which works for me as I do all of my cub work and flow fit outdoors, but my pull-up bar is inside.
Sam
Sam,
It can definitely be done as a finisher post-workout, or as a separate session entirely. Just monitor your exertion level and make sure you’re not neglecting technique just to score more reps. The goal is to stimulate the body without increasing the risk of over-training.
Coach Sifferman!
Thanks for the response. I do the Pull-ups sa slow as paint drying and concentrate on keeping my shoulder pack super tight. Always do them deadhang too. There is sort of a zen aspect to doing them that way. I’m also mindful of the overtraining which is why I asked the question The clubs can be fairly ballistic and I always enjoyed doing a small number of pull-ups after a club sessions just cause it felt good to do them….
By they way, I sure do get a lot out of your website. Really good stuff you do here, really great resource.
Regards
Hey John – I’ve been doing my hanging leg raises with the proper pullup form (no hunched shoulders). :) Now I was overjoyed to see your article on the Navy Seal Workout … I’m OBSESSED with Navy Seals at the moment!!
Hey John,
If I can already do 15-18, would starting at month three achieve the same results? I’ve been using the Armstrong Pullup Program, and got from 9 to 18 that way, and just took a week off. For military testing purposes, I have 8 weeks to get to 25+, so advice would be appreciated!
Thanks!
Joe
After reading the article again, the second month looks very similar in idea to the Armstrong Program… so am I right in thinking that I can skip to month 3 and still be essentially following your program? Even though I’ve been working on pullups for months, would greasing the groove still be beneficial?
I appreciate your help!
Joe
Joe,
Maybe it will help if you understand a little more about the program.
Month one was created for technique practice and newbie gains. Month two is for developing the the majority of your total training capacity. The last month is for peaking – going for that last 20-30% of results. I’m not familiar with the armstrong program, but if it’s a high volume training program, then I don’t see why you couldn’t just jump into month 3 to peak. GTG might be helpful, but at your stage, it probably won’t be as effective as the month 3 protocol. Good luck!
On the training schedule its listed as:
Week 3 – A1, B1, A2 (e.g. Mon, Wed, Fri)
Week 4 – B1, A2, B2 (e.g. Mon, Wed, Fri).
does this mean im doing a1,b1, and a2, every monday wednesday and friday. or just monday a1, wednesday b1, friday a2?
Derek,
It should be…
Monday = A1
Wednesday = B1
Friday = A2
This is by far the best free info I’ve ever seen on Pull Up progression. I can only do about 10 right now, but I think it’s not bad for a girl. I definitely would love to do more, but I will have to put some workout into it. I always have people ask me how they can improve their pull ups, and I think your program is definitely better than what I usually advice people. Thank you, I will share this on my Facebook.
Thanks, Tatianna – it’s my pleasure.
Can you explain “over-training” to me. I am 150lbs, 6 ft, and was extremely skinny before I started working out. Not because of what I eat, which is alot, or because of any physical activity.
My workout use to consist of the same thing any other 23 year old dude without a girlfriend would do, and that was about it. I got one of those doorway pullup things and when I walk by it, I do a few pull-ups, which makes me feel like working out. So I started working out.
The first thing i noticed was my ability to push myself. I can always give another rep and I always go to the point of failure, and then I do it again. I do a full body workout, every day.
If something starts to hurt, I target it and the pain is gone within 24 hrs. I went to shapes and hired a personal trainer at first then quit because it was nothing but slow down or you will hurt yourself. I tried a boxing gym but I got kicked out because I was to “intense” while sparring and lacked in technique (it was simply that no one wanted to spar with me and i was only there to release aggression).
One workout of mine makes me look like a weeks worth of my friends efforts, and while I cant be seen working out in public (imagine a wild animal running down a gazzelle and eating it, not pretty, espeically to women) the results I am seeing are amazing and most people upon seeing my body declare bullshit.
I am doing it naturally for the most part. There are days were I have been sick or hungover and have used a workout powder to get my ass in gear, but thats been less then 5 times total. So can you please explain to me what I am missing, what is “over-training” what is wrong with it? I have reduced weight to finish sets before, is that also a bad thing?
Also can you explain to me why at 150 lbs, being able bench 140 max, i can outwrestle a 226lb guy who benches 250.
P.S challenge ACCEPTED. Upon reading your article I set the goal of 40, and I plan on being able to do it by march 1st. Ill take a video of my max attempt mon to keep for comparison for march 1st lol.
I have always been horrible at pull up and is a huge weakness of mine. I am 6’5″ and have long arms so I have a much further distance to travel to get to the top and then back down. After reading this post it makes me want to get pull ups a try again. I like how it is broken down into months. One huge problem I have is it is hard for me to find a place to do pull ups that is high enough. I have a pull up bar in my house that goes on the door frame but this is not nearly high enough. In fact I can almost just be on my knees. Thanks for the great post. I came across your site from stubleupon. I will make sure I bookmark your site it looks great.
How many negative pullups(and how long to do them) before it means I can do 3 pullups?
My goal is to get my maximize the number of pullups I can do. I’m going to do the “Over 30 Pullups in 3 Months” program .. I just wondered .. do you still do back/bi workouts at the gym when you’re doing this kind of program? What if my chest/tris/shoulders are really sore from their workout the day before – do I still do the pullups?
thanks John!
My upper body strength has always been my weak point. I look forward to giving this method a whirl to increase my pull up reps.
Hi John, awesome workout. I got one question, is it alright to do pushups, handstands, squats and running while engaging in this pullup workout?
Thank you and take care,
Great program, very tempting. But I’m doing GMB R1 training – at the very beginning. And I’m alternating day by day kettlebell + TRX and clubbell training. That’ snot to mention rock climbing and half-Ironman preparations.
Don’t know…