Mastering Pull-Ups: Achieve 5, 15, or 25 Reps with Three Tailored Training Plans
Discover three expertly designed pull-up programs tailored to different fitness levels. Take the test, choose your plan, and reach your pull-up goals within a month of consistent training.
With consistent effort over a month, you can reach your pull-up targets.
Table of Contents- Choosing the Right Pull-Up Program
- Key Considerations When Following a Pull-Up Plan
- Beginner Pull-Up Training Program
- Exercises Included in the Beginner Program
- Pavel Tsatsouline's Pull-Up Program
- Exercises in Pavel Tsatsouline's Program
- Lewis Armstrong's Pull-Up Program
- Exercises in Lewis Armstrong's Program
Choosing the Right Pull-Up Program
Start by assessing your current pull-up ability. Jump onto a pull-up bar and perform as many clean reps as possible without swinging or jerking. Based on your results, select the program that best matches your fitness level.
If You Can Do 0–4 Pull-Ups
The beginner program is ideal for you. It includes preparatory exercises that strengthen the muscles involved in pull-ups and help you master proper technique.
If You Can Do 5–11 Pull-Ups
Try Pavel Tsatsouline's program—the founder of StrongFirst and former U.S. special forces trainer. This method focuses on performing one type of pull-up while gradually increasing reps per set.
If You Can Do 12–15 Pull-Ups
Consider Lewis Armstrong's program, inspired by the American military man who set a record of 1,435 pull-ups in five hours. This plan suits all starting levels but is best started when you can complete at least 12 reps per set.
Some training days include nine working sets with short rest intervals. To manage even 1–3 reps per set, you need solid preparation; otherwise, completing the workout will be challenging.
Key Considerations When Following a Pull-Up Plan
Incorporate exercises targeting other muscle groups such as push-ups, squats, lunges, and core work. This balanced approach promotes harmonious muscle development and prevents strength imbalances.
Remember, recovery is crucial. Maintain proper nutrition, get adequate sleep, and minimize stress to optimize results.
Beginner Pull-Up Training Program
- Frequency: Three sessions per week.
- Duration: Minimum four weeks.
- Equipment: Standard pull-up bar; low bar at waist height or below (alternatively gymnastics rings, TRX straps, or a broomstick supported on two chairs); resistance bands with varying tension.
- Goal: Achieve 5 pull-ups in a set.
Train three times weekly, resting one day between sessions for muscle recovery.
Follow the prescribed repetitions each week. If the last set feels easy, increase reps by 2–3 in the next session.
If you struggle to complete a week's plan, repeat it until you can perform all sets and reps before progressing.
Week One
- Shoulder engagement hangs on the bar — 3 sets of 10 seconds.
- Australian pull-ups — 3 sets of 6–8 reps.
- Negative (eccentric) pull-ups — 3 sets of 5 reps with a 5–6 second descent.
- Band-assisted pull-ups — 3 sets of 6–8 reps.
Week Two
- Shoulder engagement hangs — 5 sets of 10 seconds.
- Australian pull-ups — 3 sets of 10 reps.
- Negative pull-ups — 3 sets of 6 reps with 6–8 second descent.
- Band-assisted pull-ups — 3 sets of 8–10 reps.
Week Three
- Classic reverse grip pull-ups — 3 max-effort sets.
- Australian pull-ups with feet elevated on a box — 3 sets of 10 reps.
- Negative pull-ups — 3 sets of 6 reps with 10-second descent.
- Band-assisted pull-ups — 3 sets of 10–12 reps.
Week Four
- Classic pull-ups with overhand grip — 3 max-effort sets.
- Australian pull-ups with feet elevated — 3 sets of 12–15 reps.
- Negative pull-ups — 3 sets of 8 reps with 10-second descent.
- Band-assisted pull-ups — 3 sets of 12–15 reps.
Completing the Program
Rest for 1–2 days after the final workout, then retest your pull-up max. If you can perform 5 reps with good form, move on to the next program. If not, repeat week four until successful.
Exercises in the Beginner Program
Shoulder Engagement Hangs
Hang from the bar, depress your shoulders, and pinch your shoulder blades together. Hold for 1–2 seconds, relax slightly, and repeat. Do not fully drop from the bar until the set is complete.
Australian Pull-Ups
Adjust the bar or rings to a height where you can complete the set reps. Keep your body straight and touch your chest to the bar.
Australian Pull-Ups with Feet Elevated
The closer your body is to parallel with the floor, the harder the exercise. Lower the bar or elevate your feet on a box to achieve this position.
Negative (Eccentric) Pull-Ups
Jump to the top position, then slowly lower yourself over the prescribed time. Engage your core and glutes to minimize swinging.
Band-Assisted Pull-Ups
Select a resistance band that lets you complete the target reps per set. Start with the thickest band; if it feels easy, switch to a thinner one.
Classic Reverse Grip Pull-Ups
Perform as many reps as you can with proper form. Stop if you need to jerk or strain your neck.
Classic Overhand Grip Pull-Ups
Maintain smooth, controlled movement without swinging or jerking. Avoid jutting your chin forward and keep your shoulders away from your ears at the bottom.
Pavel Tsatsouline's Pull-Up Program
- Frequency: Six sessions per week.
- Duration: At least 30 days.
- Equipment: Pull-up bar.
- Goal: 12–15 pull-ups per set.
Train five consecutive days, rest one day, then progress to the next phase.
Begin with the number of reps you can perform in one set. For example, if you can do 5 pull-ups, start on day 1; if 6, start day 7; if 8, start day 19.
Add one repetition per training day as per the plan. All previous added reps carry over, steadily increasing your training volume.
If you fail to complete the prescribed reps on a day, rest 24 hours and try again until successful before advancing.
Day 1
Complete five sets: 5, 4, 3, 2, 1 reps respectively.
Day 2
Add one rep to the fifth set: 5, 4, 3, 2, 2.
Day 3
Add one rep to the fourth set: 5, 4, 3, 3, 2.
Day 4
Add one rep to the third set: 5, 4, 4, 3, 2.
Day 5
Add one rep to the second set: 5, 5, 4, 3, 2.
Day 6
Rest day.
Day 7
Add one rep to the first set: 6, 5, 4, 3, 2.
See the full daily repetition table for details →
Completing the Program
One day after finishing, test your max pull-ups. You should be able to do 12–15 reps per set.
You can continue adding one pull-up per day indefinitely to improve, but beware of monotony and potential training plateaus. To break through, switch to a different program.
Exercises in Pavel Tsatsouline's Program
The sole exercise is the classic overhand grip pull-up.
Perform full-range reps without jerks or swinging, and avoid straining your neck to reach the bar.
Lewis Armstrong's Pull-Up Program
- Frequency: Five sessions per week.
- Duration: 4–8 weeks.
- Equipment: Pull-up bar.
- Goal: 25+ pull-ups per set.
Morning Warm-Up
Every morning, perform three sets of push-ups to failure. This strengthens your shoulders, core, triceps, and chest, balancing muscle groups.
Rest as needed between sets. Armstrong suggests doing push-ups during daily activities like bathroom breaks or breakfast preparation.
Day 1
Complete five sets of classic overhand grip pull-ups, performing as many reps as possible with good form. Rest 90 seconds between sets.
Day 2
Use a pyramid scheme: start with one pull-up, rest 10 seconds; then two reps, rest 20 seconds; continue adding one rep and 10 seconds rest each set.
Stop when you cannot increase reps by one over the previous set. After resting, perform one max-effort set.
Day 3
Perform three types of pull-ups:
- Overhand grip, shoulder-width.
- Narrow reverse grip.
- Wide overhand grip.
Do three sets of each with 60 seconds rest between. Choose reps so all nine sets have equal reps—this will be your working set.
Start with three reps per set. If successful without failure, your working set is correctly chosen.
Day 4
Perform as many working sets as possible, stopping when you cannot complete a full set (e.g., if working set is three reps, stop at two). Rest 60 seconds between sets.
Complete at least nine sets. If you exceed this, increase your working set reps by one the following week.
Day 5
Repeat the most challenging workout of the week. This may vary weekly. Optionally, add weighted pull-ups or lat pulldowns.
Follow with two rest days. Continue morning push-ups but avoid pull-ups to allow muscle recovery.
Completing the Program
After four weeks, retest. If your working set was three reps, you should be able to perform 25–27 pull-ups. If not, repeat the program until you reach your goal.
Exercises in Lewis Armstrong's Program
Push-Ups
Start in a plank position with hands shoulder-width apart, wrists under shoulders, and core engaged.
Lower your chest to the floor and push back up. Keep elbows pointing backward, maintain a tight core and glutes to prevent lower back sagging.
Overhand Grip Pull-Ups (Shoulder-Width)
This classic variation has palms facing away at shoulder width.
Narrow Reverse Grip Pull-Ups
Place hands no wider than 10 cm apart with palms facing you.
Wide Overhand Grip Pull-Ups
Grip the bar slightly wider than shoulder width with palms facing away.
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