The “Over 30 Pullups In 3 Months”

Complete Workout Program

Sure, you could just follow the pullup workouts in the book I used, and that would probably work 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 actually very 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

Other Pull up strategies

Pyramid Strategy
 According to a former ISSA certified trainer and sports nutritionist, the
pyramid strategy helped him personally increase his pull-ups faster. Start
out by performing one pull-up. Rest for eight to 10 seconds on a chair.
This will temporarily release the tension from your arms and back region.
Start again, but this time do one more pull-up than you did the first time.
Rest again for eight to 10 seconds. Continue in this fashion, adding one
more pull-up than the time before, until you can no longer complete your
reps. Give yourself a two-minute break. Walk around, stretch and
refocus. Perform two or three sets.
Performing a pyramid pull-up routine two or three times a week for one
month should produce a marked improvement in the number of
consecutive pull-ups you can do.

Rep Goal
As you begin to practice doing pull-ups, you'll get better at it, and
you'll be able to do more. To continue to improve and grow stronger,
consider setting a rep (repetition) goal. If you set your rep goal as 50,
do as many sets as it takes until you perform 50 repetitions. Don't
worry about the number of sets it takes as long as you do the 50 reps.