12 Weeks To Double Your Pull Ups

12 Weeks To Double Your Pull Ups

Earlier I covered how to get started with pull ups.

Today I want to share a tested plan to boost your max pull-ups. 

Whether you're a beginner or a pull-up enthusiast, this three-day-per-week pull up program is designed to take you to the next level. 

Let's dive in and double that max of yours!

this plan works great for anyone currently able to do 4-12 pull ups. 

It still works if you are above that but I’ll write another article to cover this in depth.

You would use that pull up program every other day.

Day 1 - Max reps Sets

This is the day where we run our max sets.

This time we go for 5 sets of your maximum repetitions. 

This mean you have to keep good form through all the reps and not kip for it to count!

Note that you can use a light band during set 4 and 5 if your strength starts to be low. You can also stop after set 3 or 4 if you can’t get any repetition.

The goal is progress to 5 sets overtime.

Rest 3-5 minutes between each set to make sure you maximize recovery and performance.

Day 2 - Triple descending ladder

• Take 80-90% of your max reps, and do 3 sets of that amount of pull ups.
• Then continue the descending ladder from there.
• Take 1.5 minutes between sets and 3-5 minutes between each ladder.

For example: if you can currently do 6 pull ups, 80-90% of that would be around 4-5 repetitions.

So the plan would be:

• 5 reps x 3 sets
• 4 reps x 3 sets
• 3 reps x 3 sets
• 2 reps x 3 sets
• 1 Max deadhang x 3 sets
• The key here is to maintain solid technique – no kipping, full range of motion. If your form starts to break down, that set is a wrap or use a light band or solid-proper partial repetitions on the lats reps of the last sets.

Take a 3 minute break between each ladder. Recovery is crucial!

Note that if you are advanced, and start the ladder at 12+, you can stop the ladder at 3 on the way down.

Adjust accordingly depending on where you start.

Day 3 - Ascending Ladders with Isometrics:

Day three is the ascending ladder workout.

This is a classic ascending ladder starting with one rep and working your way up. 

The trick is that you have to hold each last rep at the top for the amount of seconds matching your rep count.

For example:

• 1 repetition, 1 second hold at the top
• 2 repetitions, 2 seconds hold at the top
• 3 repetitions, 3 seconds holds at the top
• ...5+

You keep climbing until fatigue starts knocking at the door, lowering your ability to surpass your previous set. 

• If you can’t get to 5 repetitions yet, stop at 4 and start a new ladder at 1 after that.
• Rest 30-60 seconds per set.
• Get 3-5 ladders done.

Run the Program for twelve Weeks

Consistency is key in this game. Stick to this program for twelve weeks, and get ready for a 50 to 100 percent increase in your max pull-ups. 

The better you become the harder and a bit longer the workouts are.

But it's a solid timeline, and the results will speak for themselves. 

Commit to the grind, and get ready to smash your pull-up goals.

Get my full online calisthenics course and personal calisthenics coaching here!

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Calisthenics Training FAQ’s

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Frequently Asked Questions

1. Who is this 12-week pull-up program for? This program is designed for anyone who can currently perform between 4 and 12 pull-ups. The article notes that while it can still be effective for more advanced individuals, it is specifically optimized for this range.

2. What is the training schedule for this program? The program requires three pull-up training sessions per week, ideally on non-consecutive days (e.g., every other day) to allow for sufficient rest and recovery.

3. What is the "Day 1 - Max Reps Sets" workout? On Day 1, you perform five sets of your maximum number of repetitions. The reps must be done with good form and without kipping. The goal is to rest for 3-5 minutes between each set to ensure maximum recovery and performance. You can use a light band on later sets or stop early if needed to maintain form.

4. How does the "Day 2 - Triple Descending Ladder" workout work? On Day 2, you start by performing three sets of 80-90% of your max reps. From there, you perform a descending ladder, doing three sets for each number of repetitions as you work your way down. You should take 1.5 minutes between sets and a 3-minute break between each full ladder.

5. What is the "Day 3 - Ascending Ladders with Isometrics" workout? Day 3 is a classic ascending ladder workout where you start with one repetition and add a rep to each subsequent set. The unique aspect is that you must hold the top of the pull-up for the number of seconds that matches your rep count (e.g., a 3-rep set includes a 3-second hold). You continue climbing the ladder until you can no longer complete a set, rest for 30-60 seconds, and then repeat for 3-5 total ladders.

6. How long should the entire program be followed to see results? For the best results, this program should be followed consistently for a period of twelve weeks. The author promises that this will lead to a 50 to 100 percent increase in your maximum pull-ups.