Double Your Max Pullups in 22 Days! (GUARANTEED GAINS)
1,683,274
Published 2020-06-21
60% off all AX programs - athleanx.com/x/160-workouts
Subscribe to this channel here - youtube.com/user/jdcav24
The way these workouts are structured is by first establishing your max pull ups to failure in a single set. From here, you rest two minutes and attempt to complete more pull ups in an allotted amount of time.
Day 1 starts with a test day. Complete a single set of max pull ups to failure in good form. Rest 2 minutes and then complete as many pull ups as you can in 5 min resting as needed. Take the number from your first set and the number of pull ups you did in the 5 minute block, add them up and set them aside. You’ll need that for later!
On Day 2, we start a series of non-testing days. In these workouts, the goal is to perform a specific pull up variation for the same number of reps that you did on your max pull up from the most recent testing day. You are allowed to rest/pause when you fatigue and you are advised to stop a few reps short of total muscle failure. This is to accommodate for the fact that you will be doing a lot of pull ups over the next few weeks.
The second half of the non-test day workouts require that you go back to performing standard pull up, except this time you have to complete your maximum plus 40 percent (on the first non-test day) 50 percent (on the second non-test day) and 60 percent (on the third and final non-test day in a block). Again here, you do not have to perform these unbroken. You simply have to get them done, stopping 2-3 reps shy of failure and using rest/pause.
The blocks continue to progress and advance with each new testing day. Be sure to re-test your maximum number of pull ups at the start of each new block since you will likely be increasing your overall strength meaning that your number is going to increase. Each block is based on the number of max pull ups that you are able to achieve on the test day that begins that block.
We continue in this fashion until we reach day 21 of the 22 day pull up workout. Here, you are to complete one of two tests. Refer to the video for the specifics on how to compete the day 21 test. On day 22 we come back again. Using the number we noted on the very first day of the workout, Day 1, we complete a max amount of pull ups in 5 min. Once again we are not going to failure here but stopping a few reps shy. Once the 5 minutes is up, take note of how many pull ups you performed and compare that to your day 1. Not only will you see an increase, often as much as double, but you will have done more pull ups in less time!
This 3 week workout will progressively overload your back, introduce you to variations of pull ups that will build not just your back and biceps but help you develop that sought after v-taper look as well. If you’re looking to get make total body gains be sure to look at the ATHLEAN-X Training Systems available at athleanx.com.
Start trading in workout length for intensity and see how much bigger and stronger you can get with intense, intelligently programmed workouts just like this. For more videos on how to do more pull ups and build a bigger back and biceps, be sure to subscribe to our channel here on youtube via the link below. Don’t forget to turn on your notifications so you never miss a new video when it’s published.
All Comments (21)
-
Jeff: Double your pull ups in 22 days Me: From 2 to 4 BABBYYYYYY
-
Log Day 397: I find myself married to the pull-up bar. It's been 21 days since I last touched the ground and now I find myself in an infinite loop of up-and-down. please send help!
-
I'll be coming every damn day to post about my progress ✌️💪 Started on 23 Sept 2020 Day 1 : 11 pull ups done unbroken. 17 pull ups in 5 mins session Total "28 pull ups" done. Day 2 : 22 chin ups done. with 15 pull ups. Day 3 : 22 commando pull ups done. Did 22 pull ups instead of 16 due to counting error. Day 4 : Did a scap pull hang of 62 secs. Did 20 pull ups instead of 17. Day 5 : It's a new test day block , so... Did 13 pull ups in one unbroken set !!! And 22 pull ups in rest pause manner for 5 minutes Total "35 pull ups" were done on day 5. Day 6 : Did 26 chin ups. And 18 pull ups. There is also an increase in my vascularity. Day 7 : Did 30 commando pull ups instead of 26. With 25 pull ups instead of 20 Day 8 : Did a scap pull hang of 75 secs(+15 secs from last time) Did 23 pull ups instead of 21. Day 9 : surprisingly same as day 5 . Day 10 : Completed 28 chin ups. And 20 pull ups. Day 11 : Did 27 commando pull ups. With 21 pull ups. Day 12 : Did a scalp pull hang of 81 secs (+6 secs ). Completed 22 pull ups.👍 Day 13 : It's a new test day block and it's still same as day 5. Day 14: successfully did 30 chin ups With 20 pull ups. Day 15 : Did 30 commando pull ups. And 26 pull ups . Day 16 : Did a scalp pull hang of 87 Secs (+6 secs). With 22 pull ups. Day 17 : It was a new test day block and results were.... Did 14 pull ups unbroken . With 28 in rest pause manner. Total pull ups done were 42 !!! Day 18 : Completed 30 chin ups. With 20 pull ups. Day 19 : Did 30 commando pull ups . With 24 pull ups . Day 20 : sadly could only hang on to bar for 77 secs because I had a match before . Was able to fit in 25 pull ups. Day 21 : Amazingly I had a total of 38 freakin pull ups without that 2 min rest i.e. 8 more. Day 22 : Was able to do 15 pull ups in one unbroken set. 1.5X increase would have been 17 but I was kinda sick between this challenge so can't complain about it. Overall I saw an improvement in my biceps and back structure ,So go on and try this challenge you will definitely see some major changes in your muscle groups..✌️
-
Jeff: double your pull up in just 22 days Me: 0 x 2= 0
-
The world record holder of pullups: "Hmmmmmm interesting"
-
Hey im a time traveler from 22 days in the future, this works great thanks
-
2 months ago I could not do a pull up. I did the 22 day challenge from 0 to 5. It worked, I did 5 after 22 days. So I waited 2 weeks and started this 22 day Double your pull ups. After 22 days, I struggle on #10, but I do get it. So exactly as advertised. Two 22 day challenges, and went from 0 to 10 pull ups. I am 61 years old and never been able to do it until now. Thanks Athlean-X.
-
Day 1: 8 pull ups to failure, 14 in 5 minutes Day 17: 14 pull ups to failure, 30 in 5 mins. Currently on day 20, looking forward to final test days. It really works guys. Also, I will definitely be repeating it over and over again as there is no limit to whats possible. I saw a russian guy do 100 muscle ups in 1 set so I will never stop improving. Thanks Jeff Sorry for late update, final results, 37 in 5 minutes, 16 in 1 set. Also I have done the 22 day push up challenge. In the UK the gyms opened saturday and the first day back I did the most ive ever done on benchpress. I had been stuck on 20kg each side for a while and first day back I managed to do 22.5kg each side for 6 reps with more in the tank so these challenges really pay off
-
Word has it that Jeff is refusing to come out of quarantine in his gym, and he's up to ten thousand face pulls a day.
-
Rumor has it that Jeff sleeps 4 hours on each side to avoid imbalances.
-
Just finished my 22 days !! Went from 2 to 8 !! I did a lot of lat activation exercises and I tweaked Jeff's program by adding anywhere from 2 - 4 extra sets of sub max pull ups spread out over the course of hours in my evenings.
-
Just finished. Went from max 4 to 8. On the 5-minute AMRAP I started at 19 and got to 36. My scap hang went from a paltry 25 seconds to a slightly less paltry 40 seconds. Another great challenge, Jeff! Keep 'em coming.
-
When 0x2 is still 0😭
-
Jeff's next video "Healing Forearm Tendonitis."
-
following your last pull up tutorial, i went from a 15 sec dead hang to being able to do three pull ups. i cant wait to try this one out. Thank you so much for your videos they have helped me soooooo much!!
-
Thank you Jeff! I’ve been stuck on 10-14 pull ups for ages I finished my last day today and went from 12 day one to now 20 solid strict pull ups! This Worked wonders for my selfesteem and my strenght!
-
Whenever a 'guaranteed' video comes over, I know this will make my lazy ass feel guilty and undisciplined.
-
Jeff: Double your pull-ups in 22 days Me: From 0 to 0
-
OPENING [01:16] BLOCK ONE DAY 1: TESTING DAY DAY 2: NON-TESTING DAY DAY 3: NON-TESTING DAY DAY 4: NON-TESTING DAY [01:22] DAYS 1-4: BLOCK ONE DAYS 5-8: BLOCK TWO DAYS 9-12: BLOCK THREE DAYS 13-16: BLOCK FOUR DAYS 17-20: BLOCK FIVE TESTING DAY [01:32] MAX PULLUPS TO FAILURE [01:41] REST 2 MINUTES [01:45] PULLUP AMRAP IN 5 MINUTES [02:04] TEST DAY TOTAL MAX PULLUPS TO FAILURE PULLUP AMRAP IN 5 MINUTES NON-TESTING DAY [02:32] PULLUP ACCESSORY -2X MAX FROM MOST RECENT TESTING DAY -REST/PAUSE (DON’T PERFORM TO FAILURE) [02:37] PULLUPS -MAX FROM MOST RECENT TESTING DAY +40/50/60% -REST/PAUSE (DON’T PERFORM TO FAILURE) DAY 2 [02:43] CHINUPS -2X MAX FROM MOST RECENT TESTING DAY -REST/PAUSE (DON’T PERFORM TO FAILURE) [03:13] PULLUPS -MAX FROM MOST RECENT TESTING DAY +40% -REST/PAUSE (DON’T PERFORM TO FAILURE) DAY 3 [03:35] COMMANDO PULLUPS -2X MAX FROM MOST RECENT TESTING DAY -REST/PAUSE (DON’T PERFORM TO FAILURE) [04:08] PULLUPS -MAX FROM MOST RECENT TESTING DAY +50% -REST/PAUSE (DON’T PERFORM TO FAILURE) DAY 4 [04:26] SCAP PULL HANGS -HANG FOR AS LONG AS YOU CAN (NOTE THE TIME) [05:16] PULLUPS -MAX FROM RECENT TESTING DAY +60% -REST/PAUSE (DON’T PERFORM TO FAILURE) [05:32] REPEAT TO ALL BLOCK DAY 21 [06:18] 5 MINUTE PULLUP AMRAP GOAL IS TO PERFORM TEST DAY TOTAL*FROM DAY 1 WITHIN JUST 5 MINUTES *DAY 1 TEST DAY TOTAL = MAX PULLUPS + 2 MINUTE REST + 5 MINUTE AMRAP [06:43] DAY 1 TEST DAY TOTAL IN 5 MINUTES *DAY 1 TEST DAY TOTAL = MAX PULLUPS + 2 MINUTE REST + 5 MINUTE AMRAP DAY 22 [07:00] NEW MAX PULLUPS IN 1 SET GOAL IS TO GET AT LEAST 1.5X (UP TO 2X) MORE THAN ON DAY 1
-
Just completed the 22 days program for the second time today. Improved my pullups Day 1: 7 Day 22: 14 Day 44 20 I'm damn impressed. I did not just get stronger but ofcourse got more proficient doing pullups. Did the pullup program in parallel to another program - Monster Maker Back and Monster Maker Shoulders. Completed the first during the second 22 days, so they overlapped somewhat. Thanks Jeff
