The plan for doubling your max pull ups!

K boges
K boges
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Published 2020-06-28
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This is one of my favorite pull up programs. It is available for free (downloadable PDF) on my website.

Do this program 3 nonconsecutive days per week, like Monday Wednesday and Friday. Depending on your starting max, this program is pretty much guaranteed to increase your max by 50-100% in 8 weeks.

Day 1

3 max sets. These are essentially sets to technical failure.
Keep your rest at 5 minutes between sets

Day 2

10 sets with 50% of your best set on your first max attempt
Keep rests at 1 minute between each set
Progression- do not increase reps until you reach all of your sets at the prescribed rep range, and after that, increase target reps by 1
You rep count is determined by day 1 performance, and is NOT adjusted to new PR’s as the program continues, instead you increase reps by 1 per set as you perform all 10 sets with your target rep count.

Note: It is common to be unable to complete all 10 sets at your target rep range. This is ok. Just get what you can and try to complete more sets at your target reps the following week.

Day 3

Day 3 is an ascending ladder workout, starting with 1 rep, and working up to as many rungs as you can do before fatigue prevents your from exceeding your previous rung.

DO NOT TRAIN TO FAILURE DURING THE LADDER WORKOUT

For instance, say you perform 1, then 2, then 3 then 4 , but 4 is starting to get really challenging and you aren’t confident you could get 5, well then you would stop the ladder there, reset back down to 1, and repeat the process.
Perform 5 total ladders
Take 30 seconds between rungs and ladders

Run this program for 8 weeks, and you can expect to see a 50-100% increase in max reps.

Let me know how it goes!
All Comments (21)
  • @MrTVx99
    Imagine doing this 10 times in a row. You'd go from 2 pull ups to 1024 pull ups.
  • @gregsepicadventures
    I'm here to report that this program absolutely does work. Started on November 10th with a max pull up of 10. Today (1/3) I did 16... the most I've ever done in my life. By the way, I'm 64... so if I can do it, anyone can. Next stop 20! Thank you, Kyle. Love your tips, programs and inspiration! For anyone interested in the week-by-week progression: Max Pull Up Sets: Nov 10: 10/8/6 Nov 17: 10/8/7 Nov 24: 12/10/8 Dec 1: 13/10/9 Dec 9: 14/11/9 Dec 17: 15/12/10 Dec 24: 15/12/10 Jan 3: 16/12/11 Sub Max Volume Sets: Nov 12: 5-5-5-5-4-3-3-2-2-2 Nov 19: 5-5-5-5-5-5-4-3-3-3 Nov 26: 5-5-5-5-5-5-5-5-4-3 Dec 4: 5-5-5-5-5-5-5-5-4-3 Dec 11: 5-5-5-5-5-5-5-5-5-5 Dec 19: 6-6-6-6-6-6-5-5-5-4 Dec 27: 6-6-6-6-6-6-6-6-6-6 Ladder Volume Sets: Nov 15: 1-2-3-4-5 1-2-3-4 1-2-3 1-2 1-2 Nov 22: 1-2-3-4-5-6 1-2-3-4 1-2-3 1-2-3 1-2 Nov 29: 1-2-3-4-5-6 1-2-3-4 1-2-3 1-2-3 1-2-3 Dec 7: 1-2-3-4-5-6 1-2-3-4-5 1-2-3-4 1-2-3 1-2-3 Dec 14: 1-2-3-4-5-6-7 1-2-3-4-(4) - parenthesis means failure on that rep 1-2-3-4 1-2-3-4 1-2-3-4 Dec 22: 1-2-3-4-5-6-7 1-2-3-4-5 1-2-3-4-5 1-2-3-4 1-2-3-4 Dec 31: 1-2-3-4-5-6-7 1-2-3-4-5-6 1-2-3-4-5 1-2-3-4-5 1-2-3-4-(5)
  • @bars1979
    For anyonr thats looking for feedback, this is a great program and it works. In 6 weeks (not even 8) I started from 7 pull ups and got 14 clean reps. Ive gained 1.5 cm on my biceps, (even though I didn't gain any bodyweight)
  • @jkhdabomb
    Anecdotal note: this works for pushups too. Started at 8 max and ended at 16 😁
  • @G4mefr3akFPS
    Recently found your channel and im impressed by your clearness in conveying knowledge and having the visuals. Thank you for educating us! Definately going to try to increase my pull ups. Greetings from the netherlands
  • @dylanst
    Just wanted to say thank you! I’ve only started the third week of using this plan and I’ve already increased my max pull ups from 3 to 7! Thanks!!
  • @anugbagga
    Your videos are short precise and clear without the long iterative speeches. Straight to the point supported with an example. Awesome !
  • @marcd1981
    Thank you for this video. I've been adding pull-ups throughout the day by hanging from a pull-up bar for 30 seconds followed by 3 to 5 pull-ups every hour to an hour and a half. This looks good for the next step in pull-up workouts. I checked your website for the PDF of this workout, but I didn't see it there. I downloaded another pull-up workout you have for someone that can do at least 5 pull-ups.
  • @ChristianWBrown
    Really appreciate the lack of complexity (easier to implement) and the straightforward video. Thanks for this!
  • @cosmofonia-luigiantonio
    Thanks, man, for the to-the-point tips and inspiration! I’ve set myself a workout routine based on your instruction from several videos. Have a great 2022!
  • @wolfi7084
    I came back to this video after 2 months from first watching it. I went from 4 pull-ups max to 9 pull-ups the other day. Thank you
  • @MikeGoughTV
    I have been watching your channel for a little while now and really like the content. Just wanted to say thanks.
  • @Jack-st4dx
    100% recommend this routine, in about 6-7 weeks my max. pullups went from 8 to 18! Thanks you very much mr Boges
  • @Musashi_kd
    This is my fav video and my creator I watch this often to get some good thoughts I promise I'll reach my goals and make my promises true thank you youcef ❤
  • @MrDaveinnocent
    This sounds good. I'll do it once I'm done with my current program. Thanks man.
  • @MakingYouSayWTF
    Thanks mate, I use to be able to do 1, Now i can do 2. Safe to say this video worked a treat. Subbed
  • @beyenpe
    I followed this routine for 12 weeks and would like to share my results. Maybe it'd inspire some people. Not all my reps were picture perfect but I barely kipped and always followed full ROM with active hang. The week I regressed I was in my hometown for holidays not enough rest and sleep might have affected the reps I assume. So here it goes. Max Pull-Ups Apr 4: 9-7-7 Apr 10: 10-8-7 Apr 16: 11-9-7 Apr 22: 12-9-7 Apr 28: 12-10-8 May 4: 11-9-9 May 10: 13-11-9 May 16: 14-12-9 May 22: 15-12-10 May 28: 15-12-10 June 3: 15-13-11 June 9: 16-13-11 Half of Max Apr 6: 4-4-4-3-3-2-2-2-2-2 Apr 12: 4-4-4-4-4-4-3-2-2-2 Apr 18: 4-4-4-4-4-4-4-4-4-4 Apr 24: 5-5-5-5-4-3-3-3-3-3 Apr 30: 5-5-5-5-5-5-4-4-4-4 May 6: 5-5-5-5-5-4-3-3-3-3 May 12: 5-5-5-5-5-5-5-5-5-5 May 18: 6-6-6-6-6-5-4-4-4-4 May 24: 6-6-6-6-6-6-5-4-4-4 May 30: 6-6-6-6-6-6-6-5-4-4 Jun 5: 6-6-6-6-6-6-6-6-5-4 Jun 11: 6-6-6-6-6-6-6-6-6-6 Ladder: Apr 8 1-2-3-4-5 1-2-(2) 1-2 1-2 1-2 Apr 14 1-2-3-4-5 1-2-3-(3) 1-2-3 1-2-3 1-2-3 Apr 20 1-2-3-4-5 1-2-3-4 1-2-3-4 1-2-3 1-2-3 Apr 26 1-2-3-4-5 1-2-3-4 1-2-3-4 1-2-3-4 1-2-(2) May 2 1-2-3-4-5-6 1-2-3-(3) 1-2-(2) 1-2-(2) 1-2-(2) May 8 1-2-3-4-5 1-2-3-4 1-2-3-4 1-2-3-4 1-2-3-4 May 14 1-2-3-4-5-6 1-2-3-4-5 1-2-3-4-5 1-2-3-4 1-2-3-4 May 20 1-2-3-4-5-6 1-2-3-4-5 1-2-3-4-5 1-2-3-(3) 1-2-3-(3) May 26 1-2-3-4-5-6-7 1-2-3-4-5 1-2-3-4 1-2-3-4 1-2-3-4-5 Jun 1 1-2-3-4-5-6-7 1-2-3-4-5 1-2-3-4-5 1-2-3-4-5 1-2-3-4-5 Jun 7 1-2-3-4-5-6-7 1-2-3-4-5-6 1-2-3-4-(4) 1-2-3-4 1-2-3-4-5 Jun 13 1-2-3-4-5-6-7 1-2-3-4-5-6 1-2-3-4-5-6 1-2-3-4-5 1-2-3-4-5
  • @niks9484
    Love your short precise videos😎👍😎👍thx