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)
If you can do 10 rounds of 3, do 3, else 2. what worked for me is to do the routine consistently over many weeks rather than pushing yourself to limits on every session. Started out with a max of 7 and can do a max of 15 now.
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
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)
@@talhaali1977 i suggest you do pullups normally like shown in this Video, but focus on training your biceps seperately if you want to have a bigger biceps. Of course pull ups will help with that as well, nur itll take way more time for the same amount of progress.
@@talhaali1977 Performing pull-ups also requires the biceps and forearms. Obviously not as much on the biceps part, but everybody is built differently. Hence he probably gained 1.5 cm on his biceps because they weren't developed a lot. If your biceps are already big/trained, then they won't grow as much. Just like when you start training for the first 12 months, you'll see the fastest and biggest difference and after that, it will slowly decrease in speed.
@@talhaali1977 Also, don't do shoulder exercises mate, because you should take the shoulder impingement seriously. It could affect you permanently. Even if you can do exercises with ease, if they involve your shoulder, then it could be harmful. Just let it recover fully first.
@@krillansavillan Launching a video on this tomorrow in the AM! Basically it's the same but you might want to ascend the ladders by 2's or 3's depending on how strong you are at them.
Heyyy! Started doing this with my little brother. I've been stuck on 5 pull ups for a while I could barely manage to do 6 and my brother could do 5. But then we started this and woaaaah this week the updates are soooo crazyyy! It's our week 4 and my brother surpassed me. He did max 11 pull ups!!! And I did 10. This totally workssss! We both are really grateful to you! Thank you! 😁😁
Ok, I'm impressed, and I really thank you to share the program with us. In the first week I could do three sets of 9-8-7pull ups max; at the end of the 8th week I can do three sets of 14-11-9. Moreover I did the same program with wall handstand push-ups: in the first week I could do only 1 set of 5 and two sets of 4, now after eight weeks I can do two sets of 10 and one of 8. Thanks a lot!
I am here to report that I took the training mentioned here seriously for six months with great consistency. I went from 12 pull-ups to 30! I selected three exercises and applied your method to push-ups, pull-ups, and sit-ups, and I was able to increase my sit-up count from 15 to 35 and push-up count from 35 to 80. I have been training calisthenics for 15 years and have tried various methods. Most of them eventually become boring or too exhausting to maintain throughout the week. Your method, however, is respectful to the body while still being intense. Out of all the many methods I’ve tried (over 15), I consider yours to be the best so far. I highly recommend it to any calisthenics practitioner and even made some adaptations that worked well with the method’s style. Thank you, my friend, for sharing your knowledge.
can I ask how you managed your days/weeks to do this program? I'm new to BW Training. Have you done one week focused on pull-ups,then pushups,then sit-ups,or a different method. Thanks.
For pullups, what did you do on the 4 other days of the week? (The program only talks about the 3 days in a row.) Did you do no pulling exercises on the 4 other days?
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
I have a report. Been following this program for 71 days. I started out with 8,7 and 6 reps respectively on the maximum rep day, and on the max rep day today I have reached 12 reps in the first set for the first time. Second and third set were 11 and 9 reps. Did all this with on average bad sleep and reasonable nutrition. It helps if you have access to some pull-up bars close by in your neighborhood. That makes the barrier to a workout a lot lower than having to go to an actual gym. My goal was to get stronger in order to be able to do a muscle-up, so that is what I am going to practice next. Many thanks!
Completed all 8 weeks, but I also did the same workout for push-ups, same way, same everything. Pull-ups went from 10 to 16 (60% increase) and Push-ups went from 25 to 45 (which is almost a 100% increase). The program was very easy to follow, I would recommend it to anyone!
Hey Stefan, were you doing the same for pushups on the same day as the pullups? if so, were you doing it right after the pullups or had some rest time in between?
@@lasham5248 Yeah, I did the same for pushups on the same day as the pullups. When I finish with pullups, I rest for like 5-10minutes and then do pushups!
I did this for 8 weeks and it works!!! Love this type of workout as it's simple but varied, and progress is pretty quick to see. I don't have rings so I adjusted it slightly to do chin up ladders instead. I'm quite beginner still but my max pull-ups increase from 5 to 10. Thanks K boges :) General Advice: Do a warmup before the sets, stick to the rest timings strictly. ___________________________________________________________________________________ Before: Max Effort sets: 5, 3, 3 Submax Volume sets (10 sets - target 3 pullups one min rest between each): 3, 3, 2, 2, 1 1, 1, 1, 1, 1 Chin up ladders (5 ladders - target 1 rep, rest, 2 reps, rest, 3 reps, rest, 4 reps per ladder) 1, 2, 3, 4 1 1 1 1 ___________________________________________________________________________________ After: Max Effort sets: 10, 8, 7 Submax Volume sets (10 sets - target 4 pullups one min rest between each): 4, 4, 4, 4, 4, 4, 3, 3, 3, 3 Chin up ladders (5 ladders - target 1 rep, rest, 2 reps, rest, 3 reps, rest, 4 reps per ladder) 1, 2, 3, 4 1, 2, 3, 4 1, 2, 3, 4 1, 2, 3 1 ___________________________________________________________________________________ I'm going 8 more weeks to see if I can get to 15 pull-ups :D
I want to say Thank You. I am now in week 9, still following your program. I went from 13 Max Chin Ups (yes, i did chin ups cuz i wanted a bigger biceps) up to 22 clean Chin Ups. It is incredible!
@@finanzamtfluechter I can settle for that XD Another question if you don't mind, did your chin ups also help increase your pull ups? I want to increase my pull ups and get bigger biceps but not sure if I can use chin ups to achieve both.
@@somemadsci1923 it works. But in my case, i was always able to do more Chin Ups than Pull Ups. I tried to fix it by mixing in some Pull Up Ladders instead of doing only Chin Ups.
I keep coming back to your videos. :) I’d like to say that your concepts of “rep strictness” I guess, the sort of dedication to clean form that you espouse has really improved my training. I’m really seeing good changes in my physique for the first time in my early 20s. I stopped going for high intensity bad reps and started doing strict form, clean, paused or at least “deep contraction” type SLOW reps. This has changed everything for me. I think you have given me the key for what works for my body. Sorry for the rant, I really just wanted to say this video has helped me immensely.
Bro don’t apologize for that epic rant 🥲 I am the exact same way. Zeroing In on perfect form, especially for things like pull-ups and push-ups, is soooooo mentally rewarding and also just effective af for improvement 🍻
Hahaha thank you, brother! I appreciate that. I really love this stuff and enjoy the interaction, so it is my pleasure. Thank you for the support, my friend! 🙏
So this def works. I tried this with pullups and dips at the same time, with alternation in training days for a total of 6 days a week. I was aiming for 8 weeks, but built up some decent systemic fatigue after 6 weeks, so cut the program after 7 weeks and deloaded. Went from 5-8 reps on pullups medium wide grip, and from 9-16 reps on dips. Pullups were full ROM - Dead hang to chin over bar on each rep. The reps with + were just short of chin over bar on the final rep, so 7+ was nearly 8 reps. Dips were down to 90 degrees or even just below, to full lockout at the top. 185cm tall. 97kg 7 day average weight at the beginning. 98.5kg 7 day average weight at the end of the program. Lost 4cm at the waist in the 7 week duration. In hindsight, I'd probably get a lot better progression on the individual excercise if I'd focus only on one. Pullups felt heavy to progress, but I saw good progress in dips, especially on the ladder set day. Overall a very nice program, and I'll re-do it in Q1 2025 and try to get into the double digits for pullups and into the 20's for dips. Pullup progress: Max reps: Week 1: 5-4-4 Week 2: 6-5-4 Week 3: 7-6-5 Week 4: 7-7-6 Week 5: 7-7-7 Week 6: 7+-7+-7 Week 7: 8-8-7 10 Set day: Week 1: 2-2-2-2-2-2-2-2-2-2 (20) Week 2: 3-3-3-3-2-2-2-1-1-1 (21) Week 3: 3-3-3-3-3-3-3-2-1-1 (25) Week 4: 3-3-3-3-3-3-3-3-2-2 (28) Week 5: 3-3-3-3-3-3-3-3-3-3 (30) Week 6: 4-4-4-3-3-3-3-3-3-3 (33) Week 7: 4-4-4-4-4-3-3-3-2-2 (33) Ladder day: Week 1: (Mistakenly took 5 minutes between each ladder the first day.) (21 reps total) 1-2-3-(1) 1-2-3 1-2-(1) 1-2 1-2 Week 2: (18 reps total) 1-2-3 1-2 1-2 1-2 1-2 Week 3: (23 reps total) 1-2-3-4 1-2-3 1-2 1-2 1 Week 4: (25 reps total) 1-2-3-4 1-2-3 1-2 1-2 1-2 Week 5: (28 reps total) 1-2-3-4 1-2-3 1-2-3 1-2 1-2 Week 6: (30 reps total) 1-2-3 1-2-3 1-2-3 1-2-3 1-2-3 Week 7: (34 reps total) 1-2-3-4 1-2-3 1-2-3 1-2-3 1-2-3 Dip progression: Max reps: Week 1: 8-9-7 Week 2: 10-10-9 Week 3: 12-12-10 Week 4: 14-12-12 Week 5: 14-14-12 Week 6: 15-15-14 Week 7: 16-15-15 10 Set day: Week 1: 4-4-4-4-4-4-4-4-4-4 (40 reps) Week 2: 5-5-5-5-5-5-4-4-4-4 (46 reps) Week 3: 5-5-5-5-5-5-5-5-5-5 (50 reps) Week 4: 6-6-6-6-5-5-5-5-5-5 (54 reps) Week 5: 6-6-6-6-6-6-6-6-6-6 (60 reps) Week 6: 7-7-7-7-7-6-6-6-6-6 (65 reps) Week 7: 7-7-7-7-7-7-7-7-7-7 (70 reps) Ladder sets: Week 1: (34 reps total) 1-2-3-4 1-2-3 1-2-3 1-2-3 1-2-3 Week 2: (52 reps total) 1-2-3-4-5 1-2-3-4-5 1-2-3-4 1-2-3 1-2-3 Week 3: (60 reps total) 1-2-3-4-5 1-2-3-4-5 1-2-3-4 1-2-3-4 1-2-3-4 Week 4: (81 reps total) 1-2-3-4-5-6 1-2-3-4-5 1-2-3-4-5 1-2-3-4-5 1-2-3-4-5 Week 5: (99 reps total) 1-2-3-4-5-6 1-2-3-4-5-6 1-2-3-4-5-6 1-2-3-4-5-6 1-2-3-4-5 Week 6: (112 reps total) 1-2-3-4-5-6-7 1-2-3-4-5-6 1-2-3-4-5-6 1-2-3-4-5-6 1-2-3-4-5-6 Week 7: (119 reps total) 1-2-3-4-5-6-7 1-2-3-4-5-6-7 1-2-3-4-5-6 1-2-3-4-5-6 1-2-3-4-5-6
I'll try this! Currently I can do 6 x 10 Pull-ups and 6 x 6 Pull-ups with a 20lb plate carrier. I'm a 54 y.o. veteran and I'm training for my first Murph WOD (with plate carrier) and the pull-ups are my weakness. Subscribed! 😎
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.
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!
This program got me super motivated. Thanks for sharing. Started today with 9 rep max. Let’s see how I can progress over the 8 weeks. I’ll keep you up to date !
@@Kboges thanks ! One question: I read in your PDF that you don’t recommend doing any other pulling exercises while following this program. Do you mean on the same day or in general throughout the whole 8 weeks ?
@@pauldeloecker3516 I wrote it for clients with no other pulling in mind. I have had good professional experience with it as a "specialization" routine. I don't have any experience running it with any rows or extra pulling work in it. I think some people could handle more pulling volume, but for the intended demographic, I think it works best as is.
@@Kboges I see, yeah that’s the main goal of course, to get really good at pull ups, so I guess keeping total focus on that goal makes complete sense ! Thanks again for the feedback
My current is at 7 now (at the perfect range as said in the video). Will be trying this out and giving feedback in about 8-10 weeks. I‘m excited man. Thank you for the program :)
Heyyy! Started doing this with my little brother. I've been stuck on 5 pull ups for a while I could barely manage to do 6 and my brother could do 5. But then we started this and woaaaah this week the updates are soooo crazyyy! It's our week 4 and my brother surpassed me. He did max 11 pull ups!!! And I did 10. This totally workssss! We both are really grateful to you! Thank you!
Started this in January, slowly gained reps from 8 to 16. The goal was to make absolute clean deadhang pullups for maximum points on annual PT test. Done max points plus 3 reps for my age group and I was able to do more not-so-cleans. Parallel I did this with pushups on the other days - not so consistently because of time limits, but I had good progress, now I will pick it up. Another progress is to be able to do 100+ pullups overall on Fridays. Takes 25+ minutes but a start to do a full Murph. Thanks, mate! An awesome tool worked for me
After trying dozens of plans to increase reps I can say this is the only plan that worked effectively for me. The only difference I made was from the advice of the current pull-up record holder. I added explosive less strict pullups into the mix. So some days I'm strict, others I'm explosive. My strict and explosive numbers have been skyrocketing.
This program works so effectively. I did it for just 4 weeks, and my pull-ups went from 4 to 8, and dips went from 7 to 16. I was planning on doing it for 8 consecutive weeks, but I got sick, which forced me to stop training. I'm going to use this program again next week. I'm planning to get my pull-up reps to 16 and go weighted on my dips.
@@metalcl0ne like the program said, 3 days per week however I did it along side my regular gym program which was 5-6 days a week. I definitely did pull ups on other days which I guess isn’t ideal for recovery but it didn’t cause me any problems and I continued to see pull up progress every week.
I watched this video 2 years ago when I could only do 10-12 pullups & increased my reps to about 20 after following just one of the day's plan. (Now i can do 10 pullups with 35kg) Now I came here again to increase my one arm pullup. Thanks for the video
@@theeternalgus9119 well i only did ladder and half of max for 3 weeks and my pull up when from 8-9 to 12 reps. (I didn't realise it was a 3 day workout lol. now i'm adding the third day will see what happens
So decided to put summary here. Did the program for six weeks, not eight. Important to note, I was on weigh-loss (lost 7 kgs). I did exactly this program by doing Pull Ups and Dips. Added on my own rateral raises 4s, triceps cable 3s, biceps curls 3s, abs 3s. Three times a week + tons of Z2 cardio. I did DEXA scan. 8 week gap between scans. Gained 2.2 kg of muscle while losing 9 kgs of fat. But the progress in Pull ups and Dips is even more fantastic: PULL UPS: Strength: 08/08: 6/5/5 (16) 14/08: 8/6/6 (20) 20/08: 8/6/6 (20) 29/08: 10/8/7 (25) 09/09: 10/9/8 (27) 18/09: 11/9/9 (29) 10 series: 10/08: 3-3-3-3-3-3-2-2-2-2 (26) 16/08: 3-3-3-3-3-3-3-3-3-3 (30) 22/08: 4-4-4-4-4-4-3-3-3-3 (36) 31/08: 4-4-4-4-4-4-4-4-4-4 (40) 02/09: 5-5-5-4-4-3-3-3-3-3 (38) 14/09: 5-5-5-5-4-4-3-3-3-3 (40) 20/09: 5-5-5-5-4-4-4-4-3-3 (42) Ladder: 12/08: 1-2-3-4, 1-2, 1-2, 1-2, 1-2 (22) 18/08: 1-2-3-4, 1-2-3, 1-2-3, 1-2, 1-2 (28) 25/08: 1-2-3-4-5, 1-2-3-4, 1-2-3, 1-2-3, 1-2-3 (43) 04/09: 1-2-3-4-5, 1-2-3, 1-2-3, 1-2-3, 1-2-3 (39) 16/09: 1-2-3-4-5, 1-2-3-4, 1-2-3, 1-2-3, 1-2-3 (43) 24/09: 1-2-3-4-5-6, 1-2-3-4, 1-2-3-4, 1-2-3-4, 1-2-3-4 (61) DIPS: Strength: 12/08: 8/10/9 (27) 18/08: 12/11/10 (33) 25/08: 11/10/10 (31) 02/09: 14/13/13 (40) 14/09: 17/15/14 (46) 20/09: 15/15/15 (45) 10 series: 14/08: 5-5-5-5-5-4-4-4-4-4 (45) 20/08: 5-5-5-5-5-5-5-5-5-5 (50) 29/08: 6-6-6-6-6-6-6-6-6-6 (60) 04/09: 7-7-7-7-7-7-7-7-7-7 (70) 16/09: 8-8-8-6-5-5-4-4-4-4 (56) Ladder: 16/08: 1-2-3-4-5-6, 1-2-3-4-5, 1-2-3-4, 1-2-3, 1-2 (55) 22/08: 1-2-3-4-5-6-7, 1-2-3-4-5-6, 1-2-3-4, 1-2-3-4, 1-2-3-4 (79) 31/08: 1-2-3-4-5-6-7, 1-2-3-4-5, 1-2-3-4, 1-2-3-4, 1-2 (66) 09/09: 1-2-3-4-5-6-7-8, 1-2-3-4-5, 1-2-3-4, 1-2-3-4, 1-2-3-4 (81) 18/09: 1-2-3-4-5-6-7-8, 1-2-3-4-5-6, 1-2-3-4-5, 1-2-3-4-5, 1-2-3-4 (97) If you somehow came across this video you HAVE TO try this. I will execute this again during my cut in spring next year for sure.
You first did full up or dips I am thinking about doing pull up and replace your dips to push up but i have no idea about what exercise i do first. Suggest me something bro 😊
I may give this a try. Currently in the middle of 7 weeks to 100 push-ups. Goal is 50. (Fun challenge). Similar 3X a week structure. I’ve been employing your tip of longer rests between sets for better quality push-ups. It’s a matter of remembering the objective. I’ll get back. Thanks. Peace.
>7 weeks to 100 push-ups Lol. Any program that promises 100 push ups is likely bullshit. A lot of people's genetics probably don't even get there. The people, who can achieve it, build up to it over years.
I had a big bet. 1 month to increase my pullups. I followed your routine to a T......Im 55 years old, 210 lbs. Started at 14 max. 4 weeks just got 20. I won the bet. Thanks so much. You really need to watch your elbow tendons here though as you get older. Lots of stretching went with this.
I had started doing pull ups 3 months before running this program, my base was 5 (been doing them long ago). During the first month I reached 9 pull ups and pretty much plateaued there. After reaching Plateau of 9 i started doing this program. summary: I went from 9 to 14, my weight now is 80kg when in the beginning it was 77/78, on top of that I have noticed a tremendous increase in terms of my back's endurance. Will be doing this program now but with 5/10 kg weight on me. Thank you Kyle! week-by-week progression Max pull up sets Jan 26 9 /8/6 Jan 31 9 /8/7 Feb 7 11/9/8 Feb 14 11/10/8 Feb 21 12/10/8 Feb 28 12/10/8 Mar 7 12/10/8 although my overall rep count hasn't increased I believe my form is better, and pull ups are done in a more consecutive manner without breaks between each rep Mar 14 11/9/8 damn i was frail Mar 21 13/10/10 new max set Apr 11 14/10/9 I add 7.5 kg from now on Apr 25 8/7/6 May 9 9/9/7 May 16 10/9/7 May 25 10/8/7 poor recovery, still got training session in 10 sets one minute rest Jan 27 4/4/4/4/4/4/4/2/3/3 Feb 3 4/4/4/4/4/4/4/4/4/4 Feb 10 5/5/5/5/5/4/3/3/3/3 Feb 17. 5/5/5/5/5/5/5/3/3/3 Feb 24. 5/5/5/5/5/5/5/4/4/4 Mar 3. 5/5/5/5/5/5/4/4/3/3 sleep deprived workout Mar 10. 5/5/5/5/5/5/5/5/5/5 Mar 17. 6/6/6/5/5/4/4/4/4/4 Mar 24. 6/6/6/6/6/6/6/4/5/4 Mar 29. 6/6/6/6/6/5/5/5/4/4 I add 7.5 kg from now on Apr 22. 4/4/4/4/4/4/3/3/3/3 Apr 29. 4/4/4/4/4/4/4/2/3/3 May 6. 4/4/4/4/4/4/4/4/4/3 May 12. 4/4/4/4/4/4/4/4/4/4 May 19. 5/5/5/5/5/5/4/3/3/ May 25. 5/5/5/5/5/5/4/3/3/ ladder Jan 29 1/2/3/4/5 1/2/3/4 1/2/3 1/2/3 1/2/3 Feb 5 1/2/3/4/5/6 1/2/3/4 1/2/3 1/2/2,5 Feb 12 this day i felt frail, don't know what was the reason of it. 1/2/3/4/5/5 1/2/3/3 1/2/3 1/2/3 1/2/3 Feb 19 1/2/3/4/5/6 1/2/3/4 1/2/3/4 1/2/3/4 1/2/3/4 Feb 26 1/2/3/4/5/6 1/2/3/3 1/2/3/3 1/2/3 1/2/2 Mar 5 1/2/3/4/5/6 1/2/3/4 1/2/3/4 1/2/3/4 1/2/3/4/3 Mar 12 1/2/3/4/5/6 1/2/3/4/5 1/2/3/4 1/2/3/3 Mar 19 1/2/3/4/5/6 1/2/3/4/5 1/2/3/4/5 1/2/3/4 1/2/3/4 Mar 26 1/2/3/4/5/6 1/2/3/4/5 1/2/3/4/5 1/2/3/4 1/2/3/4 I add 7.5 kg from now on Apr. 23 1/2/3/4/4 1/2/3/4 1/2/3 1/2/3 1/2/4 May 14 1/2/3/4/5 1/2/3/4 1/2/3/4 1/2/3/4 1/2/3/3 May 21 1/2/3/4/5 1/2/3/4 1/2/3/4 1/2/2 1/2/3 May 28 1/2/3/4/5 1/2/3/4 1/2/3/4 1/2/3/3 1/2/3/3
For now my pullup one rep max is 50kg at 85kg bodyweight. Bench at 100kg is at 6 reps with moderate tempo. As for weighted dips 50kg x 5. Deadlift conventional: 145 x 6. It is great to see how much my body has improved over these years, can't wait to see the results that are bound to be coming next!
Holy crap, my biceps doubled in strength only by watching this Video! Im so excited to Start with this, thanks for your Videos Brother, your Videos are by far the best out there! Best wishes from Switzerland 💪
Hey brother I like your content very informative. I am 65 years old and right now I am doing two days a week 100 weighted pull ups it takes me over an hour cuz I rest five minutes in between sets. Two years ago I started doing pull-ups again, and I could get maybe five or six clean dead hang pull-ups then. To be fair I could always do a lot of pull-ups ever since I was a teenager. When I turn 40 I could do 40 dead hang clean pull-ups no Kipping no momentum. Right now I can do 16 clean dead hang pull up slowly pausing at the top and bottom. I noticed at my age it's more of a joint thing tickets or not my muscles. A few weeks ago I tested myself and could do 100 bodyweight pull-ups 31 minutes and 175 in 1 hour but my right shoulder joint was definitely sore after that one so I do not do that anymore. My question to you is do you think I should add a couple of pounds every two weeks even though I'm only getting maybe eight reps on my first set with 30 lb or should I go for more reps before I had weight. I usually do my workout with six sets of 30 lb then 6 sets of 20 lb finish off with 10 lb until I get to 100 is this progression helping me? My workouts are 3 days a week Mondays Wednesdays and Fridays I also lift weights military press and deadlifts and squats in between. People doing what they call Grease the groove on off days where I'm I do five to ten sets of eight reps bodyweight. But I have kind of plateaued at 16 reps body weight. I do feel like I'm getting stronger on the weighted pull-ups though. Keep up the good work God bless and stay strong. I know one thing at my age it's just as much a mental battle as it is physical
@@camillehache9722 that is awesome,, it is men like you that keep me going and inspired. Right now I can only get four reps with 45lb but I am getting stronger at weighted pull ups. God bless and stay strong
Started at 10 in week one and I'm at 15 in week 3. This plan works. I think the advantage of the plan is that you get your mechanical repetitions in on the half set sessions, and ladder sessions. This has to be the easiest way for your mind to give your body permission to do more reps.
I have been looking for exactly this. liked and subscribed! question: I can do 8 pull-ups and 10 chin-ups. I should probably stick to one exercise though, right? thanks!
I got stuck at 8 max pull ups and followed this program exactly. It's been 10 weeks and I went from 8 pull ups to 10 max pull ups... It didn't work at all.
Sorry to hear that dude. Did you run the program as written? Did you do additional pulling work as well? Did you gain any weight? Did your submax or ladders improve?
@@Kboges my ladders and half max pull ups did improve. I am now doing pull ups daily randomly as i walk past my bar as well. I have it all tracked in strong app, I hope I hit at least 12 max pull ups in a month or 2
Just finished the 8 weeks, I went from max reps 7/7/7 to 9/8/7. Not as much as I was hoping for but definitely progress after plateauing for a while. I also think my form has improved. I would recommend giving it a try! I did my pull ups first and then followed with 3 sets of push ups, dumbbell curls, dumbbell shrugs, squats and leg raises. I don't know if this hindered my progress but I didn't want to sacrifice any of the other exercises.
Like 1-2 exercises intense enough for the body to get fatigued is enough to get growth. The rest of the exercises are just killing your muscles for no reason and you get 0 recovery
@@AllstarFail I think sleep and protein is why I've been plateauing so damn long now lmfao, I even have lost reps, have been really focusing on my diet now though, it is definitely better and better sleep as well.
Hi. Question: How would one combine this with maintaining at least the squats and pushups during the week? (e.g. Mon-Wed-Fri: Pullups; Tues-Thurs: Squats and Pushups...) Thanks!
@@bassiebassie3417 you probably can although you might not be able to do pushups very well because your arms will be tired as shit. Squats id say go for it because its an entirely different muscle group
Please notice that two rest days are required after the ladder sets! I couldn’t recover for 4 weeks and was stuck at 16 pullups! Only after having two rest days again I immediately jumped to 18!
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 ❤
I'll do it like this: 1 push day (rest on the pull ups) 2 pull day (max pull ups) 3 leg day (end with the 50% pull ups) Remind me to tell you my progress My max on pull ups right now is 7 with good form
Hi! Amazing video. I have quick question: how would you integrate this plan into a upper body split? I currently do(In my upper body day): 4 sets of deep push ups 4 sets of pull ups 3 sets of pike push ups 3 sets of rows 3 sets of close grip banded push up 3 sets of some bicep exercise With 2 min rest between each set. I guess i should replace the pull ups im doing with the exercises of the plan but im not sure how to incorporate them properly.
@@augustohenestrosa314 I probably would save the antagonist training for after the ladder, just so it doesn't turn into cardio. I never used it with antagonist set in between for that reason, but you could always experiment and report back.
@@Kboges Thanks. I will try and report back. Last One: I'm having good results doing the tucked front row. Can i do this as a finisher for my routine or should i do only pull ups as my pull exercise for the routine?
@@augustohenestrosa314 I know I'm not the guy you're asking but I'd suggest just doing pull ups and skipping any other back work as he mentioned in one of his other comments that this is a specialization programme which will improve your pull-ups significantly. Hope that helps. You could also just experiment and see what works best for you. Hope I could help. Best of luck, friend
This program works! I did it while I was on deployment, and it toke me from 18 pull ups to 30 pull ups in one set! I can only recommend it! Thanks for the great program.
@@himalayantongue The workout where you do the ladders can get long, I was doing 210-220 total reps on those days, but it’s great and works, can’t recommend it enough!
@@mortenmarquart4714 That's okay, I've already been doing a high volume pull up day that adds up to a little over 200 reps as well. I like to add in other stuff to make it a pretty intense cardio session. Looking forward to trying this.
Hi Kyle, happy new year! I just stumbled across this video and your channel today. Looks like great stuff first of all. Few Questions- Can I do this alongside my current 3 times a week weight training programme, or would you recommend I do this separately so as not to fatigue or injure myself? And if the latter, would I be doing other exercises as well, or just this programme? Lastly, are rings necessary for this programme as I don't have access to rings. Thank you
Starting with 4 clean Max pull ups. Very excited where this workout will get me cause I couldnt get any progress in the past time with pull ups. I’ll share my progress under this comment
@@senpaibeast2851 it went really well. I did the workout for about 3 months. I had some longer breaks in between and really often I had rest days between the workouts of 2-3 days because my muscles were too sore. Anyways I’m now at 9 clean pullups and with the neutral grip I can even do 12. I can really recommend this workout !! Helped me a lot
This stuff really works, you can tailor it to your needs but sticking with it will get you results. Week 1 I was at max 4 pull ups. Week 6 now I'm at 10 pullups, yesterday I did my first muscle up with no bands, it's crazy how fast you can gain strength when you stick to a system.
Question about Day 2 - was a little confused about how you discussed progression. In Week 1, Day 1 sets the rep range for Day 2, got it... but in subsequent weeks, is Day 2 still dictated by max rep range from the first day of the week, or do you stick with whatever range you set in Week 1 and add a rep if you can now prefer it for all sets? Thanks!
Seems to be the case that you always refer to the max pull up on the current week, so that every week is always challenging enough, otherwise it wouldnt make any sense because it would lack of progressive overload. Thats the main reason that program is so effectiv and it shows good results in a kind of short time.
First week you use 50% of the maxreps from day 1 as a starting point on how many reps you can do for 10 sets with just 1 min rest. If you managed to do all 10 sets with the target number of reps (remember to not rest more than 1 min) then you can increase the target number of reps with +1 for this session for the next week. If you couldn't even do 4-5 sets with the target number of reps you would decrease the target number of reps for next week by -1. If you were able to do 5-9 sets you keep the reps until you can do 10 sets. If it feels like 10 sets were nothing and you could do 20 sets with the target number of reps, you could maybe increase by +2 for next week. But there really isn't much need to rush it like that. It will get tough enough really quick anyway. It seems like this program is based off of a classic pullup program called "armstrong pullup program". You can find it online on various sites if you wanna read more.
Hi and thanks for this program, it sounds enticing! I've just started with chin-ups (as I'd like to target my biceps) and I will definitely try this type of progression. I was wondering: would it make sense to replicate this type of work for other basic exercises? I am implementing (based on various sources) every-other-day strength training workouts, where I do push-ups, ring inverted rows, chin-ups and some isometrics. Would it be a good idea to train the other exercises (apart from isometrics) in the same style? Or is it too taxing or inefficient in any other way? What about "rotating" the other exercises type? As in : max reps for push-ups, ladder for chin-ups,... Does it make sense?
Hey man, thanks so much for this. I have a question, do you think the same logic could apply for push ups? The reps are of course quite a lot higher and out of the 'sweet spot', as you so eloquently put it
Looks good! Your program makes a lot of sense to me and the variety seems like a big improvement over what I did. I had a goal of 3 sets of 20 chin-ups, and started with 20 sets of 3. Then I went to 16 sets of 3 and 3 sets of 4 (19 sets). Then 60 reps similarly divided into 18 sets, etc. I didn't make it to 3 sets of 20, but did double my max reps from 6 to 12. Looking forward to running your program. Something that I think helped me was doing 3 sets of band-assisted warm-ups (with a heavy, a medium, and a light band), each assisted set starting with a few scapular chin-ups before going to full range. Thank you very much!
With all the volume, I have no doubt this will be effective, Kyle. Do you think it's also efficient? i.e. the fastest way, or somewhere close, to increase max pullups. And if so, what are you comparing this plan to? Thanks much for your thoughts!
It's hard to say what is the most efficient way (for a variety of reasons). I can only say that it is reliable. It works well on most people most of the time, and realistically that the best we can say about any effective program.
That's not a lot of volume at all. Especially if you can't do a lot of pull ups, it's acutally very low volume. I think anyone having success with this probably does a lot of other pulling work as well.
Each training session will take at most 20 minutes including warmup. So we are talking about 3 x 20 minutes of time invested in a week. I wouldn't expect to get much more efficient than that.
Do on non-nonsecutive days in one week. and focus on proper form. day 1: 3 sets to failure; 5+min rest day 2: 10 sets of (day 1 max reps / 2); rest 1min day 3: 5 ladders starting at 1; 30s rest Run for 8 weeks; Expected gains of 50-100% gains to max pull ups
in 8 weeks i went from 4 pull ups to 10, from 15 push ups to 23 and from 5 dips to 13+, i just did what he suggested. I'm going at it for another 12 weeks and my goal is 20 pull ups, 40 push ups and 20 dips. I'll update yall on Monday, July 1, 2024. P.S. thank you very much K, a few months ago 10 pull ups were only a dream.
Thanks for this Kyle, I'm going to give it a shot between last week and Christmas :-) A couple of questions if you have time: I've been doing more-or-less the r/BWF recommended routine ever since the quarantine began, so mostly 3 sets of pullups 3x a week (though I've played around with extra sets, like 5x7). I gave this pullup program a shot last week, and I was definitely feeling more fatigued on day 3 than usual. Should I be concerned with this sudden increase in volume? Feeling fatigued is fine, just want to avoid injury (I'm 38, btw). Also: Is doing chin-ups along with this is just too much? Would finishing with ring bicep curls complement this well? Or is the volume from this program sufficient for pulling? Thanks so much!
I haven't seen any overuse injuries from pull up mastery almost 10 years, but that doesn't mean it can't happen. I think if you are going from 3 sets, 3 times per week, you should be fine. The rest time restrictions on ladders and submax are in place to build volume tolerance but also to prevent you from doing too much volume in 1 session. They do result in increased fatigue though, but it should be fine. If you start to feel any sign of overuse, do not push it. Listen to your body. Fatigue is ok and normal. Joint and connective tissue pain is not.
Imagine doing this 10 times in a row. You'd go from 2 pull ups to 1024 pull ups.
*_Moore's exponential law of pullups_*
( •̀ ω •́ )✧
I was searching for this comment
@@efisgpr nerd
@@efisgpr Programmer?
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)
Wow that’s incredible! Great work! Keep it coming!
Congratz Greg, thank you for sharing, your feedback inspired me.
Utterly fantastic
Woow, well done!! You can really see this incredible progress here
Thank you for sharing
Really appreciate the lack of complexity (easier to implement) and the straightforward video. Thanks for this!
My pleasure! Thank you for the kind feedback.
@@Kboges You far deserve it !
bro lives in heaven
Yeeah
I want to build a home gym just like his when Im grown up
I think it’s SanDiego
Your videos are short precise and clear without the long iterative speeches. Straight to the point supported with an example. Awesome !
lets say my max pullups on the first day is 5. for submax am i supposed to do 2 or 3?
If you can do 10 rounds of 3, do 3, else 2. what worked for me is to do the routine consistently over many weeks rather than pushing yourself to limits on every session. Started out with a max of 7 and can do a max of 15 now.
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
Thank you for the kind words! I appreciate that.
It is my pleasure.
I mean this isn't even close to being invented by him so it's kind of a weird comment.
lets say my max pullups on the first day is 5. for submax am i supposed to do 2 or 3?
@@__shoe__3
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)
Awesome to hear about your progress! Thanks for giving the program a run and sharing your success here! Much appreciated!
@@talhaali1977 this Video ist mainly about pullups, I assume
@@talhaali1977 i suggest you do pullups normally like shown in this Video, but focus on training your biceps seperately if you want to have a bigger biceps. Of course pull ups will help with that as well, nur itll take way more time for the same amount of progress.
@@talhaali1977 Performing pull-ups also requires the biceps and forearms. Obviously not as much on the biceps part, but everybody is built differently. Hence he probably gained 1.5 cm on his biceps because they weren't developed a lot. If your biceps are already big/trained, then they won't grow as much. Just like when you start training for the first 12 months, you'll see the fastest and biggest difference and after that, it will slowly decrease in speed.
@@talhaali1977 Also, don't do shoulder exercises mate, because you should take the shoulder impingement seriously. It could affect you permanently. Even if you can do exercises with ease, if they involve your shoulder, then it could be harmful. Just let it recover fully first.
100% recommend this routine, in about 6-7 weeks my max. pullups went from 8 to 18! Thanks you very much mr Boges
Jack!!!! This is fantastic! Well done, brother! Thank you for sharing your results.
18 is crazy 👍🏽
18!? seems kinda unrealistic... doing 6.4023737e+15 pullups in a row is insane if you aint lying tho!
@@Virtahep0 100% genuine, honestly. Although time has passed since that comment and 18 is no longer the case unfortunately 😅
@@Jack-st4dx congrats dude. You can build it up again! I will start this method next week as I am also stuck at 8 max.
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
Awesome work, wolfi! Thank you for sharing the results.
How much do u rest between the ladders?
@@rubencvc8191 30 secs i think
@@rubencvc819130 seconds
Anecdotal note: this works for pushups too. Started at 8 max and ended at 16 😁
Yes! It will absolutely work for push ups! Thank you for posting this.
Cool, I am doing that too!
That's great. I'll try it with handstand pushups.
@@krillansavillan Launching a video on this tomorrow in the AM!
Basically it's the same but you might want to ascend the ladders by 2's or 3's depending on how strong you are at them.
@@Kboges incredible timing! Thanks and I look forward to watching
this channel is amazing, i cant belive i only found it recently. pure gold
Thank you!
Heyyy! Started doing this with my little brother. I've been stuck on 5 pull ups for a while I could barely manage to do 6 and my brother could do 5. But then we started this and woaaaah this week the updates are soooo crazyyy! It's our week 4 and my brother surpassed me. He did max 11 pull ups!!! And I did 10. This totally workssss! We both are really grateful to you! Thank you! 😁😁
Dude this is amazing to hear! Well done to the both of you! Keep me posted on how it goes!
@@Kboges yepp definetly!! 🔥🔥🔥
Ok, I'm impressed, and I really thank you to share the program with us. In the first week I could do three sets of 9-8-7pull ups max; at the end of the 8th week I can do three sets of 14-11-9. Moreover I did the same program with wall handstand push-ups: in the first week I could do only 1 set of 5 and two sets of 4, now after eight weeks I can do two sets of 10 and one of 8. Thanks a lot!
Awesome! Good to hear, Rodrigo!🙏💪
@@Kbogeswhat if for the second day, i only get 4 out of 5 pull ups on the 5th set. do i continue to try the other 5 sets?
@@isaiahgabucan8029yes you do the other sets 4s
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!!
brother can u please tell is there any diet also u are following
I am here to report that I took the training mentioned here seriously for six months with great consistency. I went from 12 pull-ups to 30! I selected three exercises and applied your method to push-ups, pull-ups, and sit-ups, and I was able to increase my sit-up count from 15 to 35 and push-up count from 35 to 80. I have been training calisthenics for 15 years and have tried various methods. Most of them eventually become boring or too exhausting to maintain throughout the week. Your method, however, is respectful to the body while still being intense. Out of all the many methods I’ve tried (over 15), I consider yours to be the best so far. I highly recommend it to any calisthenics practitioner and even made some adaptations that worked well with the method’s style. Thank you, my friend, for sharing your knowledge.
can I ask how you managed your days/weeks to do this program? I'm new to BW Training. Have you done one week focused on pull-ups,then pushups,then sit-ups,or a different method. Thanks.
For pullups, what did you do on the 4 other days of the week? (The program only talks about the 3 days in a row.) Did you do no pulling exercises on the 4 other days?
its just insane results man! Thanks for sharing and keep your good work!
How many days of rest between max and submax, submax and ladders, ladders and max ?
that's beast mode. I've slowly progressed from 13-22, but hoping I can eventually get to 30
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
Well done!!!
@@Kboges thanks again mate, great channel you have here!
@@beyenpe thats amazing but how do u recover so quickly between the sessions
@@fireblade9781 i sleep 7,5-8 hrs everyday, that might be it but there were days i felt so tired but still did my routine
Great Job! Your comment gives me clear picture of this program.
I have a report. Been following this program for 71 days. I started out with 8,7 and 6 reps respectively on the maximum rep day, and on the max rep day today I have reached 12 reps in the first set for the first time. Second and third set were 11 and 9 reps. Did all this with on average bad sleep and reasonable nutrition.
It helps if you have access to some pull-up bars close by in your neighborhood. That makes the barrier to a workout a lot lower than having to go to an actual gym.
My goal was to get stronger in order to be able to do a muscle-up, so that is what I am going to practice next.
Many thanks!
Completed all 8 weeks, but I also did the same workout for push-ups, same way, same everything. Pull-ups went from 10 to 16 (60% increase) and Push-ups went from 25 to 45 (which is almost a 100% increase). The program was very easy to follow, I would recommend it to anyone!
Good to hear, Stefan! Thank you for the feedback!
Hey Stefan, were you doing the same for pushups on the same day as the pullups? if so, were you doing it right after the pullups or had some rest time in between?
@@lasham5248 Yeah, I did the same for pushups on the same day as the pullups. When I finish with pullups, I rest for like 5-10minutes and then do pushups!
@@astr9853 Did you train 3 day a week? Only pulls ups and push ups during a week?
@@user-fl4zo5tk4f Yes, only that.
I've slowly progressed from 2 to 9 pull-ups over 3ish months. I can't wait to see how your program does for me, I'll let you know the results!
Well done! Let me know how it goes and reach out if you need to troubleshoot anything.
Bust out 25 pullups as fast as you can daily. You should be sub 5 min easy. Do as many as you can on the first set. Daily maxing out on pullups.
Thats slow af
@@wainach9518 You don't know how heavy the op is though.
@@fcgash not a big factor
I did this for 8 weeks and it works!!! Love this type of workout as it's simple but varied, and progress is pretty quick to see. I don't have rings so I adjusted it slightly to do chin up ladders instead. I'm quite beginner still but my max pull-ups increase from 5 to 10. Thanks K boges :)
General Advice: Do a warmup before the sets, stick to the rest timings strictly.
___________________________________________________________________________________
Before:
Max Effort sets:
5, 3, 3
Submax Volume sets (10 sets - target 3 pullups one min rest between each):
3, 3, 2, 2, 1
1, 1, 1, 1, 1
Chin up ladders (5 ladders - target 1 rep, rest, 2 reps, rest, 3 reps, rest, 4 reps per ladder)
1, 2, 3, 4
1
1
1
1
___________________________________________________________________________________
After:
Max Effort sets:
10, 8, 7
Submax Volume sets (10 sets - target 4 pullups one min rest between each):
4, 4, 4, 4, 4,
4, 3, 3, 3, 3
Chin up ladders (5 ladders - target 1 rep, rest, 2 reps, rest, 3 reps, rest, 4 reps per ladder)
1, 2, 3, 4
1, 2, 3, 4
1, 2, 3, 4
1, 2, 3
1
___________________________________________________________________________________
I'm going 8 more weeks to see if I can get to 15 pull-ups :D
I want to say Thank You. I am now in week 9, still following your program. I went from 13 Max Chin Ups (yes, i did chin ups cuz i wanted a bigger biceps) up to 22 clean Chin Ups. It is incredible!
Dud you get bigger biceps though?
@@somemadsci1923 it got wider but not higher
@@finanzamtfluechter I can settle for that XD
Another question if you don't mind, did your chin ups also help increase your pull ups?
I want to increase my pull ups and get bigger biceps but not sure if I can use chin ups to achieve both.
@@somemadsci1923 it works. But in my case, i was always able to do more Chin Ups than Pull Ups. I tried to fix it by mixing in some Pull Up Ladders instead of doing only Chin Ups.
@@finanzamtfluechter Cool, I appreciate the help.
Good luck on your grind bro!
I keep coming back to your videos. :) I’d like to say that your concepts of “rep strictness” I guess, the sort of dedication to clean form that you espouse has really improved my training. I’m really seeing good changes in my physique for the first time in my early 20s. I stopped going for high intensity bad reps and started doing strict form, clean, paused or at least “deep contraction” type SLOW reps. This has changed everything for me. I think you have given me the key for what works for my body. Sorry for the rant, I really just wanted to say this video has helped me immensely.
Bro don’t apologize for that epic rant 🥲
I am the exact same way. Zeroing In on perfect form, especially for things like pull-ups and push-ups, is soooooo mentally rewarding and also just effective af for improvement 🍻
What a Legend you made this video 4 years ago and still replying to your audience❤
Hahaha thank you, brother! I appreciate that. I really love this stuff and enjoy the interaction, so it is my pleasure.
Thank you for the support, my friend! 🙏
@@Kboges np legend
and i just forgot to say that i love the content because in 3 minutes u made so many points with no bs. respect for respecting our time. peace :)
Can't wait to try this! I just did day 1 and got 8/6/6 (very similar to what you did in this video...) Thank you!
how is it going?
Yo
So this def works. I tried this with pullups and dips at the same time, with alternation in training days for a total of 6 days a week.
I was aiming for 8 weeks, but built up some decent systemic fatigue after 6 weeks, so cut the program after 7 weeks and deloaded.
Went from 5-8 reps on pullups medium wide grip, and from 9-16 reps on dips.
Pullups were full ROM - Dead hang to chin over bar on each rep. The reps with + were just short of chin over bar on the final rep, so 7+ was nearly 8 reps.
Dips were down to 90 degrees or even just below, to full lockout at the top.
185cm tall.
97kg 7 day average weight at the beginning.
98.5kg 7 day average weight at the end of the program.
Lost 4cm at the waist in the 7 week duration.
In hindsight, I'd probably get a lot better progression on the individual excercise if I'd focus only on one. Pullups felt heavy to progress, but I saw good progress in dips, especially on the ladder set day. Overall a very nice program, and I'll re-do it in Q1 2025 and try to get into the double digits for pullups and into the 20's for dips.
Pullup progress:
Max reps:
Week 1: 5-4-4
Week 2: 6-5-4
Week 3: 7-6-5
Week 4: 7-7-6
Week 5: 7-7-7
Week 6: 7+-7+-7
Week 7: 8-8-7
10 Set day:
Week 1: 2-2-2-2-2-2-2-2-2-2 (20)
Week 2: 3-3-3-3-2-2-2-1-1-1 (21)
Week 3: 3-3-3-3-3-3-3-2-1-1 (25)
Week 4: 3-3-3-3-3-3-3-3-2-2 (28)
Week 5: 3-3-3-3-3-3-3-3-3-3 (30)
Week 6: 4-4-4-3-3-3-3-3-3-3 (33)
Week 7: 4-4-4-4-4-3-3-3-2-2 (33)
Ladder day:
Week 1: (Mistakenly took 5 minutes between each ladder the first day.) (21 reps total)
1-2-3-(1)
1-2-3
1-2-(1)
1-2
1-2
Week 2: (18 reps total)
1-2-3
1-2
1-2
1-2
1-2
Week 3: (23 reps total)
1-2-3-4
1-2-3
1-2
1-2
1
Week 4: (25 reps total)
1-2-3-4
1-2-3
1-2
1-2
1-2
Week 5: (28 reps total)
1-2-3-4
1-2-3
1-2-3
1-2
1-2
Week 6: (30 reps total)
1-2-3
1-2-3
1-2-3
1-2-3
1-2-3
Week 7: (34 reps total)
1-2-3-4
1-2-3
1-2-3
1-2-3
1-2-3
Dip progression:
Max reps:
Week 1: 8-9-7
Week 2: 10-10-9
Week 3: 12-12-10
Week 4: 14-12-12
Week 5: 14-14-12
Week 6: 15-15-14
Week 7: 16-15-15
10 Set day:
Week 1: 4-4-4-4-4-4-4-4-4-4 (40 reps)
Week 2: 5-5-5-5-5-5-4-4-4-4 (46 reps)
Week 3: 5-5-5-5-5-5-5-5-5-5 (50 reps)
Week 4: 6-6-6-6-5-5-5-5-5-5 (54 reps)
Week 5: 6-6-6-6-6-6-6-6-6-6 (60 reps)
Week 6: 7-7-7-7-7-6-6-6-6-6 (65 reps)
Week 7: 7-7-7-7-7-7-7-7-7-7 (70 reps)
Ladder sets:
Week 1: (34 reps total)
1-2-3-4
1-2-3
1-2-3
1-2-3
1-2-3
Week 2: (52 reps total)
1-2-3-4-5
1-2-3-4-5
1-2-3-4
1-2-3
1-2-3
Week 3: (60 reps total)
1-2-3-4-5
1-2-3-4-5
1-2-3-4
1-2-3-4
1-2-3-4
Week 4: (81 reps total)
1-2-3-4-5-6
1-2-3-4-5
1-2-3-4-5
1-2-3-4-5
1-2-3-4-5
Week 5: (99 reps total)
1-2-3-4-5-6
1-2-3-4-5-6
1-2-3-4-5-6
1-2-3-4-5-6
1-2-3-4-5
Week 6: (112 reps total)
1-2-3-4-5-6-7
1-2-3-4-5-6
1-2-3-4-5-6
1-2-3-4-5-6
1-2-3-4-5-6
Week 7: (119 reps total)
1-2-3-4-5-6-7
1-2-3-4-5-6-7
1-2-3-4-5-6
1-2-3-4-5-6
1-2-3-4-5-6
I'll try this! Currently I can do 6 x 10 Pull-ups and 6 x 6 Pull-ups with a 20lb plate carrier. I'm a 54 y.o. veteran and I'm training for my first Murph WOD (with plate carrier) and the pull-ups are my weakness. Subscribed! 😎
Heck yeah! Good luck dude. You could run this cycle with your plate carrier.
@@Kboges Thanks! 🤜🤛
Been doing this for 2 weeks now, already improved my max by 2 pullups, from 8 to 10
Solid improvement! Keep at it and keep me posted!
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.
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!
Great to hear! Thanks brother, you too!
Found this video on the 10th July and upon using this plan since then I managed to get from max 5 pull ups to 8. Thank you so much man 🙏
Solid progress! Keep it up!
This program got me super motivated. Thanks for sharing. Started today with 9 rep max. Let’s see how I can progress over the 8 weeks. I’ll keep you up to date !
Awesome! Let me know if you have any questions or need to troubleshoot anything. Good Luck!
@@Kboges thanks ! One question: I read in your PDF that you don’t recommend doing any other pulling exercises while following this program. Do you mean on the same day or in general throughout the whole 8 weeks ?
@@pauldeloecker3516 I wrote it for clients with no other pulling in mind. I have had good professional experience with it as a "specialization" routine. I don't have any experience running it with any rows or extra pulling work in it. I think some people could handle more pulling volume, but for the intended demographic, I think it works best as is.
@@Kboges I see, yeah that’s the main goal of course, to get really good at pull ups, so I guess keeping total focus on that goal makes complete sense ! Thanks again for the feedback
@@pauldeloecker3516 Yeah exactly. Let me know how it goes!
My current is at 7 now (at the perfect range as said in the video). Will be trying this out and giving feedback in about 8-10 weeks.
I‘m excited man. Thank you for the program :)
mines 25
@@capolo2504 who asked?
@@capolo2504 wbu
@@Day-vg1bh I asked 😎
@@Day-vg1bh Shut up. We all asked.
Heyyy! Started doing this with my little brother. I've been stuck on 5 pull ups for a while I could barely manage to do 6 and my brother could do 5. But then we started this and woaaaah this week the updates are soooo crazyyy! It's our week 4 and my brother surpassed me. He did max 11 pull ups!!! And I did 10. This totally workssss! We both are really grateful to you! Thank you!
I started following this program 2 months ago, with 7 pull ups, today, two months after, I was able to do 14 reps!
Thank you so much for this! ❤
It was very easy to stay consistent as it’s actually fun when you keep track of every day and see the immediate improvement
Let me share my numbers:
Max reps:
15/08 7 5 4
22/08 9 7 6
30/08 9 8 8
06/09 10 9 8
12/09 11 10 8
19/09 11 10 8
28/09 12 11 9
04/10 12 11 10
11/10 12 10 8
17/10 14 12 11
10 sets:
17/08 4 4 4 4 3 2 2 2 2 2
24/08 4 4 4 4 4 4 3 3 3 3
31/08 4 4 4 4 4 4 4 4 4 4
07/09 5 5 5 5 5 5 4 4 4 4
14/09 5 5 5 5 5 5 4 4 4 4
21/09 5 5 5 5 5 5 5 5 4 4
30/09 5 5 5 5 5 5 5 5 5 5
07/10 6 6 6 5 5 5 5 5 5 4
13/10 6 6 6 6 5 5 5 5 5 4
Ladders:
19/08 4 2 2 2 3
26/06 5 3 3 2 3
02/09 5 4 4 3 4
10/09 5 4 4 4 4
16/09 5 4 4 4 4
24/09 5 4 4 4 4
02/10 6 4 3 3 4
09/10 6 4 4 4 4
14/10 6 5 5 4 4
Well done! Thank you for sharing your results!
I have been watching your channel for a little while now and really like the content. Just wanted to say thanks.
Thank you, Mike. I appreciate that!
this guy works out with his glasses on, what a G
HAHAHA!😂 Not always, but sometimes for sure.
thanks man this program works so well, went from 7 to 13 in 7 weeks. for those planning to try this, just trust the process and the weeks will fly by :)
day 1 - max effort sets
Week 1 (2 Jan): 7/6/4
Week 2 (9 Jan): 8/7/5
Week 3 (17 Jan): 6/6/4
Week 4 (31 Jan): 8/7/6
Week 6 (24 Feb): 9/8/9
Week 7 (8 March): 10/9/8
Week 8 (15 March): 10/10/9 (kipping on the last rep was crazy)
Week 9 (22 March, deload): 12
day 2 - submax volume
Week 1 (11 Jan): 3/3/3/3/3/3/3/3/3/3
Week 2 (23 Jan): 4/4/4/4/4/2/2/2/1/0
Week 3 (5 Feb): 4/4/4/4/4/4/2/2/2/2
Week 4 (11 Feb): 4/4/4/4/4/4/3/2/2/2
Week 5 (26 Feb): 4/4/4/4/4/4/4/4/4/4 LETSGOOOOOOO 🏆🏆🏆🏆🏆🏆
Week 6 (3 March): 5/5/5/5/5/5/4/4/3 (accidentally rested 1min20sec)/2
Week 7 (11 March): 5/5/5/5/5/4/3/3/4/3
Week 8 (19 March, deload): 5/5/5/5/5
day 3 - ladder
Week 1 (14 Jan):
1-2-3-4-4
1-2-3-4-4
1-2-2-4-4
1-2-3-4-4
1-2-2 (grip failure)-2 (grip failure)-2(grip failure)
Week 2 (29 Jan):
1-2-3-4-4
1-2-1
1-2-3-2
1-2-3-2
1-2-2-3
Week 3 (7 Feb):
1-2-3-4-4 (lat failure)
1-2-2
1-2-3-2
1-2-2
1-2-1 (lat failure)
Week 4 (13 Feb):
1-2-3-4-4
1-2-2
1-2-2
Week 5 (28 Feb): GOOD SESH
1-2-3-4-5-3 new single ladder pr :)
1-2-3-3
1-2-3-4-4
1-2-3-4-4 (bicep failure, though rested 1min)
1-2-3 (rested 1min accidentally)-4 (bicep failure)-4 (lat failure)
Week 6 (5 March):
1-2-3-4-5-2
1-2-3-2
1-2-3-2
1-2-3-2
1-2-3-2
Week 7 (13 March):
1-2-3-4-5-3
1-2-3-3
1-2-3-2
1-2-3-2
1-2-3-2
Week 8 (21 March, deload):
1-2-3-4
1-2-3-4
1-2-3-4
thank you mr k boges!!!
Glad you enjoyed!! Thanks for sharing, brother. Well done!
How much do u rest between the ladders?
@@rubencvc8191 30 sec, like in the vid
Started this in January, slowly gained reps from 8 to 16. The goal was to make absolute clean deadhang pullups for maximum points on annual PT test. Done max points plus 3 reps for my age group and I was able to do more not-so-cleans.
Parallel I did this with pushups on the other days - not so consistently because of time limits, but I had good progress, now I will pick it up.
Another progress is to be able to do 100+ pullups overall on Fridays. Takes 25+ minutes but a start to do a full Murph.
Thanks, mate! An awesome tool worked for me
This is amazing. Wish you would do a video on doubling your max push ups!
Thanks! Dude, you can do the same program with push ups, just ascend the ladders by 2's or 3's and it will be good.
I will start this routine tomorrow and will be back with the results!
How it’s going ! Does it work??!
@@888CHINGY seriously he commented two days ago and the program takes 8 weeks to complete
Lol mans thought hed see results in 2 days
btw it worked started at 10 pullups an now im at 16 to 18
After trying dozens of plans to increase reps I can say this is the only plan that worked effectively for me. The only difference I made was from the advice of the current pull-up record holder. I added explosive less strict pullups into the mix. So some days I'm strict, others I'm explosive. My strict and explosive numbers have been skyrocketing.
Nice job and great modification!
Just did my day 1 for week 6. so far i've gone from 12 reps to 17, thats with adding some extra back variations into the regiment.
This program works so effectively. I did it for just 4 weeks, and my pull-ups went from 4 to 8, and dips went from 7 to 16. I was planning on doing it for 8 consecutive weeks, but I got sick, which forced me to stop training.
I'm going to use this program again next week. I'm planning to get my pull-up reps to 16 and go weighted on my dips.
I have never seen a technique like this before. I'm going to try it. Thank you
Same, would you like to share both of out daily progress between us in discord ? So I’ll be sure I’ll stick to this program
@@zeen9125how it goes for you?
Still the best fitness content on yt
Thank you! That is super kind, zincminer!
Just finished the 8 weeks, stuck to the program consistently and went from 10 on the first max set and finished on 21 as a max set
did you do it almost every day? or did u regularly have a rest day
@@metalcl0ne like the program said, 3 days per week however I did it along side my regular gym program which was 5-6 days a week. I definitely did pull ups on other days which I guess isn’t ideal for recovery but it didn’t cause me any problems and I continued to see pull up progress every week.
@@lfbmedia1686 thanks !!!
I watched this video 2 years ago when I could only do 10-12 pullups & increased my reps to about 20 after following just one of the day's plan.
(Now i can do 10 pullups with 35kg)
Now I came here again to increase my one arm pullup.
Thanks for the video
Which of the days did u use? Days 1,2, or 3?
Dude which day?
@@mello4399 I have a feeling it might be ladders. I’m going to experiment and do days 2 and 3 only.
@@theeternalgus9119 well i only did ladder and half of max for 3 weeks and my pull up when from 8-9 to 12 reps. (I didn't realise it was a 3 day workout lol. now i'm adding the third day will see what happens
@@mello4399I used Day 2
Cool program, thanks for sharing it!
Solid, quick, reasonable. Nice short vid!
Thanks, Jared.
Thanks,I've been trying to improve my pullups for a long time and I'm gonna try this.Currently I'm at 6 pullups.
Give this a shot!
So decided to put summary here. Did the program for six weeks, not eight. Important to note, I was on weigh-loss (lost 7 kgs).
I did exactly this program by doing Pull Ups and Dips. Added on my own rateral raises 4s, triceps cable 3s, biceps curls 3s, abs 3s. Three times a week + tons of Z2 cardio.
I did DEXA scan. 8 week gap between scans. Gained 2.2 kg of muscle while losing 9 kgs of fat. But the progress in Pull ups and Dips is even more fantastic:
PULL UPS:
Strength:
08/08: 6/5/5 (16)
14/08: 8/6/6 (20)
20/08: 8/6/6 (20)
29/08: 10/8/7 (25)
09/09: 10/9/8 (27)
18/09: 11/9/9 (29)
10 series:
10/08: 3-3-3-3-3-3-2-2-2-2 (26)
16/08: 3-3-3-3-3-3-3-3-3-3 (30)
22/08: 4-4-4-4-4-4-3-3-3-3 (36)
31/08: 4-4-4-4-4-4-4-4-4-4 (40)
02/09: 5-5-5-4-4-3-3-3-3-3 (38)
14/09: 5-5-5-5-4-4-3-3-3-3 (40)
20/09: 5-5-5-5-4-4-4-4-3-3 (42)
Ladder:
12/08: 1-2-3-4, 1-2, 1-2, 1-2, 1-2 (22)
18/08: 1-2-3-4, 1-2-3, 1-2-3, 1-2, 1-2 (28)
25/08: 1-2-3-4-5, 1-2-3-4, 1-2-3, 1-2-3, 1-2-3 (43)
04/09: 1-2-3-4-5, 1-2-3, 1-2-3, 1-2-3, 1-2-3 (39)
16/09: 1-2-3-4-5, 1-2-3-4, 1-2-3, 1-2-3, 1-2-3 (43)
24/09: 1-2-3-4-5-6, 1-2-3-4, 1-2-3-4, 1-2-3-4, 1-2-3-4 (61)
DIPS:
Strength:
12/08: 8/10/9 (27)
18/08: 12/11/10 (33)
25/08: 11/10/10 (31)
02/09: 14/13/13 (40)
14/09: 17/15/14 (46)
20/09: 15/15/15 (45)
10 series:
14/08: 5-5-5-5-5-4-4-4-4-4 (45)
20/08: 5-5-5-5-5-5-5-5-5-5 (50)
29/08: 6-6-6-6-6-6-6-6-6-6 (60)
04/09: 7-7-7-7-7-7-7-7-7-7 (70)
16/09: 8-8-8-6-5-5-4-4-4-4 (56)
Ladder:
16/08: 1-2-3-4-5-6, 1-2-3-4-5, 1-2-3-4, 1-2-3, 1-2 (55)
22/08: 1-2-3-4-5-6-7, 1-2-3-4-5-6, 1-2-3-4, 1-2-3-4, 1-2-3-4 (79)
31/08: 1-2-3-4-5-6-7, 1-2-3-4-5, 1-2-3-4, 1-2-3-4, 1-2 (66)
09/09: 1-2-3-4-5-6-7-8, 1-2-3-4-5, 1-2-3-4, 1-2-3-4, 1-2-3-4 (81)
18/09: 1-2-3-4-5-6-7-8, 1-2-3-4-5-6, 1-2-3-4-5, 1-2-3-4-5, 1-2-3-4 (97)
If you somehow came across this video you HAVE TO try this. I will execute this again during my cut in spring next year for sure.
Amazing
Whats your current weight?
@@SoufianFangyuan Started in September 2023 at 115 kgs, now sitting at 77.5 kg, finished program at 79 kg
You first did full up or dips
I am thinking about doing pull up and replace your dips to push up but i have no idea about what exercise i do first.
Suggest me something bro 😊
Congrats on 40k subs! When I first "tuned in" two weeks ago I think it was roughly at 15-20k! Awesome growth, well deserved! Love your content, Kyle!
and now almost 200k six months later, insane
@@Gill2242 Hell yeah! And so well deserved!
Thank you bro.
I followed your tips and I not only doubled my max pull ups but also learned muscle up.
Really needed this video since my max pull ups have only increased by 2 in 2 years. Will try this.
Looking forward to trying this, I’ll be back in a couple months with an update on how it goes. My max currently is 11
reminder comment
????
fairs bro disappeared 😭
I may give this a try. Currently in the middle of 7 weeks to 100 push-ups. Goal is 50. (Fun challenge). Similar 3X a week structure. I’ve been employing your tip of longer rests between sets for better quality push-ups. It’s a matter of remembering the objective. I’ll get back. Thanks. Peace.
Give it a shot and let me know how it goes for you. Feel free to email me if you have any questions.
>7 weeks to 100 push-ups
Lol. Any program that promises 100 push ups is likely bullshit. A lot of people's genetics probably don't even get there.
The people, who can achieve it, build up to it over years.
I had a big bet. 1 month to increase my pullups. I followed your routine to a T......Im 55 years old, 210 lbs. Started at 14 max. 4 weeks just got 20. I won the bet. Thanks so much. You really need to watch your elbow tendons here though as you get older. Lots of stretching went with this.
Youre doing god's work man
Thanks, Liam! That's very kind.
I am so hyped to try this one
Get after it dude! Let me know hot it goes!
thinking of doing this how did it go?
It took me 4 weeks to go from 5max to 10max, I'm still doing it and this rly is a good plan
Well done! Keep at it and report back!
I had started doing pull ups 3 months before running this program, my base was 5 (been doing them long ago). During the first month I reached 9 pull ups and pretty much plateaued there. After reaching Plateau of 9 i started doing this program.
summary: I went from 9 to 14, my weight now is 80kg when in the beginning it was 77/78, on top of that I have noticed a tremendous increase in terms of my back's endurance. Will be doing this program now but with 5/10 kg weight on me.
Thank you Kyle!
week-by-week progression
Max pull up sets
Jan 26 9 /8/6
Jan 31 9 /8/7
Feb 7 11/9/8
Feb 14 11/10/8
Feb 21 12/10/8
Feb 28 12/10/8
Mar 7 12/10/8 although my overall rep count hasn't increased I believe my form is better, and pull ups are done in a more consecutive manner without breaks between each rep
Mar 14 11/9/8 damn i was frail
Mar 21 13/10/10 new max set
Apr 11 14/10/9
I add 7.5 kg from now on
Apr 25 8/7/6
May 9 9/9/7
May 16 10/9/7
May 25 10/8/7 poor recovery, still got training session in
10 sets one minute rest
Jan 27 4/4/4/4/4/4/4/2/3/3
Feb 3 4/4/4/4/4/4/4/4/4/4
Feb 10 5/5/5/5/5/4/3/3/3/3
Feb 17. 5/5/5/5/5/5/5/3/3/3
Feb 24. 5/5/5/5/5/5/5/4/4/4
Mar 3. 5/5/5/5/5/5/4/4/3/3 sleep deprived workout
Mar 10. 5/5/5/5/5/5/5/5/5/5
Mar 17. 6/6/6/5/5/4/4/4/4/4
Mar 24. 6/6/6/6/6/6/6/4/5/4
Mar 29. 6/6/6/6/6/5/5/5/4/4
I add 7.5 kg from now on
Apr 22. 4/4/4/4/4/4/3/3/3/3
Apr 29. 4/4/4/4/4/4/4/2/3/3
May 6. 4/4/4/4/4/4/4/4/4/3
May 12. 4/4/4/4/4/4/4/4/4/4
May 19. 5/5/5/5/5/5/4/3/3/
May 25. 5/5/5/5/5/5/4/3/3/
ladder
Jan 29
1/2/3/4/5
1/2/3/4
1/2/3
1/2/3
1/2/3
Feb 5
1/2/3/4/5/6
1/2/3/4
1/2/3
1/2/2,5
Feb 12 this day i felt frail, don't know what was the reason of it.
1/2/3/4/5/5
1/2/3/3
1/2/3
1/2/3
1/2/3
Feb 19
1/2/3/4/5/6
1/2/3/4
1/2/3/4
1/2/3/4
1/2/3/4
Feb 26
1/2/3/4/5/6
1/2/3/3
1/2/3/3
1/2/3
1/2/2
Mar 5
1/2/3/4/5/6
1/2/3/4
1/2/3/4
1/2/3/4
1/2/3/4/3
Mar 12
1/2/3/4/5/6
1/2/3/4/5
1/2/3/4
1/2/3/3
Mar 19
1/2/3/4/5/6
1/2/3/4/5
1/2/3/4/5
1/2/3/4
1/2/3/4
Mar 26
1/2/3/4/5/6
1/2/3/4/5
1/2/3/4/5
1/2/3/4
1/2/3/4
I add 7.5 kg from now on
Apr. 23
1/2/3/4/4
1/2/3/4
1/2/3
1/2/3
1/2/4
May 14
1/2/3/4/5
1/2/3/4
1/2/3/4
1/2/3/4
1/2/3/3
May 21
1/2/3/4/5
1/2/3/4
1/2/3/4
1/2/2
1/2/3
May 28
1/2/3/4/5
1/2/3/4
1/2/3/4
1/2/3/3
1/2/3/3
Did it work for the weighted ones??
Why did u decided to use extra weight did help to get better im feeling im stuck on 14 maybe a extra weight gets me out of there
For now my pullup one rep max is 50kg at 85kg bodyweight.
Bench at 100kg is at 6 reps with moderate tempo.
As for weighted dips 50kg x 5.
Deadlift conventional: 145 x 6.
It is great to see how much my body has improved over these years, can't wait to see the results that are bound to be coming next!
@@glebkozlovskiy1101 anything will if you try hard enough ;>
Holy crap, my biceps doubled in strength only by watching this Video! Im so excited to Start with this, thanks for your Videos Brother, your Videos are by far the best out there! Best wishes from Switzerland 💪
This sounds good. I'll do it once I'm done with my current program. Thanks man.
I've been looking for this type of vid. Thanks so much :)
Hey brother I like your content very informative. I am 65 years old and right now I am doing two days a week 100 weighted pull ups it takes me over an hour cuz I rest five minutes in between sets. Two years ago I started doing pull-ups again, and I could get maybe five or six clean dead hang pull-ups then. To be fair I could always do a lot of pull-ups ever since I was a teenager. When I turn 40 I could do 40 dead hang clean pull-ups no Kipping no momentum. Right now I can do 16 clean dead hang pull up slowly pausing at the top and bottom. I noticed at my age it's more of a joint thing tickets or not my muscles. A few weeks ago I tested myself and could do 100 bodyweight pull-ups 31 minutes and 175 in 1 hour but my right shoulder joint was definitely sore after that one so I do not do that anymore. My question to you is do you think I should add a couple of pounds every two weeks even though I'm only getting maybe eight reps on my first set with 30 lb or should I go for more reps before I had weight. I usually do my workout with six sets of 30 lb then 6 sets of 20 lb finish off with 10 lb until I get to 100 is this progression helping me? My workouts are 3 days a week Mondays Wednesdays and Fridays I also lift weights military press and deadlifts and squats in between. People doing what they call Grease the groove on off days where I'm I do five to ten sets of eight reps bodyweight. But I have kind of plateaued at 16 reps body weight. I do feel like I'm getting stronger on the weighted pull-ups though. Keep up the good work God bless and stay strong. I know one thing at my age it's just as much a mental battle as it is physical
A Beast at 65.
I salute you sir! 👏
You’re a stud! That’s very impressive
72 still can do 8 with 45 lbs
@@camillehache9722 that is awesome,, it is men like you that keep me going and inspired. Right now I can only get four reps with 45lb but I am getting stronger at weighted pull ups. God bless and stay strong
So you're saying I'll be at 2 pull-ups in 8 weeks. Sold!
HAHAHA! Dude check out "pull up:unlocked" on my site. it's free. It will help you get those numbers up.
Started at 10 in week one and I'm at 15 in week 3. This plan works. I think the advantage of the plan is that you get your mechanical repetitions in on the half set sessions, and ladder sessions. This has to be the easiest way for your mind to give your body permission to do more reps.
Cool. How very interesting a program. I shall give it a shot
Enjoy! Let me know if you have any questions. Keep me posted on how it goes.
@@Kboges no problem
Another lockdown just started time to spend some sweet time with my pull up bar !!
No worries, Peter. Keep at it and use it as an opportunity to get stronger!
I have been looking for exactly this. liked and subscribed! question: I can do 8 pull-ups and 10 chin-ups. I should probably stick to one exercise though, right? thanks!
Hey Tyrann! Stick with 1 variation through pull up mastery. Run it until it stops working, and then you can switch variations and repeat.
I got stuck at 8 max pull ups and followed this program exactly. It's been 10 weeks and I went from 8 pull ups to 10 max pull ups... It didn't work at all.
Sorry to hear that dude. Did you run the program as written? Did you do additional pulling work as well? Did you gain any weight? Did your submax or ladders improve?
Try to train closer to failure, i tried the program and my max rep increased from 7 to 15
@@Kboges my ladders and half max pull ups did improve. I am now doing pull ups daily randomly as i walk past my bar as well. I have it all tracked in strong app, I hope I hit at least 12 max pull ups in a month or 2
Probably you just need better sleep and diet
Just finished the 8 weeks, I went from max reps 7/7/7 to 9/8/7. Not as much as I was hoping for but definitely progress after plateauing for a while. I also think my form has improved. I would recommend giving it a try!
I did my pull ups first and then followed with 3 sets of push ups, dumbbell curls, dumbbell shrugs, squats and leg raises. I don't know if this hindered my progress but I didn't want to sacrifice any of the other exercises.
You definitely need to increase your sleep and/or protein intake. No way you did this and and got such a low score. Try harder next 8 weeks
Bro you overtrained
Or maybe your bodyweight got like 5-10 kg up
Like 1-2 exercises intense enough for the body to get fatigued is enough to get growth. The rest of the exercises are just killing your muscles for no reason and you get 0 recovery
@@AllstarFail I think sleep and protein is why I've been plateauing so damn long now lmfao, I even have lost reps, have been really focusing on my diet now though, it is definitely better and better sleep as well.
This is a good video. Exactly the information I was looking for
Glad you found it!
Thank you so much! Subscribed!
Thank you!
Hi. Question: How would one combine this with maintaining at least the squats and pushups during the week? (e.g. Mon-Wed-Fri: Pullups; Tues-Thurs: Squats and Pushups...) Thanks!
Dropping a reply because I'm curious in the answer as well ^^
Yeah I think alternating days is the easiest way to go while managing fatigue.
i personally do pullups mon, wed, fri, and pushups, squats, planks, and cardio tues, thurs, sat
Cant i just continu doing push ups and squats right after i have done the pullups?
@@bassiebassie3417 you probably can although you might not be able to do pushups very well because your arms will be tired as shit. Squats id say go for it because its an entirely different muscle group
Please notice that two rest days are required after the ladder sets! I couldn’t recover for 4 weeks and was stuck at 16 pullups! Only after having two rest days again I immediately jumped to 18!
hey thanks for the tip, when you were increasing your pull ups did you do other physical activities? like have a chest day or back day or running ?
i dont understand the part with ladder, could someone explain pls
🪜
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 ❤
4 weeks in and i'm seeing gains of between 30-35% for each workout variation. Really impressed and will use it for dips too.
Well done! Yes it works great for dips!
This seems so simple, I'm so glad I found this. Could I incorporate this with my normal split or is it best to be its own thing?
I'll do it like this:
1 push day (rest on the pull ups)
2 pull day (max pull ups)
3 leg day (end with the 50% pull ups)
Remind me to tell you my progress
My max on pull ups right now is 7 with good form
I really appreciate your content and valuable information, is this program specific for pull ups or can I apply it on dips and pike push ups?
Yes!
Hi! Amazing video. I have quick question: how would you integrate this plan into a upper body split? I currently do(In my upper body day):
4 sets of deep push ups
4 sets of pull ups
3 sets of pike push ups
3 sets of rows
3 sets of close grip banded push up
3 sets of some bicep exercise
With 2 min rest between each set. I guess i should replace the pull ups im doing with the exercises of the plan but im not sure how to incorporate them properly.
I would just follow the progression for you pull exercise on your upper body day.
@@Kboges Thanks! What about rest in the day 2 and day 3? Can i do antagonist sets in between ladders for example?
@@augustohenestrosa314 I probably would save the antagonist training for after the ladder, just so it doesn't turn into cardio. I never used it with antagonist set in between for that reason, but you could always experiment and report back.
@@Kboges Thanks. I will try and report back. Last One: I'm having good results doing the tucked front row. Can i do this as a finisher for my routine or should i do only pull ups as my pull exercise for the routine?
@@augustohenestrosa314 I know I'm not the guy you're asking but I'd suggest just doing pull ups and skipping any other back work as he mentioned in one of his other comments that this is a specialization programme which will improve your pull-ups significantly. Hope that helps. You could also just experiment and see what works best for you.
Hope I could help. Best of luck, friend
This program works! I did it while I was on deployment, and it toke me from 18 pull ups to 30 pull ups in one set! I can only recommend it! Thanks for the great program.
Thank you, Morten! So happy you enjoyed it and got some great results!
Cool. Good to know it's useful for that level of strength, I was wondering. I'm at 20 reps myself, might give this a try.
@@himalayantongue The workout where you do the ladders can get long, I was doing 210-220 total reps on those days, but it’s great and works, can’t recommend it enough!
@@mortenmarquart4714 That's okay, I've already been doing a high volume pull up day that adds up to a little over 200 reps as well. I like to add in other stuff to make it a pretty intense cardio session. Looking forward to trying this.
Love your short precise videos😎👍😎👍thx
Hi Kyle, happy new year! I just stumbled across this video and your channel today. Looks like great stuff first of all.
Few Questions- Can I do this alongside my current 3 times a week weight training programme, or would you recommend I do this separately so as not to fatigue or injure myself? And if the latter, would I be doing other exercises as well, or just this programme? Lastly, are rings necessary for this programme as I don't have access to rings. Thank you
unfortunately 0x0 = 0
Hahaha don't worry. I'm working on a free program that will be perfect for you.
Starting with 4 clean Max pull ups. Very excited where this workout will get me cause I couldnt get any progress in the past time with pull ups. I’ll share my progress under this comment
So how it is going?
@@senpaibeast2851 it went really well. I did the workout for about 3 months. I had some longer breaks in between and really often I had rest days between the workouts of 2-3 days because my muscles were too sore. Anyways I’m now at 9 clean pullups and with the neutral grip I can even do 12. I can really recommend this workout !! Helped me a lot
Increased from 2 to 9!
Here's my progress after doing this program for 8 weeks.
The 4/4 means i did 4 negatives per set, as i couldn't do anymore full pull ups.
Gonna continue the program until I get 12-15 reps and then start weighted pull ups 💪
Day 1
Pull ups
25.12.2023 : 2.5-1-0.5 : 3
01.01.2024 : 3-2-1,5 : 6
08.01.2024 : 4-4-4 : 12
15.01.2024 : 5-5-3 : 13
22.01.2024 : 7-5-4 : 16
29.01.2024 : 7-6-5 : 18
05.02.2024 : 7-7-5 : 19
12.02.2024 : 9-8-6 : 23
Day 2
Pull ups
27.12.2023 : 1-1-1-1 4/4/4/4/4 : 4 (20)
03.01.2024 : 1-1-1-1-1-1-1-1-1-1 : 10
10.01.2024 : 2-2-2-2-2-2-2-2 4/4 : 16 (8)
17.01.2024 : 2-2-2-2-2-2-2-2-1-1 : 18
24.01.2024 : 2-2-2-2-2-2-2-2-2-2 : 20
31.01.2024 : 3-3-3-3-3-3-3-2-2-2 : 27
07.02.2024 : 3-3-3-3-3-3-3-3-3-3 : 30
14.02.2024 : 4-4-4-4-4-4-2-2-2-1 : 31
Day 3
Pull ups
29.12.2023 : 2 (42)
1-1.5
1/2/3/4/5/6
1/2/3/4
1/2/3
1/2/2.5
05.01.2024 : 10
1-2
1-2
1-2
1
0.5
12.01.2024 : 14
1-2-3
1-2
1
1
1-2
19.01.2024 : ? (Forgot to write progress down)
1-2-3
?
?
?
?
26.01.2024 : 18
1-2-3
1-2
1-2
1-2
1-2
02.02.2024 : 21
1-2-3
1-2-3
1-2
1-2
1-2
09.02.2024 : 31
1-2-3-4
1-2-3
1-2-3
1-2
1-2-3
16.02.2024 : 29
1-2-3-4-5
1-2-3
1-2
1-2
1-1
Total pull up volume
Week 1 : 9 pull ups 42 negatives
Week 2 : 26 pull ups
Week 3 : 42 pull ups 8 negatives
Week 4 : (???)
Week 5 : 54
Week 6 : 66
Week 7 : 80
Week 8 : 83
Thank you for this. I am at 2-3 pull ups and wondering if I could try.
This stuff really works, you can tailor it to your needs but sticking with it will get you results. Week 1 I was at max 4 pull ups. Week 6 now I'm at 10 pullups, yesterday I did my first muscle up with no bands, it's crazy how fast you can gain strength when you stick to a system.
Yo I’m also at 4 max pullups currently I’m looking forward to progressing like you did😊
@@remix3205what's the progress
Question about Day 2 - was a little confused about how you discussed progression. In Week 1, Day 1 sets the rep range for Day 2, got it... but in subsequent weeks, is Day 2 still dictated by max rep range from the first day of the week, or do you stick with whatever range you set in Week 1 and add a rep if you can now prefer it for all sets? Thanks!
Seems to be the case that you always refer to the max pull up on the current week, so that every week is always challenging enough, otherwise it wouldnt make any sense because it would lack of progressive overload. Thats the main reason that program is so effectiv and it shows good results in a kind of short time.
First week you use 50% of the maxreps from day 1 as a starting point on how many reps you can do for 10 sets with just 1 min rest. If you managed to do all 10 sets with the target number of reps (remember to not rest more than 1 min) then you can increase the target number of reps with +1 for this session for the next week. If you couldn't even do 4-5 sets with the target number of reps you would decrease the target number of reps for next week by -1. If you were able to do 5-9 sets you keep the reps until you can do 10 sets. If it feels like 10 sets were nothing and you could do 20 sets with the target number of reps, you could maybe increase by +2 for next week. But there really isn't much need to rush it like that. It will get tough enough really quick anyway.
It seems like this program is based off of a classic pullup program called "armstrong pullup program". You can find it online on various sites if you wanna read more.
I have the same question would be curious to see what Kyle has to say
@@cybermanne thanks
Hi and thanks for this program, it sounds enticing! I've just started with chin-ups (as I'd like to target my biceps) and I will definitely try this type of progression.
I was wondering: would it make sense to replicate this type of work for other basic exercises? I am implementing (based on various sources) every-other-day strength training workouts, where I do push-ups, ring inverted rows, chin-ups and some isometrics. Would it be a good idea to train the other exercises (apart from isometrics) in the same style? Or is it too taxing or inefficient in any other way? What about "rotating" the other exercises type? As in : max reps for push-ups, ladder for chin-ups,... Does it make sense?
Hey man, thanks so much for this. I have a question, do you think the same logic could apply for push ups? The reps are of course quite a lot higher and out of the 'sweet spot', as you so eloquently put it
Yes It can definitely work. As you go higher in reps, it gets harder to progress, so it really depends on your starting point.
Looks good! Your program makes a lot of sense to me and the variety seems like a big improvement over what I did. I had a goal of 3 sets of 20 chin-ups, and started with 20 sets of 3. Then I went to 16 sets of 3 and 3 sets of 4 (19 sets). Then 60 reps similarly divided into 18 sets, etc. I didn't make it to 3 sets of 20, but did double my max reps from 6 to 12.
Looking forward to running your program. Something that I think helped me was doing 3 sets of band-assisted warm-ups (with a heavy, a medium, and a light band), each assisted set starting with a few scapular chin-ups before going to full range.
Thank you very much!
Your strategy is pretty solid! 6-12 reps is an enormous improvement, so well done!
With all the volume, I have no doubt this will be effective, Kyle. Do you think it's also efficient? i.e. the fastest way, or somewhere close, to increase max pullups. And if so, what are you comparing this plan to?
Thanks much for your thoughts!
It's hard to say what is the most efficient way (for a variety of reasons). I can only say that it is reliable. It works well on most people most of the time, and realistically that the best we can say about any effective program.
@@Kboges Thanks for the answer Kyle! Very reasonable
That's not a lot of volume at all. Especially if you can't do a lot of pull ups, it's acutally very low volume.
I think anyone having success with this probably does a lot of other pulling work as well.
That's not a lot of volume at all. Unless you can already do A LOT of pull ups.
Each training session will take at most 20 minutes including warmup. So we are talking about 3 x 20 minutes of time invested in a week. I wouldn't expect to get much more efficient than that.
Can I do this for dips as well, on the same days? So three training days a week, doing dips and pull-ups ?
Or push-ups
You could, but you would probably better served doing it on the off days. If that is not an option, do them on the same day.
Do on non-nonsecutive days in one week. and focus on proper form.
day 1: 3 sets to failure; 5+min rest
day 2: 10 sets of (day 1 max reps / 2); rest 1min
day 3: 5 ladders starting at 1; 30s rest
Run for 8 weeks; Expected gains of 50-100% gains to max pull ups
Yup!
in 8 weeks i went from 4 pull ups to 10, from 15 push ups to 23 and from 5 dips to 13+, i just did what he suggested.
I'm going at it for another 12 weeks and my goal is 20 pull ups, 40 push ups and 20 dips.
I'll update yall on Monday, July 1, 2024.
P.S. thank you very much K, a few months ago 10 pull ups were only a dream.
Started this programme today.I got 14 Chinups with a dead hang pause at the bottom.Will keep you updated.
Well done, Gleb! That is quite strong!
@@Kboges Thanks man.And would doing 5×5 weighted chinups on the ladder day be effective or it's better to keep it as it is?
Thanks for this Kyle, I'm going to give it a shot between last week and Christmas :-) A couple of questions if you have time:
I've been doing more-or-less the r/BWF recommended routine ever since the quarantine began, so mostly 3 sets of pullups 3x a week (though I've played around with extra sets, like 5x7). I gave this pullup program a shot last week, and I was definitely feeling more fatigued on day 3 than usual. Should I be concerned with this sudden increase in volume? Feeling fatigued is fine, just want to avoid injury (I'm 38, btw).
Also: Is doing chin-ups along with this is just too much? Would finishing with ring bicep curls complement this well? Or is the volume from this program sufficient for pulling?
Thanks so much!
I haven't seen any overuse injuries from pull up mastery almost 10 years, but that doesn't mean it can't happen. I think if you are going from 3 sets, 3 times per week, you should be fine. The rest time restrictions on ladders and submax are in place to build volume tolerance but also to prevent you from doing too much volume in 1 session. They do result in increased fatigue though, but it should be fine. If you start to feel any sign of overuse, do not push it. Listen to your body. Fatigue is ok and normal. Joint and connective tissue pain is not.
@@Kboges Great, thanks for the response!