How to learn to do 5, 15 or 25 pull-ups: programs for different levels of training

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

You will achieve your goal after a month of regular training.

How to choose a pull-up program

First, assess your level of fitness. To do this, jump onto the horizontal bar and pull yourself up as many times as you can without swinging and jerking. Select the appropriate program depending on the results.

If you pulled yourself up 0-4 times

A beginner's program composed of leading exercises is suitable for you. Simple movements will strengthen the muscles that work during classic pull-ups and help you master the correct technique.

If you pulled yourself up 5-11 times

Try the pull-up program of Pavel Tsatsulin, founder of the StrongFirst physical training school and former US Special Forces trainer. Its peculiarity is to perform one type of pull-up, gradually increasing the number of repetitions in the approach.

If you pulled yourself up 12-15 times

Check out the pull-up program of Charles Lewis Armstrong, the US military who set a record of 1,435 pull-ups in five hours. It has no restrictions on the initial level of training, but it is better to start it when you can perform 12 repetitions per set.

This is because some training days include nine work sets that are done at short intervals. To do at least 1-3 times in each set, you need to be sufficiently prepared, otherwise you simply will not be able to finish the workout.

Things to Consider When Performing a Pull-Up Program

It is advisable to add exercises for other muscle groups: push-ups, squats, lunges, folds on the press. They will help you develop your body harmoniously and avoid large differences in muscle size and strength.

Don't forget that post-workout recovery is essential. Eat right, get enough sleep and eliminate stress if possible.

How to do the chin-up program for beginners

• Workouts per week: three.
• Duration: from four weeks.
• Necessary equipment: regular horizontal bar; a low horizontal bar at waist level or below (it can be replaced with gymnastic rings, TRX loops or a mop on two chairs); a set of expander bands with different resistance.
• Result: 5 pull-ups per set.

Take this program three times a week. Take a rest day between workouts to help your muscles recover.

Focus on the number of repetitions indicated for each week, but if you find it easy on the last set, do 2-3 more repetitions on the next training day.

If you are having trouble following the plan in full, continue with the program for the week in which progress has stopped. Move on to the next one only when you manage to complete all the prescribed approaches and repetitions.

First week

• Involving the shoulders in the hanging on the horizontal bar - 3 sets of 10 times.
• Australian pull-ups - 3 sets of 6-8 reps.
• Negative (eccentric) pull-ups - 3 sets of 5 times with a drop of 5-6 seconds.
• Pull-ups with expander support - 3 sets of 6-8 reps.

Second week

• Involving the shoulders in the hanging on the horizontal bar - 5 sets of 10 times.
• Australian Pull-Ups - 3 sets of 10 reps.
• Negative (eccentric) pull-ups - 3 sets of 6 times with a drop of 6-8 seconds.
• Pull-ups with expander support - 3 sets of 8-10 reps.

Third week

• Classic reverse grip pull-ups - 3 sets of maximum.
• Australian Pull-Ups - 3 sets of 10 reps.
• Negative pull-ups - 3 sets of 6 reps with a drop of 10 seconds.
• Pull-ups with expander support - 3 sets of 10-12 reps.

Fourth week

• Classic pull-ups with a direct grip - 3 sets of maximum.
• Australian Pull-ups with feet on the pedestal - 3 sets of 12-15 reps.
• Negative pull-ups - 3 sets of 8 times with a drop of 10 seconds.
• Pull-ups with the support of the expander - 3 sets of 12-15 times.

End of the program

Take 1–2 days off your last workout and test again. If you can do five pull-ups per set with good shape, move on to the next program. If unsuccessful, repeat the fourth week until you can complete five pull-ups.

What exercises to do with the pull-up program for beginners

Involving the shoulders in the hanging on the horizontal bar

Hang on the horizontal bar, lower your shoulders, bring your shoulder blades together. Fix the position for 1-2 seconds, relax and repeat. Do not jump off until the end of the approach.

Australian pull-ups

Select the height of the horizontal bar (rings, loops) so as to perform the specified number of repetitions. Keep your body straight and touch the bar with your chest.

Australian Pull-ups with legs on the pedestal

The closer to parallel with the floor your body is, the more difficult it is to do them. To take this position, you can lower the horizontal bar lower, and if this is not possible, put your feet on the pedestal.

Negative (eccentric) pull-ups

Jump to the top position, and then slowly lower yourself for the specified time. Tighten your abs and glutes to keep your body from swaying too much.

Pullups with expander support

Adjust the resistance of the elastic in such a way as to perform the specified number of times per set. Try the thickest expander first. If you easily pulled up the required number of times, replace it with a thinner one.

Classic reverse grip pull-ups

Perform as many times as you can to observe the correct technique. If you have to twitch or stretch your neck, end the set.

Classic pull-ups with a straight grip

Watch your technique: rise smoothly, without jerking or swaying, do not pull your chin forward. At the bottom, do not press your shoulders against your ears.

How to do the Pavel Tsatsulin pull-up program

• Workouts per week: six.
• Duration: from 30 days.
• Necessary equipment: horizontal bar.
• Result: 12-15 pull-ups per set.

Exercise for five days in a row, then rest one day and move on to the next stage.

Start your workout with as many repetitions as you can per set. For example, if you pull up 5 times in a row, start from the 1st day of the program, if 6 times - from the 7th day of the program, and if 8 times - from the 19th.

Add one repetition on each training day as indicated. All previously added reps are saved, so your workout volume continues to grow.

If on some training day you cannot cope with the indicated number of repetitions, take a rest for a day and try again. Do until you succeed, and then move on with the program.

First day

Do five sets of chin-ups. In the first, pull up five times, and in each of the next - one less than in the previous: 5-4-3-2-1.

Second day

Add one rep to the fifth set: 5-4-3-2- 2.

Third day

Add one rep to the fourth set: 5-4-3- 3 –2.

Fourth day

Add one rep to the third set: 5–4– 4 –3–2.

The fifth day

Add one rep to the second set: 5– 5 –4–3–2.

Sixth day

Take a break from your workouts.

Seventh day

Add one rep to the first set: 6 –5–4–3–2.

End of the program

The day after you finish the program, do the test - pull up as many times as possible. Most likely, you will be able to do 12-15 times per set.

If you wish, you can continue to train in this way, adding one pull-up per day, and improve your performance indefinitely. However, this approach has one drawback - monotony.

Firstly, the same workouts from day to day are boring. Secondly, the lack of a variety of loads on the muscles can stop progress, so that your performance stops growing. And in order to overcome the plateau, you will need to switch to another program.

What exercises to do according to Pavel Tsatsulin's pull-up program

The only exercise in this program is the classic straight grip pull-up.

Perform the movement in full amplitude, avoid jerking and swinging, do not stretch your neck in an attempt to reach the horizontal bar.

How to do the Lewis Armstrong pull-up program

• Workouts per week: five.
• Duration: 4-8 weeks.
• Necessary equipment: horizontal bar.
• Result: from 25 pull-ups per approach.

Morning work-out

Do three sets of push-ups each morning as many times as you can. This exercise will strengthen the muscles in the shoulders and core, and will also pump the triceps and pectoral muscles, which will balance the muscle groups.

Take your time - rest as much as necessary between sets. Following Armstrong's example, you can do push-ups in between your morning chores, like going to the bathroom, making breakfast, or watching the news on social media.

First day

Do five sets of classic straight grip pull-ups for as many reps as you can. Stop when you fail to do the next rep in a set with good form.

Rest 90 seconds between sets.

Second day

Follow the pyramid approaches. Start your workout with one pull-up, then rest for 10 seconds. Then do two reps and rest for 20 seconds. Continue to increase the number of repetitions by one per set and add 10 seconds of rest.

The pyramid will end when you can't do one more repetition than the previous set. For example, after six reps, do only five or six instead of seven.

Then rest and do another set for maximum reps.

Third day

On this day, you need to do three types of pull-ups:

• straight grip shoulder width apart;
• narrow back grip;
• wide straight grip.

Each exercise is performed in three sets with a rest of 60 seconds between them.

You should choose your reps so that you do all nine sets with the same number of pull-ups - this number will be your working set.

Start three times. If you succeed in doing the workout without bounce, you have chosen the working approach correctly. Use it on the fourth day.

Fourth day

On this day, you need to do the maximum number of your working approaches. Stop when you can't complete the set - do fewer reps than you need to. For example, if your work set consists of three pull-ups, end the workout when you have only done two. Rest 60 seconds between sets.

You need to do at least nine approaches. If you've done more, increase your work set by one repetition next week.

The fifth day

Repeat the training day that seemed the most difficult to you. It can change from week to week. You can also complement this day with pull-ups with weights or perform a pull to the chest on a block trainer.

After the fifth day of training, there are two days of rest. During this time, you can continue to do push-ups in the morning, but don't pull up - let your muscles rest and recover.

End of the program

Test after four weeks. If you had three reps in your work set, you should be able to pull up 25-27 reps. If it doesn't work, repeat the program until you get the desired result.

What exercises to do according to the Lewis Armstrong pull-up program

Push ups

Stand upright, place your hands shoulder-width apart, place your wrists under your shoulders, tighten your abs.

Lower yourself into a push-up until your chest touches the floor and squeeze yourself back. Make sure that your elbows are facing back, not to the sides. Keep your core firm and tense your glutes so your lower back doesn't collapse during the lift.

Pull-ups with a straight grip, shoulder-width apart

This is a classic exercise in which the arms are shoulder-width apart and palms facing away from you.

Narrow Reverse Grip Pull-ups

Place your hands on the horizontal bar, palms facing you, no wider than 10 cm apart.

Wide, straight grip pull-ups

Grasp the horizontal bar slightly wider than your shoulders, turn your hands with your palms away from you.