The plan for doubling your max pull ups!

Summary

Key Points

• —The program is an 8-week, three-day-per-week plan designed to significantly increase maximum pull-ups, especially for those with a current max between 5 and 12. 0:27
• —The program is structured for non-consecutive days, such as Monday, Wednesday, and Friday, to allow for sufficient recovery. 0:29
• —Day 1 consists of three max effort sets performed to technical failure, ensuring no kipping and a full range of motion. 0:58
• —Throughout the entire program, it is essential to maintain solid technique, avoiding kipping and ensuring a full range of motion. 0:58
• —Adequate recovery is crucial on Day 1, requiring at least five minutes of rest between each max effort set. 1:15
• —Day 2 involves completing ten sets with half the number of reps achieved in the best set from Day 1, with a strict one-minute rest between each set. 1:41
• —Progression on Day 2 is achieved by adding one repetition per set once all ten sets can be successfully completed at the current target rep count. 1:49
• —Day 3 features an ascending ladder workout, starting with one rep and progressing upwards until fatigue prevents maintaining proper technique. 2:26
• —During the Day 3 ladders, a strict 30-second rest is taken between each rung, and a total of five ladders are performed. 2:55
• —Following this program for eight weeks can typically lead to a 50% to 100% increase in an individual's maximum pull-up capacity. 3:00