10 Pull Ups in 6 Months

Goal: 10 Pull-Ups in 6 Months

We’ll build this in 3 phases:

1. Foundation (Weeks 1–8) → build strength

   
   

2. Strength Building (Weeks 9–16) → increase reps

   
   

3. Performance (Weeks 17–24) → reach 10 clean reps

🔥 KEY PRINCIPLES (don’t skip these)

• Train pull-ups 3–4x per week

  
  

• Never go fully to failure every set

  
  

• Focus on slow, controlled reps

  
  

• Prioritize consistency over intensity

🧱 PHASE 1: FOUNDATION (Weeks 1–8)

If you can’t do many pull-ups yet, this is where most progress happens.

Workout (3–4x/week)

1. Assisted Pull-Ups (main movement)

• Jump up → slowly lower down (negative)

  
  

• 4–5 sets of 3–6 reps

  
  

• Lower for 3–5 seconds

  
  

2. Dead Hangs

• 3 sets of 20–40 seconds

  (builds grip strength)

  
  

3. Scapular Pull-Ups

• Hang → pull shoulders down (without bending arms)

• 3 sets of 8–12 reps

  
  

4. Knee Raises (core)

• 3 sets of 10–15

👉 Goal by Week 8:

• 1–3 real pull-ups

• Stronger control on negatives

💪 PHASE 2: STRENGTH BUILDING (Weeks 9–16)

Now we start stacking real reps.

Workout (3–4x/week)

1. Pull-Ups (main work)

• Do as many as possible (even 1–3 reps)

• 4–5 sets

• Rest 2–3 min

  
  

2. Negatives (after pull-ups)

• 3 sets of 3–5 slow reps

  
  

3. Isometric Holds

• Hold chin above bar

• 3 sets of 10–20 sec

  
  

4. Hanging Leg Raises

• 3 sets of 10–15

  
  

👉 Goal by Week 16:

• 4–6 clean pull-ups

  
  

🚀 PHASE 3: 10 REP PUSH (Weeks 17–24)

Now we build endurance + volume.

Workout (4x/week)

1. Pull-Up Sets

• Do 5–6 sets at ~70–80% max

  (If max = 5 reps → do sets of 3–4)

  
  

2. Ladder Sets

Example:

• 1 rep → rest

  
  

• 2 reps → rest

  
  

• 3 reps → rest

  
  

  Repeat 2–3 rounds

  
  

3. Negative Burnout

• 2–3 sets after workout

  
  

👉 Goal by Month 6:

• 10 strict pull-ups

📅 SIMPLE WEEKLY SCHEDULE

Day 1 – Pull Strength

Day 2 – Light/Core

Day 3 – Pull Strength

Day 4 – Rest or Active (walking, etc.)

Day 5 – Pull + Volume

Day 6 – Optional Light Work

Day 7 – Rest

EXTRA EXERCISES (all with your bar)

• Chin-ups (easier than pull-ups)

• Hanging knee raises / leg raises

• L-sit holds (advanced core)

• Towel hangs (grip strength)

  
  

COMMON MISTAKES

• Doing random reps without structure

• Not controlling the negative

• Training to failure every set

• Skipping rest days

  
  
  
  

Do “Grease the Groove” on off days:

• Throughout the day, do 1–2 easy pull-ups

• Never exhausting

• Just practice the movement

  
  
  
  

Here is what to expect:

• Month 1–2: feels hard, slow progress

• Month 3–4: reps increase quickly

• Month 5–6: endurance clicks → big jump to 10