intermediateStrength

30-Day Pull-Up Progression

From zero to hero — one rep at a time.

30 days

Duration

1,240

Athletes

🏅 Pull-Up King

Badge

The pull-up is the king of upper-body calisthenics. This 30-day program takes you from your first attempt to a solid 15 consecutive reps through structured daily volume, active rest days, and progressive overload. Whether you can already do a few or are starting from zero, this challenge builds real strength.

Goals

Reach 15 consecutive pull-ups by day 30

Build scapular control and lat strength

Develop grip endurance and shoulder stability

Establish a consistent upper-body training habit

Equipment

Pull-up bar (outdoor park or gym)

Week 1 Program

(pattern repeats with added volume)

Baseline Test— Upper body

Dead hang

Relax your shoulders fully

3 × 20s60s rest

Scapular pull-ups

3 × 860s rest

Pull-ups (max effort)

Record your score — this is your baseline

1 × max

Negative pull-ups

5 seconds down, controlled

3 × 590s rest

Active Recovery

Recovery

Dead hang

2 × 15s

Shoulder circles

2 × 15 each direction

Cat-cow stretch

1 × 10

Volume Day 1— Upper back & biceps

Pull-ups

Aim for perfect form every rep

5 × 390s rest

Australian pull-ups (row)

3 × 1060s rest

Bicep curl (bodyweight or band)

3 × 1260s rest

Push Balance Day— Chest & core

Push-ups

4 × 1560s rest

Diamond push-ups

3 × 860s rest

Hollow body hold

3 × 20s45s rest

Plank

2 × 30s

Volume Day 2— Upper back & lats

Pull-ups

6 × 390s rest

Wide-grip dead hang

3 × 25s60s rest

Face pulls (band or towel)

3 × 1245s rest

Grip & Endurance— Forearms & grip

Mixed-grip pull-ups

4 × 390s rest

Dead hang to failure

Relax your grip between sets

3 × max90s rest

Wrist circles & stretches

1 × 2 min

Full Rest Day

Recovery

Light walk or mobility work

1 × 20–30 min

🏅

Ready to earn Pull-Up King?

Start today — all you need is your body and 30 days of commitment. Find a spot near you to train.

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