25 pull-ups
Here is a workout program with which in six weeks you will be able to pull up 25 times.
Even if it seems to you that it is impossible, try it and you will see that it is true. You will need a detailed plan, discipline, and about 30 minutes a week.
Someone is in such good physical shape that it will not be difficult for him to pull up 25 times, but, unfortunately, such people are few. Most of those who read these lines will not be able to pull up six times, and for some, 3 pull-ups will be difficult.
It doesn’t matter how many pull-ups you can do, if you strictly follow the recommendations of this program, you will easily pull up 25 times in a row.
Pull-ups are an excellent basic exercise for your back and arms.
Most of the readers are familiar with pull-ups since school days of physical education lessons, in which, as a rule, a narrow grip on the bar was performed. In this position, the flexor muscles are mainly involved, unfortunately, they are useless for the chest.
Standard pull-ups
Standard pull-ups should be done on a horizontal bar or bar. You need to grab the crossbar, slightly wider than the shoulders, and then raise the body until you touch the upper chest of the crossbar. The lift should be smooth, without jerking, then slowly lower the body until the arms are fully extended. One second pause, followed by another repeat.
Lightweight pull-ups
If you can’t pull up even once, it’s okay. You can use a lightweight option. The bar is lowered so that when gripping, the legs are on the floor, and the bar is near the chest. If the bar cannot be lowered, substitute a stool. When pulling up, you can help yourself with the muscles of your legs.
It doesn’t matter what kind of pull-up you stop at the beginning. The main goal of this program is to strengthen your body and achieve overall health. The main principle of the program is to set an ever-increasing goal and strive for its implementation.
Before starting these exercises, you should definitely consult with your doctor and take an initial test, with the help of which your level of fitness will become clear and it will be possible to draw up a training program plan.
You need to do as many pull-ups as you can. There is no need to embellish your results, starting at the wrong level can significantly reduce the effectiveness of your training. Even if the result turns out to be modest, it doesn’t matter, you can achieve maximum success if you are honest with yourself from the very beginning.
Mark how many pull-ups you were able to do.
- Did it from 0 to 1 time – “initial” level, you need to train according to the first column of the plan
- Did it 2 to 3 times – “average” level, you need to train according to the second column of the plan.
- Did it 4 to 6 times – “good” level, you need to train according to the third column
- Have done more than 6 times – “very good” level, you can start training from the third week on the third column
For most who take the initial test, Beginner, Intermediate, and Good levels are a great start to the program. If you have never managed to pull up, then it is better to start with lightweight pull-ups. If your result is “very good,” think about it might be more rational for you to use a more complex program.
Before starting the exercises for the first week, you need to wait a couple of days for the muscles to rest after the test, and you can carefully study the program. Classes should be carried out three times a week, between workouts there must be a day of rest.
Start the first day with the first approach, after which the rest is 1 minute and the transition to the second, then again a minute rest and the transition to the third, after which again 1 minute of rest and the fourth. You need to finish with the fifth approach, doing as many repetitions as you can, it is important not to overdo it so as not to damage the muscles. Resting for a minute will help you finish the exercise, but be prepared for things to be difficult in the end.
After the first day, a rest day. Then the second day of training. A day of rest is necessary for the body to rest and recuperate before the next stage.
| The first day | |||
|---|---|---|---|
| First level | average level | good level | |
| set 1 | 1 | 1 | 1 |
| set 2 | 1 | 1 | 2 |
| set 3 | 1 | 1 | 2 |
| set 4 | You can skip | 1 | 1 |
| set 5 | You can skip | At least one | Maximum (not less than 2) |
| Second day | |||
| set 1 | 1 | 1 | 1 |
| set 2 | 1 | 1 | 2 |
| set 3 | 1 | 1 | 2 |
| set 4 | 1 | 1 | 1 |
| set 5 | You can skip | At least one | Maximum (not less than 3) |
| The third day | |||
| set 1 | 1 | 1 | 2 |
| set 2 | 1 | 2 | 2 |
| set 3 | 1 | 1 | 2 |
| set 4 | 1 | 1 | 1 |
| set 5 | At least one | At least two | Maximum (not less than 3) |
So, the first week is over, let’s hope that you finished it successfully, but if it was very difficult for you, it makes sense to take the initial test again or repeat the workouts of the first week. You will be surprised at How long stronger you have become. This will be a great incentive to continue exercising.
You need to pull up on the same column in the table on which you trained in the first week. Do not allow yourself to relax, but if you feel that it is difficult for you, you can take more breaks between sets. Remember to drink plenty of fluids before exercising.
After the end of the second week, you will need to take an endurance test again. As in the original test, you will need to do as many pull-ups as you can. Observe moderation, do not give yourself unrealistic loads, as this can damage your muscles. The test is best done after you have taken a few days off from the loads of the second week.
| The first day | |||
|---|---|---|---|
| First level | average level | good level | |
| set 1 | 1 | 1 | 1 |
| set 2 | 1 | 2 | 2 |
| set 3 | 1 | 1 | 2 |
| set 4 | 1 | 1 | 1 |
| set 5 | maximum (not less than 1) | maximum (not less than 2) | maximum (not less than 2) |
| Second day | |||
| set 1 | 1 | 2 | 3 |
| set 2 | 1 | 2 | 3 |
| set 3 | 1 | 2 | 2 |
| set 4 | 1 | 1 | 2 |
| set 5 | maximum (not less than 1) | maximum (not less than 2) | maximum (not less than 3) |
| The third day | |||
| set 1 | 1 | 2 | 2 |
| set 2 | 1 | 2 | 3 |
| set 3 | 1 | 2 | 3 |
| set 4 | 1 | 2 | 2 |
| set 5 | maximum (not less than 1) | maximum (not less than 2) | maximum (not less than 3) |
Now that the second week of training is over, now you are much stronger than you were at the very beginning and will be able to do more repetitions in the test.
After the test, note how many times you were able to do it.
- Did it 3 to 4 times – “initial” level, you need to train according to the first column of the plan
- Did it 5 to 6 times – “average” level, you need to train according to the second column of the plan.
- Have done more than 6 times – “good” level, you need to train on the third column.
If you still find it difficult to pull up, do not be discouraged, not everyone can walk smoothly. It is better for you to repeat the program of the week, during which you had difficulties, and then proceed to the next stage, believe me, the result is worth it.
| The first day | |||
|---|---|---|---|
| First level | average level | good level | |
| set 1 | 2 | 2 | 2 |
| set 2 | 2 | 3 | 3 |
| set 3 | 1 | 2 | 3 |
| set 4 | 1 | 2 | 2 |
| set 5 | maximum (not less than 2) | maximum (not less than 3) | maximum (not less than 3) |
| Second day | |||
| set 1 | 2 | 3 | 3 |
| set 2 | 2 | 4 | 4 |
| set 3 | 2 | 3 | 4 |
| set 4 | 2 | 3 | 4 |
| set 5 | maximum (not less than 3) | maximum (not less than 4) | maximum (not less than 4) |
| The third day | |||
| set 1 | 2 | 3 | 4 |
| set 2 | 2 | 4 | 5 |
| set 3 | 2 | 3 | 4 |
| set 4 | 2 | 3 | 4 |
| set 5 | maximum (not less than 2) | maximum (not less than 4) | maximum (not less than 5) |
The third week is over, it’s time to move on to the fourth. Exercises should be performed on the same level column that you trained on in the third week.
After the end of the fourth week, you need to take the endurance test again, you already remember how to do it: perform as many pull-ups as you can do. Take care of your muscles, do not overload them.
The scores on this test will guide your program in the fifth week. Do not forget to do the test after one or two days of rest.
| The first day | |||
|---|---|---|---|
| First level | average level | good level | |
| set 1 | 2 | 3 | 4 |
| set 2 | 2 | 4 | 5 |
| set 3 | 2 | 3 | 4 |
| set 4 | 2 | 3 | 4 |
| set 5 | maximum (not less than 3) | maximum (not less than 4) | maximum (not less than 6) |
| Second day | |||
| set 1 | 2 | 4 | 5 |
| set 2 | 3 | 5 | 6 |
| set 3 | 2 | 4 | 5 |
| set 4 | 2 | 4 | 5 |
| set 5 | maximum (not less than 3) | maximum (not less than 5) | maximum (not less than 7) |
| The third day | |||
| set 1 | 3 | 4 | 6 |
| set 2 | 3 | 5 | 6 |
| set 3 | 2 | 5 | 5 |
| set 4 | 2 | 5 | 5 |
| set 5 | maximum (not less than 5) | maximum (not less than 6) | maximum (not less than 7) |
Now is the time to take the endurance test. You will feel that you have become much stronger. Mark how many repetitions you did and start the fifth week of the session in the column showing your performance.
- Did it 6 to 7 times – “initial” level, you need to train according to the first column of the plan
- Did it 8 to 9 times – “average” level, you need to train according to the second column of the plan.
- Have done more than 9 times – “good” level, you need to train on the third column.
Be careful, from the second day the number of approaches will increase, but the number of repetitions will decrease.
| The first day | |||
|---|---|---|---|
| First level | average level | good level | |
| set 1 | 3 | 5 | 6 |
| set 2 | 4 | 6 | 7 |
| set 3 | 3 | 4 | 5 |
| set 4 | 3 | 4 | 5 |
| set 5 | maximum (not less than 3) | maximum (not less than 6) | maximum (not less than 7) |
| Second day | |||
| set 1-2 | 2 | 3 | 3 |
| set 3-4 | 2 | 3 | 4 |
| set 5-6 | 2 | 2 | 3 |
| set 7 | 2 | 2 | 4 |
| set 8 | maximum (not less than 4) | maximum (not less than 7) | maximum (not less than 8) |
| The third day | |||
| set 1-2 | 2 | 3 | 3 |
| set 3-4 | 2 | 4 | 4 |
| set 5-6 | 2 | 3 | 3 |
| set 7 | 2 | 3 | 5 |
| set 8 | maximum (not less than 5) | maximum (not less than 7) | maximum (not less than 9) |
And now, as a surprise, another endurance test. The fifth week was very difficult. But if you were able to complete it, then you became even closer to your goal. Exercises should be performed in the same column that corresponds to your level.
After the test, note how many times you were able to do it.
- Did it 9 to 11 times – “initial” level, you need to train according to the first column of the plan
- Did it 12 to 14 times – “average” level, you need to train according to the second column of the plan.
- Have done more than 14 times – “good” level, you need to train on the third column.
| The first day | |||
|---|---|---|---|
| First level | average level | good level | |
| set 1 | 4 | 6 | 9 |
| set 2 | 7 | 10 | 5 |
| set 3 | 4 | 4 | 6 |
| set 4 | 3 | 4 | 5 |
| set 5 | maximum (not less than 7) | maximum (not less than 9) | maximum (not less than 10) |
| Second day | |||
| set 1-2 | 2 | 2 | 3 |
| set 3-4 | 3 | 4 | 5 |
| set 5-6 | 2 | 4 | 5 |
| set 7 | 2 | 4 | 4 |
| set 8 | maximum (not less than 8) | maximum (not less than 10) | maximum (not less than 11) |
| The third day | |||
| set 1-2 | 2 | 4 | 5 |
| set 3-4 | 3 | 5 | 6 |
| set 5-6 | 3 | 4 | 5 |
| set 7 | 3 | 4 | 4 |
| set 8 | maximum (not less than 9) | maximum (not less than 11) | maximum (not less than 12) |
So, the sixth week is over, congratulations to everyone who was able to pass it, you can rightfully be proud of your result and move on to the last test.
If the week has caused you difficulties, and this can happen to many, you better do it again. Plus, you can use a few days of rest.
If you are reading these lines, then you are ready for the last test. This program was created so that after passing it, a person could pull up 25 times without interruption. And the last test should serve as confirmation of it.
You need to do as many reps as you can. The program, if you strictly followed its recommendations, prepared you for this.
After the sixth week is completed, arrange for yourself a few days of rest. Eat well and drink plenty of fluids. Put aside heavy physical work and do not engage in any kind of exercise. You need to collect the energy needed for the final test.
Take your time when performing the test. Breaking the total of 25 into shorter chunks will increase your chances and make it easier for you to reach your goal. Work at full strength without holding your breath. Gradually move from one pull-up to the next until you have done 25 of them. If you feel a strong tension in your muscles, you will need to take a few deep breaths, gather strength and continue. You will certainly succeed.
And if it happens that you cannot pass the test, do not worry, go back a couple of weeks and practice again, you are very close to your goal.