50 pull-ups

Contents

50 pull-ups

The 50 Pull-Up Program is a workout program that will help you develop your strength and physique. Most people can’t pull up ten times, and only a few can do more than 15 pull-ups. This training program is designed to help you pull up at least 30 times.

So is it 30 or 50?

This program is written up to 50 pull-ups. This is a lot and it is very difficult to achieve it. To be honest, when you hit 30 chin-ups it will already be an impressive achievement. And 30 pull-ups will be perfectly sufficient to maintain healthy, developed muscles and you don’t have to do more. However, if you want to do more, we have 50 pull-ups for you 🙂

Program rules

Test. Perform as many pull-ups as you can before starting the program. Don’t try to gloss over your results, or you won’t be able to execute the program. The test will help determine your fitness level.
Choose a training cycle based on your results. For example, if you have done 7 pull-ups, then you should start with a cycle of 6-8 pull-ups.
Continue with the cycle program. Remember to rest at least one day between workouts. And after every third workout – at least 2 days. If you don’t rest your muscles, your results will only decrease. Some people find that resting longer between workouts improves their results.
Rest 120 seconds or more between sets.
If during your workout you were unable to complete all sets, do not worry about it. Take two days off and try again.
At the end of the cycle, rest for at least two days and perform the test again. It will show you which cycle to do next. If you find yourself in the same cycle that you were in, then it is better to repeat it than to start the next one when you are not ready yet.
Follow these instructions until you reach the last cycle (over 40 pull-ups). After completing it, you will be in great physical shape and can try to do 50 pull-ups. But remember, 30 is already very good.

How to pull up correctly

Training Cycles

Less than 4 pull-ups

If in the test you performed 0-5 pull-ups, then it is best to start with negative pull-ups… This will strengthen your muscles and prepare you for the rest of the cycles. They are performed as follows:

Instead of pulling your body up, use a chair to hang from the bar (your chin should be just above the bar).
Move the chair to the side and slowly descend until you are hanging on fully straight arms.
Try to descend as slowly as possible (at least 3 seconds).

Day	Approaches	Total
1	2	7	5	5	7	26
2	3	8	6	6	8	31
3	4	9	6	6	8	33
4	5	9	7	7	9	37
5	5	10	8	8	10	41
6	6	10	8	8	12	44

4-5 pull-ups

Here, as in the previous cycle, you need to perform negative pull-ups.

Day	Approaches	Total
1	4	9	6	6	9	34
2	5	9	7	7	9	37
3	6	10	8	8	10	42
4	6	11	8	8	11	44
5	7	12	10	10	12	51
6	8	14	11	11	14	58

6-8 pull-ups

Day	Approaches	Total
1	2	3	2	2	3	12
2	2	3	2	2	4	13
3	3	4	2	2	4	15
4	3	4	3	3	4	17
5	3	5	3	3	5	19
6	4	5	4	4	6	23

9-11 pull-ups

Day	Approaches	Total
1	3	5	3	3	5	19
2	4	6	4	4	6	24
3	5	7	5	5	6	28
4	5	8	5	5	8	31
5	6	9	6	6	8	35
6	6	9	6	6	10	37

12-15 pull-ups

Day	Approaches	Total
1	6	8	6	6	8	34
2	6	9	6	6	9	36
3	7	10	6	6	9	38
4	7	10	7	7	10	41
5	8	11	8	8	10	45
6	9	11	9	9	11	49

16-20 pull-ups

Day	Approaches	Total
1	8	11	8	8	10	45
2	9	12	9	9	11	50
3	9	13	9	9	12	52
4	10	14	10	10	13	57
5	11	15	10	10	13	59
6	11	15	11	11	13	61
7	12	16	11	11	15	65
8	12	16	12	12	16	68
9	13	17	13	13	16	72

21-25 pull-ups

Day	Approaches	Total
1	12	16	12	12	15	67
2	13	16	12	12	16	69
3	13	17	13	13	16	72
4	14	19	13	13	18	77
5	14	19	14	14	19	80
6	15	20	14	14	20	83
7	16	20	16	16	20	88
8	16	21	16	16	20	89
9	17	22	16	16	21	92

26-30 pull-ups

Day	Approaches	Total
1	16	18	15	15	17	81
2	16	20	16	16	19	87
3	17	21	16	16	20	90
4	17	22	17	17	22	95
5	18	23	18	18	22	99
6	19	25	18	18	24	104
7	19	26	18	18	25	106
8	19	27	19	19	26	110
9	20	28	20	20	28	116

31-35 pull-ups

Day	Approaches	Total
1	20	25	19	19	23	106
2	22	25	21	21	25	114
3	23	26	23	23	25	120
4	24	27	24	24	26	125
5	25	28	24	24	27	128
6	25	29	25	25	28	132
7	26	29	25	25	29	134
8	26	30	26	26	30	138
9	26	32	26	26	32	142

36-40 pull-ups

Day	Approaches	Total
1	23	27	22	22	26	120
2	24	28	24	24	28	128
3	25	29	24	24	29	131
4	26	30	25	25	30	136
5	26	31	25	25	31	138
6	26	31	26	26	26	135
7	27	31	26	26	32	142
8	28	32	26	26	32	144
9	28	34	27	27	34	150

Over 40 pull-ups

Day	Approaches	Total
1	25	28	24	24	27	128
2	25	29	25	25	28	132
3	25	30	25	25	29	134
4	26	31	25	25	31	138
5	26	32	26	26	31	141
6	27	32	26	26	26	137
7	27	34	26	26	33	146
8	28	34	26	26	34	148
9	29	35	27	27	35	153