30 Day Pull Up Challenge

30 day pull up guide

Writes Nikita P:

“Forest, would greatly appreciate some advice on how to get stronger specifically for pull-ups … that’s my worst exercise by far.”

I recommended to Nikita – and to YOU, if you are also trying to do more pull ups – my 30 Day Pull Up Challenge, copied below.

Now please do NOT discount this plan, and think that it is too simple, until you ACTUALLY TRY IT!

Some people scan the program, and say – “oh, just do more pull ups, duh!”

You must follow it EXACTLY as outlined for best results.


Forest Vance “30 Days to More Pull Ups” Challenge

1 – On day one, do one all-out set with perfect form, and see how many pull ups you can do.

It’s very important to do this and establish a baseline number for yourself, so we can test at the end and see how you’ve improved.

2 – For 30 days, “practice” your pull ups frequently (3-5 times per week, do a couple sets of chin ups or pull ups).

You can do these any time – at the beginning of your current workout routine, between sets of other exercises, at the end … if you have a pull up bar set up at your house, you can even just hop up and crank em out at any point during the day.

3 – Do NOT go to failure! Always leave a rep or two “in the tank”.

This is important. A lot of folks, in an effort to do more pull ups, get to the point where they are going to failure at EVERY session and are always trying to beat their personal best. DO NOT do this. We are training the nervous system with this method, and part of the idea is to train your body NOT to fail and to do reps with perfect form. IF you go to failure, this method will not work.

4- Mix it up from day to day.

Some days do standard pull ups. Some days use band assistance / a slight jump assist w your feet on a box / etc and go to higher reps. If you are strong enough, some days do weighted pull ups and work in a lower rep range. Mix up your grip – pull up, chin up, parallel grip, etc.

A good idea would be to keep a log of exactly what you did on each day, so that you can make sure to switch it up each time you do your pull ups and keep things balanced out.

5- At day 27 or 28, REST and STOP doing pull ups completely for two or three days.

6- Re-test at day 30 and see how many more pull ups you can do in one all-out set!


Just remember – training doesn’t have to be expensive or complex to increase your gainszzzzz …

All you need is your own body!

So if you liked this 30 Day Pull Up Challenge, check out my newest 6 week training plan, Bodyweight Beast Building.

Using workouts like this one, you’ll not only torch body fat and and gain lean muscle, you’ll improve your power, mobility, and balance too:

=> Bodyweight Beast Building

Thanks! –

– Forest Vance
Master of Science, Human Movement
Certified Progressive Calisthenics Instructor

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