How to Use the Pull-Up Progression Planner
Enter your current maximum pull-up reps, your goal reps, and the number of weeks you want to train. The planner generates a week-by-week schedule showing sets, reps per set, and recommended rest time for each workout.
The plan assumes 3 training sessions per week and uses a linear progression model, gradually increasing the target each week. Rep counts per set are set at approximately 75% of the weekly target to ensure quality reps without burning out. If you're starting at zero, focus on negative reps (jumping to the bar and slowly lowering yourself) and resistance-band-assisted pull-ups in the early weeks.
Frequently Asked Questions
Yes. Enter 0 as your current reps. The early weeks will show low rep targets — use negatives and band-assisted reps to build the strength needed.
No. Hitting 80% of the target still drives progress. Forcing reps past failure increases injury risk, so stop when form breaks down.
8–12 weeks is the sweet spot. Shorter programs often don't allow enough adaptation time, while very long plans can lead to motivation loss.