15 Pull Ups in 15 Weeks

15 Pull Ups in 15 Weeks

Explanation: These routines are building up in a way that is suited for beginners to start learning a full pull up and for people who are more advanced and want to add more repetitions to their pull ups record. It is a routine that will take a while, because you will only be doing 1 extra pull up each week on average. This way is the best way to do it, because fast results will not last long!

If you are more advanced you can skip the first 5-10 weeks, depending on how many pull ups you can already do! Perform the exercises slow and with control. Do not work out 2 days in a row.

If you do day 1 today, you should wait with doing the next day until it is the day after tomorrow!

If things are going too easy for you, you can skip a week and go on to the next week. If it is too hard for you, you simply repeat the week you have just done before and will wait a week before you will go to the next one. Building strength (endurance) takes time, so you better take that time!

The video on the bottom of this page will show you what I mean with negative pull ups!

Beginner

If you are not able to do at least 1 full pull up, you can start with this routine. Take 1 minute rest between each set. More if needed.

Intermediate

If you are able to do 2 full pull ups you can start adding repetitions until you reach 6 full repetitions. You can use the following routine to do so. Take 1 minute rest between the sets, more if needed.

Advanced

If you have completed the two routines above or if you were already able to do 6 or more pull ups, you can use this routine to build up the amount of repetitions to 15 pull ups! Take 1 minute of rest between each set. More if needed.

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