15 Pull Ups in 15 Weeks

15 Pull Ups in 15 Weeks

Pull ups are among the top 5 exercises you can do. In my personal opinion it is actually at number one on that list! However, it is also one of the hardest exercises and the majority of the population cannot even do a single push up. No worries though, with this program you can learn how to do a pull up and 15 more in 15 weeks. Get the full 50 pull ups program for free by subscribing to my newsletter. Use the button on the right of this page to subscribe now!

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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!


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.

Week number Day 1 Day 2 Day 3
1 6x negatives 2x 5 neg. pull ups 3x 3 negatives
2 7x negatives 2x 6 neg. pull ups 3x 4 negatives
3 8x negatives 2x 7 neg. pull ups 3x 5 negatives
4 9x negatives 2x 8 neg. pull ups 3x 6 negatives
5 10x negatives 2x 9 neg. pull ups 3x 1 pull up


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.

Week number Day 1 Day 2 Day 3
1 2 pull ups, 8x negatives 4x 1 pull up 2x 2 pull ups
2 3 pull ups, 9x negatives 3x 2 pull ups 2x 3 pull ups
3 4 pull ups, 10x negatives 3x 3 pull ups 3x 3 pull ups
4 5 pull ups, 12x negatives 5x 2 pull ups 2x 4 pull ups
5 4x 3 pull ups 6x 2 pull ups 6 pull ups, 14x negatives


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.

Week number Day 1 Day 2 Day 3
1 2x 5 pull ups 3x 4 pull ups 8 pull ups
2 2x 6 pull ups 4x 4 pull ups 10 pull ups
3 2x 7 pull ups 4x 5 pull ups 12 pull ups
4 2x 8 pull ups 3x 6 pull ups 13 pull ups
5 2x 9 pull ups 2x maximum pull ups 15 pull ups

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