Wish to double your max pullups in simply 22 days? Nicely, for those who watch this video and carry out the workouts as written, you’ll be doing extra pull ups. Much more pullups. The 22 day pull up workout builds off of the large success of our 22 day push up workout. The important thing to the timeline is that this pull up workout progresses you thru numerous pull-ups whereas demanding that you just enhance in your rep counts alongside the best way. It consists of three weeks of testing and non-testing days that can shortly construct up your again and arms whereas rising the variety of pullups you are able to do not solely in a single set, however in a complete workout.
The way in which these workouts are structured is by first establishing your max pull ups to failure in a single set. From right here, you relaxation two minutes and try to finish extra pull ups in an allotted period of time.
Day 1 begins with a take a look at day. Full a single set of max pull ups to failure in good kind. Relaxation 2 minutes after which full as many pull ups as you’ll be able to in 5 min resting as wanted. Take the quantity out of your first set and the variety of pull ups you probably did within the 5 minute block, add them up and set them apart. You’ll want that for later!
On Day 2, we begin a sequence of non-testing days. In these workouts, the purpose is to carry out a selected pull up variation for a similar variety of reps that you just did in your max pull up from the latest testing day. You’re allowed to relaxation/pause whenever you fatigue and you’re suggested to cease a number of reps wanting whole muscle failure. That is to accommodate for the truth that you can be doing a whole lot of pull ups over the following few weeks.
The second half of the non-test day workouts require that you just return to performing commonplace pull up, besides this time you need to full your most plus 40 p.c (on the primary non-test day) 50 p.c (on the second non-test day) and 60 p.c (on the third and last non-test day in a block). Once more right here, you don’t have to carry out these unbroken. You merely need to get them achieved, stopping 2-3 reps shy of failure and utilizing relaxation/pause.
The blocks proceed to progress and advance with every new testing day. Make sure to re-test your most variety of pull ups initially of every new block since you’ll probably be rising your total energy that means that your quantity goes to extend. Every block is predicated on the variety of max pull ups that you’ll be able to obtain on the take a look at day that begins that block.
We proceed on this style till we attain day 21 of the 22 day pull up workout. Right here, you’re to finish considered one of two assessments. Discuss with the video for the specifics on how you can compete the day 21 take a look at. On day 22 we come again once more. Utilizing the quantity we famous on the very first day of the workout, Day 1, we full a max quantity of pull ups in 5 min. As soon as once more we aren’t going to failure right here however stopping a number of reps shy. As soon as the 5 minutes is up, pay attention to what number of pull ups you carried out and evaluate that to your day 1. Not solely will you see a rise, usually as a lot as double, however you’ll have achieved extra pull ups in much less time!
This 3 week workout will progressively overload your again, introduce you to variations of pull ups that can construct not simply your again and biceps however assist you to develop that wanted v-taper look as properly. In the event you’re trying to get make whole physique positive aspects you’ll want to take a look at the ATHLEAN-X Coaching Methods obtainable at athleanx.com.
Begin buying and selling in workout size for depth and see how a lot greater and stronger you will get with intense, intelligently programmed workouts similar to this. For extra movies on how you can do extra pull ups and construct a much bigger again and biceps, you’ll want to subscribe to our channel right here on youtube through the hyperlink beneath. Don’t neglect to show in your notifications so that you by no means miss a brand new video when it’s printed.
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My dude,something is not right with this training,or this is not for "advanced type of pulluppers",lets resume my day 1:
so on day 1 i did 27 pull ups in a row,after 2 minutes of rest i did 65 pull ups in a period of 5 minutes,total max of 27 in a row +65 in 5 minute period is 92,so you expect me to do 100% more chinups so total of 54 (i understand i take rests), and after 2 minutes of rest 40% more than in testing day so 90,total is 134…
I have just seen this challenge and will be starting it next week. I work out with a pull up bar at home. If I'm doing my usual daily push ups with this will it negatively effect the results ?
I am hopeless, I still can't do even one despite following many training scenarios including this one
day 1: (29 sep)
10 pull up unbrocken
29 pull up in 5 min
total 39 pull ups
day 2: (30 sep)
done✅
day3: (1 oct)
done ✅
I got confused and thought I had to 2 times the total of my max and 5 minutes rest/pause totals
I know label them A and B
Went from 9 horrible swinging pull ups for my to failure test and 38 swinging pull ups for my rest/pause test
I quit and decided to try good form pull-ups and went from 1 solid good form pull up, mostly because (9+38) x2 + .4(9+38) was too many pull ups
So I went from 1 pull up on my to failure test and 8-9 on my rest and pause test. And now I ended up with 5 to failure and now I can do 7 to failure and I’m talking about pull ups straight to the chest in super slow motion I can even do that walking up some steps pull up move if you know what I’m talking about
Round 2 coming up
I did this challenge 7 times from when it came out in 2020 up to 2021. Some months I stopped. Haven't done this in 2022 yet. My highest day 22 was 17 (during my 3rd 22nd day, my last one though which was my 7th – I did 10). Will work my way back up.
Today is day 21 for me. Standby for full results tomorrow, but my improvement is already very evident. This program is very effective.
I started doing 4 pull ups every 30sec. 10 sets. Now I’m at 13 pull ups every 25 seconds. 10 sets. I do pull ups every other day for 38 days
Okay here we go:
Day 1: 7 unbroken pull-ups
9 during the 5 minutes
Total :16 pull-ups
Day 2 : 14 cinups
9 pull-ups
Day 3 : 14 commondo
10 pull-ups
Day 4 : 1:08 s
11 pull-ups
(Took 2 days to get some rest for maximum gains!!!)
Day 5 : 9 unbroken pull-ups
12 during the 5 minutes
Total : 21 pull-ups
(Really not bad after 3 days)
Went from 4 to 8. It's not much but it's honest work. Thanks Jeff
1st day 66 pull ups in 5min
Tracking my progress!!!
Day 1 Sep 9th:
10 pull-ups no pause
20 pull ups in 5 min with pause/break
Day 2 Sep 10th:
20 chin ups with pause/break
9 Pull ups (2 sets of 5 and 1 set of 4)
Day 3 Sep 11th
20 commando pull ups with bre
15 pull-ups
Day 4 September 12th
16 pulls (6, 5, 5).
Day 5 Sep 13th
Test day 2
12 pull ups with no rest
23 pulls in 5 minutes with pause/break
Day 6th Sept 14
Chin up 24
Pull up 17 with pause/break
Day 7 Sept 15
Commando pull up 24
Pull up 24 with rest
Day 8 Sept 17
Pull up- 19 with pause/break
1 set 8, 1 set 6, 1 set 5
Day 9 Sept 18
Pull up- 12 (mad I couldn’t go higher)
23 pull-ups in 5 minutes
In my last normal testing day I did a total of 35 pullups. Now, on the 21st day challenge, I only did 28. Am I screwed?
I started from 7 pull ups to failure and ended with 11 pull ups to failure (+57% increment) in 22 days (actually 2 more 'cause I skipped 2 days bcs of rain 🌧️). Here it is my full progress:
Testing day I 10/08/22
-Max PUs to failure (MPUF): 7
-Max PUs in 5 m (MPU5): 16
– test day Total: (TTT): 7 + 16 = 23
Day2 11/08/22 ✓
CUs 3 + 2 + 3 + 2 + 3 + 1 = 14
PUs 3 + 2 + 3 + 2 = 10
Day3 12/08/22 ✓
CPUs 4 + 4 + 4 + 2 = 14
PUs 3 + 3 + 3 + 2 = 11
Day4 13/08/22 ✓
HSPU 27.51 s
PUs 3 + 3 + 3 + 4 = 13
Testing day II 14/08/22
-Max PUs to failure (MPUF): 8
-Max PUs in 5 m (MPU5): 19
– test day Total: (TTT): = 27
Day2 15/08/22 ✓
CUs 4 + 4 + 4 + 4 = 16
PUs 4 + 3 + 1 = 11
Day3 16/08/22 ✓
CPUs 6 + 4 + 4 + 2 = 16
PUs 4 + 4 + 4 + 3 + 1 = 12
Day4 17/08/22 ✓
HSPU 32.23 s
PUs 5 + 4 + 4 = 13
Testing day III 18/08/22
-Max PUs to failure (MPUF): 10
-Max PUs in 5 m (MPU5): 19
– test day Total: (TTT): 29
Day2 19/08/22 ✓
CUs 6 + 5 + 4 + 4 + 1 = 20
PUs 4 + 3 + 4 + 3 = 14
Day3 20/08/22 ✓
CPUs 6 + 6 + 4 + 4 = 20
PUs 6 + 4 + 3 + 2 = 15
Day4 23/08/22 ✓
HSPU 39 s
PUs 6 + 5 + 5 = 16
Testing day IV 24/08/22
-Max PUs to failure (MPUF): 10
-Max PUs in 5 m (MPU5): 20
– test day Total: (TTT): 30
Day2 25/08/22 ✓
CUs 5 + 5 + 4 + 4 +2 = 20
PUs 4 + 4 + 4 + 3 + 3 = 14
Day3 26/08/22 ✓
CPUs 6 + 6 + 6 + 2 = 20
PUs 5 + 4 + 3 + 3 = 15
Day4 27/08/22 ✓
HSPU 40 s
PUs 6 + 6 + 4 = 16
Testing day V 28/08/22
-Max PUs to failure (MPUF): 11
-Max PUs in 5 m (MPU5): 22
– test day Total: (TTT): 33
Day2 29/08/22 ✓
CUs 6 + 5 + 4 + 4 + 3 = 22
PUs 5 + 4 + 4 + 3 = 16
Day3 30/08/22 ✓
CPUs 8 + 6 + 4 + 4 = 22
PUs 5 + 5 + 4 + 3 = 17
Day4 31/08/22 ✓
HSPU 42 s
PUs 6 + 5 + 4 + 3 = 18
21st day
1st test day total in 5 minutes 21 = 23
22nd day
Max PUs to failure (MPUF): 11
Total increment: +57%
I went from 10 to 17 in three weeks
Gonna do this with the 22 day pushups at the same time to see what happens! hopefully lots of gainz
so where is the recovery period…how do you prevent injury?
Should all 22 days be consecutive
started: 24th August
Test day #1
Max – 4
5 min max – 15
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Total = 19
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I tried this challenge a while back, and could barely do a few pull-ups. Now I can do almost 15 in a row. I’m planning on adding a weighted backpack and doing this again to see how well I can do.
Holy shit i went from 1 to 2 pull ups after 22 days!!!
One question. Is this something I do in addition to my normal workouts. Currently I am doing 3-5 sets of pull ups as part of my routine 5 days a week. So even on Tuesdays and Thursdays for example which our primarily cardio days, I still do pull ups on those days. Is that cool or is it better to have rest days with no pull ups?
I did this for 220 days and I got 1024 pull ups. Works really well!
Started on 09 Aug 2022
Day 1: 18 pullups max
30 pullups in 5'
Day 2: 36 chinups
25 pull ups
I did it and went from 4 ugly pull ups to 8. Might do it again. Thanks Jeff !!
My journey starts today, i will keep you all updated
Day 1: max pull ups : 13
Pull ups in 5 minutes: 38
Day 2 : did 26 chin ups and 18 pull ups
Day 3:did 26 commando pull ups and 20 pull ups and did later some extra more while I was chilling on the bar with friends i wasn't counting so yeah
Day 4: did active hang for 37 seconds and 21 pull ups
Day 5: rest
Day 6: rest
Day 7: 15 pull ups and 42 in 5 minutes
Day 8: 30 chinups and 21 pullups done but my friends came to the park with me so i did more later, wasn't counting
Day 9: 30 commando and 23 pull ups done
Day 10: wasn't counting active hang time and did 24 pull ups
Day 11: 17 max pull ups and 41 pull ups in 5 minutes
Dat 12:rest
Day 13: rest
Day 14:34 chin ups and 24 pull ups done
Start:
6 / 18
First day,
Maxed out at 15
5 minute max was 26 in sets of 5,4,4,4,3,2,2,2
41 total day 1
Day 1 : Max 3 + 10 reps
Day 1: 10 pull-ups to failure, 24 in 5 min
Day 21: 35 pull-ups in 5 min
Day 22: 14 pull-ups in a row
It took me 1 year to improve my max pull-ups from 8 to 10 before. So, 10 to 14 in 22 days is a great result for me. Thank you.
.Day 1
5 pull ups in one set
7 in five minutes
Just finished 22 day! Gotta be honest, I didn’t follow the plan every week and definitely skipped a few days but I doubled my pull ups!!!! Thanks Jeff & crew!!!
I've started at 3 on monday, let's see where this goes… My problem is I try everything at the end of the workout to not compromise the other muscles I'm working on the regular basis. I'd be happy to have 6 reps by the end of the month and 1 pull up more every week (so every two blocks). Wish me luck!
Anyone have a downloaded version of this program
Question to all of you out there. I personally can already do 2 pullups in a set regularly and on a good day up to 3. I know AthleanX has a 22 day vid about going from 0 to 5 pullups in a set that is programmed differently than this. My question is given my current ability level would you all recommend following THIS program or follow the 0 to 5 22 day pullup challenge instead? This challenge has just straight pullups with some hanging to progress your strength and pullup number while the 0 to 5 pullup challenge has rows dead hangs eccentric pullups legs assisted pullups and hollow body rocks to progress to getting between 3 to 5 good solid form pullups in a set. I feel with my current ability level I'm kind of on the fence a bit. Any advice would be appreciated. For this challenge I don't have access to a traditional pullup bar yet so I'd have to wait to buy one I can afford to do all the pullup variations like the chin ups and commando pullups.
I did 23 for my test and then 46 for the 5 min. I am very anxious to see how this works.
Does this work if you can do a lot already ?
This is just what i have been looking for! quick question, should i remove all other pulling movments from my normal split in the week? or is it okay to use this program while focusing on maybe one rowing movemnet for hypertrophy? will i run into recovery problems if i do this?