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Workouts for Women

Fitness Quest: Double Your Pull-Ups in 30 Days

Mastering the pull-up is a lofty fitness goal, but we've got just the plan to get you there.

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There’s no getting around the fact that pull-ups are a difficult exercise to master. Even longtime lifters often struggle with this simple yet demanding move, so there’s no shame in needing some help from a resistance band or lifting buddy to get your reps in.

Enter our pull-up fitness quest, which can help you double your pull-ups in 30 days. Even if you’re starting at zero, you’ll at least be able to eke a few out by month’s end if you stick to it— promise!

For starters, you need to make sure you’re doing them properly and working the right muscles to boost your pull-up game in the long run. We’ll leave that to your quest guide Angela Gargano, Oxygen cover model and repeat American Ninja Warrior competitor. If you know anything about ANW, you’ll know that Gargano basically has her doctorate in pull-ups at this point.

Get her tips in the video below, and check out the plan that follows to pump up your pull-ups in 30 days!

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The following plan will help you double your pull-ups in just 30 days.

Day 1
Max Pull-ups
Day 2
30-second Hang
10 Shoulder Shrugs

Repeat x 2
Day 3
30-second Hang
10 Shoulder Shrugs

Repeat x 2
Day 4
Rest
Day 5
5 Pull-ups*

Repeat x 3
1-min break between
Day 6
30-second Hang
10 Shoulder Shrugs
5 Eccentrics

Repeat x 2
Day 7
30-second Hang
10 Shoulder Shrugs
5 Eccentrics

Repeat x 2
Day 8
30-second Hang
10 Shoulder Shrugs
5 Eccentrics

Repeat x 2
Day 9
Rest
Day 10
8 Pull-ups*
Repeat x 3
1-min break between
Day 11
45-second Hang
10 Shoulder Shrugs
5 Eccentrics

Repeat x 2
Day 12
45-second Hang
10 Shoulder Shrugs
5 Eccentrics

Repeat x 2
Day 13
45-second Hang
10 Shoulder Shrugs
5 Eccentrics

Repeat x 2
Day 14
Rest
Day 15
Max Pull-ups*
Day 16
45-second Hang
10 Shrug Pull-ups
5 Eccentrics

Repeat x 2
Day 17
45-second Hang
10 Shrug Pull-ups
5 Eccentrics

Repeat x 2
Day 18
45-second Hang
10 Shrug Pull-ups
5 Eccentrics

Repeat x 2
Day 19
Rest
Day 20
10 Pull-ups*

Repeat x 3
1-min break between
Day 21
45-second Hang
10 Shrug Pull-ups
2 Eccentrics
2 Jump Up Pull-ups

Repeat x 2
Day 22
45-second Hang
10 Shrug Pull-ups
2 Eccentrics
2 Jump Up Pull-ups

Repeat x 2
Day 23
45-second Hang
10 Shrug Pull-ups
2 Eccentrics
2 Jump Up Pull-ups

Repeat x 2
Day 24
Rest
Day 25
15 Pull-ups*

Repeat x 3
1-minute break between
Day 26
1-minute Hang
10 Shrug Pull-ups
2 Eccentrics
2 Jump Up Pull-ups

Repeat x 2
Day 27
1-minute Hang
10 Shrug Pull-ups
2 Eccentrics
2 Jump Up Pull-ups

Repeat x 2
Day 28
Rest
Day 29
Rest
Day 30
Max Pull-ups*

*Assisted or unassisted

Badassery Badge

Think you’re a badass? Want to take it to the next level?

Rather than doing standard pull-ups every workout, change it up! Try swapping your standard overhand grip for variations like underhand or switch-grip pull-ups. You can even add towels to hang on to for increased grip strength.

Stay tuned for midpoint and final check-ins with Gargano, and check out more Fitness Quests here!