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!
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.