Pull-Up Progression Plan Calculator

Start with negative (eccentric) pull-ups: jump to the top and lower yourself slowly over 5 seconds. Do 3-5 sets of 3-5 negatives, 3x/week. Also use band-assisted pull-ups and dead hangs. Most people can achieve their first pull-up within 2-6 weeks.

GTG is a method where you do multiple submaximal sets throughout the day (50-70% of your max) with long rest between sets. For example, if your max is 6, do sets of 3-4 spread across the day, 5-6 times. This builds neural efficiency without fatiguing muscles.

For general fitness: men should aim for 8-15, women for 3-8. Athletes may target 15-25. One pull-up per 30 lbs of bodyweight is a reasonable strength standard. Quality (full range of motion, no kipping) matters more than quantity.