The plan for doubling your max pull ups!

Imagine doing this 10 times in a row. You'd go from 2 pull ups to 1024 pull ups.

I'm here to report that this program absolutely does work. Started on November 10th with a max pull up of 10. Today (1/3) I did 16... the most I've ever done in my life. By the way, I'm 64... so if I can do it, anyone can. Next stop 20! Thank you, Kyle. Love your tips, programs and inspiration! For anyone interested in the week-by-week progression: Max Pull Up Sets: Nov 10: 10/8/6 Nov 17: 10/8/7 Nov 24: 12/10/8 Dec 1: 13/10/9 Dec 9: 14/11/9 Dec 17: 15/12/10 Dec 24: 15/12/10 Jan 3: 16/12/11 Sub Max Volume Sets: Nov 12: 5-5-5-5-4-3-3-2-2-2 Nov 19: 5-5-5-5-5-5-4-3-3-3 Nov 26: 5-5-5-5-5-5-5-5-4-3 Dec 4: 5-5-5-5-5-5-5-5-4-3 Dec 11: 5-5-5-5-5-5-5-5-5-5 Dec 19: 6-6-6-6-6-6-5-5-5-4 Dec 27: 6-6-6-6-6-6-6-6-6-6 Ladder Volume Sets: Nov 15: 1-2-3-4-5 1-2-3-4 1-2-3 1-2 1-2 Nov 22: 1-2-3-4-5-6 1-2-3-4 1-2-3 1-2-3 1-2 Nov 29: 1-2-3-4-5-6 1-2-3-4 1-2-3 1-2-3 1-2-3 Dec 7: 1-2-3-4-5-6 1-2-3-4-5 1-2-3-4 1-2-3 1-2-3 Dec 14: 1-2-3-4-5-6-7 1-2-3-4-(4) - parenthesis means failure on that rep 1-2-3-4 1-2-3-4 1-2-3-4 Dec 22: 1-2-3-4-5-6-7 1-2-3-4-5 1-2-3-4-5 1-2-3-4 1-2-3-4 Dec 31: 1-2-3-4-5-6-7 1-2-3-4-5-6 1-2-3-4-5 1-2-3-4-5 1-2-3-4-(5)

Anecdotal note: this works for pushups too. Started at 8 max and ended at 16 😁

100% recommend this routine, in about 6-7 weeks my max. pullups went from 8 to 18! Thanks you very much mr Boges

For anyonr thats looking for feedback, this is a great program and it works. In 6 weeks (not even 8) I started from 7 pull ups and got 14 clean reps. Ive gained 1.5 cm on my biceps, (even though I didn't gain any bodyweight)

Recently found your channel and im impressed by your clearness in conveying knowledge and having the visuals. Thank you for educating us! Definately going to try to increase my pull ups. Greetings from the netherlands

I followed this routine for 12 weeks and would like to share my results. Maybe it'd inspire some people. Not all my reps were picture perfect but I barely kipped and always followed full ROM with active hang. The week I regressed I was in my hometown for holidays not enough rest and sleep might have affected the reps I assume. So here it goes. Max Pull-Ups Apr 4: 9-7-7 Apr 10: 10-8-7 Apr 16: 11-9-7 Apr 22: 12-9-7 Apr 28: 12-10-8 May 4: 11-9-9 May 10: 13-11-9 May 16: 14-12-9 May 22: 15-12-10 May 28: 15-12-10 June 3: 15-13-11 June 9: 16-13-11 Half of Max Apr 6: 4-4-4-3-3-2-2-2-2-2 Apr 12: 4-4-4-4-4-4-3-2-2-2 Apr 18: 4-4-4-4-4-4-4-4-4-4 Apr 24: 5-5-5-5-4-3-3-3-3-3 Apr 30: 5-5-5-5-5-5-4-4-4-4 May 6: 5-5-5-5-5-4-3-3-3-3 May 12: 5-5-5-5-5-5-5-5-5-5 May 18: 6-6-6-6-6-5-4-4-4-4 May 24: 6-6-6-6-6-6-5-4-4-4 May 30: 6-6-6-6-6-6-6-5-4-4 Jun 5: 6-6-6-6-6-6-6-6-5-4 Jun 11: 6-6-6-6-6-6-6-6-6-6 Ladder: Apr 8 1-2-3-4-5 1-2-(2) 1-2 1-2 1-2 Apr 14 1-2-3-4-5 1-2-3-(3) 1-2-3 1-2-3 1-2-3 Apr 20 1-2-3-4-5 1-2-3-4 1-2-3-4 1-2-3 1-2-3 Apr 26 1-2-3-4-5 1-2-3-4 1-2-3-4 1-2-3-4 1-2-(2) May 2 1-2-3-4-5-6 1-2-3-(3) 1-2-(2) 1-2-(2) 1-2-(2) May 8 1-2-3-4-5 1-2-3-4 1-2-3-4 1-2-3-4 1-2-3-4 May 14 1-2-3-4-5-6 1-2-3-4-5 1-2-3-4-5 1-2-3-4 1-2-3-4 May 20 1-2-3-4-5-6 1-2-3-4-5 1-2-3-4-5 1-2-3-(3) 1-2-3-(3) May 26 1-2-3-4-5-6-7 1-2-3-4-5 1-2-3-4 1-2-3-4 1-2-3-4-5 Jun 1 1-2-3-4-5-6-7 1-2-3-4-5 1-2-3-4-5 1-2-3-4-5 1-2-3-4-5 Jun 7 1-2-3-4-5-6-7 1-2-3-4-5-6 1-2-3-4-(4) 1-2-3-4 1-2-3-4-5 Jun 13 1-2-3-4-5-6-7 1-2-3-4-5-6 1-2-3-4-5-6 1-2-3-4-5 1-2-3-4-5

I came back to this video after 2 months from first watching it. I went from 4 pull-ups max to 9 pull-ups the other day. Thank you

Really appreciate the lack of complexity (easier to implement) and the straightforward video. Thanks for this!

Your videos are short precise and clear without the long iterative speeches. Straight to the point supported with an example. Awesome !

Thanks mate, I use to be able to do 1, Now i can do 2. Safe to say this video worked a treat. Subbed

I am here to report that I took the training mentioned here seriously for six months with great consistency. I went from 12 pull-ups to 30! I selected three exercises and applied your method to push-ups, pull-ups, and sit-ups, and I was able to increase my sit-up count from 15 to 35 and push-up count from 35 to 80. I have been training calisthenics for 15 years and have tried various methods. Most of them eventually become boring or too exhausting to maintain throughout the week. Your method, however, is respectful to the body while still being intense. Out of all the many methods I’ve tried (over 15), I consider yours to be the best so far. I highly recommend it to any calisthenics practitioner and even made some adaptations that worked well with the method’s style. Thank you, my friend, for sharing your knowledge.

Just wanted to say thank you! I’ve only started the third week of using this plan and I’ve already increased my max pull ups from 3 to 7! Thanks!!

Heyyy! Started doing this with my little brother. I've been stuck on 5 pull ups for a while I could barely manage to do 6 and my brother could do 5. But then we started this and woaaaah this week the updates are soooo crazyyy! It's our week 4 and my brother surpassed me. He did max 11 pull ups!!! And I did 10. This totally workssss! We both are really grateful to you! Thank you! 😁😁

Ok, I'm impressed, and I really thank you to share the program with us. In the first week I could do three sets of 9-8-7pull ups max; at the end of the 8th week I can do three sets of 14-11-9. Moreover I did the same program with wall handstand push-ups: in the first week I could do only 1 set of 5 and two sets of 4, now after eight weeks I can do two sets of 10 and one of 8. Thanks a lot!

thanks man this program works so well, went from 7 to 13 in 7 weeks. for those planning to try this, just trust the process and the weeks will fly by :) day 1 - max effort sets Week 1 (2 Jan): 7/6/4 Week 2 (9 Jan): 8/7/5 Week 3 (17 Jan): 6/6/4 Week 4 (31 Jan): 8/7/6 Week 6 (24 Feb): 9/8/9 Week 7 (8 March): 10/9/8 Week 8 (15 March): 10/10/9 (kipping on the last rep was crazy) Week 9 (22 March, deload): 12 day 2 - submax volume Week 1 (11 Jan): 3/3/3/3/3/3/3/3/3/3 Week 2 (23 Jan): 4/4/4/4/4/2/2/2/1/0 Week 3 (5 Feb): 4/4/4/4/4/4/2/2/2/2 Week 4 (11 Feb): 4/4/4/4/4/4/3/2/2/2 Week 5 (26 Feb): 4/4/4/4/4/4/4/4/4/4 LETSGOOOOOOO 🏆🏆🏆🏆🏆🏆 Week 6 (3 March): 5/5/5/5/5/5/4/4/3 (accidentally rested 1min20sec)/2 Week 7 (11 March): 5/5/5/5/5/4/3/3/4/3 Week 8 (19 March, deload): 5/5/5/5/5 day 3 - ladder Week 1 (14 Jan): 1-2-3-4-4 1-2-3-4-4 1-2-2-4-4 1-2-3-4-4 1-2-2 (grip failure)-2 (grip failure)-2(grip failure) Week 2 (29 Jan): 1-2-3-4-4 1-2-1 1-2-3-2 1-2-3-2 1-2-2-3 Week 3 (7 Feb): 1-2-3-4-4 (lat failure) 1-2-2 1-2-3-2 1-2-2 1-2-1 (lat failure) Week 4 (13 Feb): 1-2-3-4-4 1-2-2 1-2-2 Week 5 (28 Feb): GOOD SESH 1-2-3-4-5-3 new single ladder pr :) 1-2-3-3 1-2-3-4-4 1-2-3-4-4 (bicep failure, though rested 1min) 1-2-3 (rested 1min accidentally)-4 (bicep failure)-4 (lat failure) Week 6 (5 March): 1-2-3-4-5-2 1-2-3-2 1-2-3-2 1-2-3-2 1-2-3-2 Week 7 (13 March): 1-2-3-4-5-3 1-2-3-3 1-2-3-2 1-2-3-2 1-2-3-2 Week 8 (21 March, deload): 1-2-3-4 1-2-3-4 1-2-3-4 thank you mr k boges!!!

this channel is amazing, i cant belive i only found it recently. pure gold

I've slowly progressed from 2 to 9 pull-ups over 3ish months. I can't wait to see how your program does for me, I'll let you know the results!

Monday: max effort: 3 max effort sets perfect form to failure. 5min rest Wednesday: sub maximal effort. 10 sets of 50% reps of best Max effort set. Have to do all 10 sets at target before moving up a rep. 1 minute rest between sets. Friday: ladders. Start with 1 and work up max short of failure. 30 seconds rest between sets. It seems to me that this would work for someone who is too heavy to do pull-ups just using a rubber band. Also, seemingly would work for push-ups or goblet squats with great effect.

What a Legend you made this video 4 years ago and still replying to your audience❤