The Ultimate Training Plan to Double Your Max Pullups

Few exercises command the respect of a solid set of pullups. You either have the strength to conquer them, or you don’t. It requires dedication, consistent training and, most importantly, a solid plan that builds strength and teaches you how to do more pullups. And the rewards are well worth the effort.

"All men should aim to do at least five pullups," says Joel Martin of George Mason University in Fairfax, Virginia. But achieving that goal is no easy feat. 

We've crafted three highly effective workouts that will teach you to do more pullups in six weeks or less. You'll work on building the necessary strength and technique to make your pullups more efficient, which will make it easier for you to ramp up your numbers on the bar.

Related: How to Master Proper Pullup Form—Plus 15 Pullup Variations

The Workout Plan to Do More Pullups

To start, test your max pullups to determine your current level. Then, complete each of the 3 workouts below once a week for 4 to 6 weeks and retest.

Workout 1

1. Weighted Pullup

For this exercise, use a small (4 to 8 kg/9 to 18 lb) weight attached to a belt.

How to Do It

1. Hang from a pullup bar with your arms fully extended in an overhand grip, slightly wider than shoulder-width apart, wearing the weight belt, to start. Your legs can be straight or crossed.
2. Engage your core and pull yourself up until your chin clears the bar.
3. Lower yourself back down with control until your arms are fully extended. That's 1 rep.
4. Do 5 sets of 5 reps.

2. Chin-Over-Bar Hold

How to Do It

1. Start by hanging from a pullup bar with an overhand grip, slightly wider than shoulder-width apart.
2. Pull yourself up until your chin is above the bar.
3. Hold this position for 20-30 seconds, keeping your core and back muscles tight.
4. Lower yourself back down with control.
5. Rest for 1 minute. Repeat twice.

3. Hanging L-sit Hold

How to Do It

1. Hang from a pullup bar with an overhand grip, slightly wider than shoulder-width apart, to start.
2. Brace your core and raise your legs until they are parallel to the ground, forming an L-shape with your body.
3. Hold this position for 20-30 seconds, keeping your legs straight and your core tight.
4. Lower your legs back down with control.
5. Rest for 1 minute. Repeat twice.

Related: The 30 Best Bodyweight Exercises for Men

Workout 2

1. Supinated Grip Chest-to-Bars Pullup

How to Do It

1. Hang from a pullup bar with an underhand grip (palms facing you), slightly wider than shoulder-width apart, arms fully extended, to start.
2. Brace your core and pull yourself up until your chest touches the bar.
3. Lower yourself back down with control until your arms are fully extended. That's 1 rep.
4. Do 3 sets, stopping 1 or 2 reps before failure. Rest 2 minutes between sets.

2. Toes-to-Bar

How to Do It

1. Hang from a pullup bar with an overhand grip, slightly wider than shoulder-width apart.
2. Keeping your legs straight or slightly bent (soft knees), brace your core and raise your toes to touch the bar.
3. Lower your legs back down with control. That's 1 rep.
4. Do 3 sets of 6 to 10 reps. Rest 1 minute between sets.

Scaling Option

If you can't reach your toes to the bar, perform knees-to-elbows by bringing your knees up to touch your elbows.

3. Suitcase Carry

How to Do It

1. Stand tall, holding a dumbbell, kettlebell, or loaded barbell (1/3 to 1/2 of your body weight) in your right hand, with the weight hanging by your side, to start. 
2. Maintain an upright posture and engage your core to prevent leaning to the side.
3. Walk forward for 30 seconds, maintaining a steady pace.
4. Rest for 2 minutes.
5. Switch the weight to your left hand and repeat.

Related: 15 Best Dumbbell Back Exercises for a Bigger, Stronger Back

Workout 3

1. Pullup

How to Do It

Calculate half of your maximum number of pullups. Do 5 sets of that number. (For example, if your max is 6 pullups, do 5 sets of 3 reps).

1. Hang from a pullup bar with arms fully extended in an overhand grip, slightly wider than shoulder-width apart, to start.
2. Brace your core and pull yourself up until your chin clears the bar.
3. Lower yourself back down with control until your arms are fully extended. That's 1 rep.
4. Rest 2 minutes between sets.

2. Single-arm Dumbbell Row

How to Do It

1. Place your right hand and right knee on a bench, keeping your back straight, to start.
2. Hold a dumbbell in your left hand with your arm hanging straight down.
3. Keeping your core engaged, pull the dumbbell up towards your chest, keeping your elbow close to your body.
4. Lower the dumbbell back down with control. That's 1 rep.
5. Do 3 sets of 6 to 8 reps on each side. Rest 1 minute between arms.

3. Hollow Body Hold

How to Do It

1. Lie on your back with your arms extended overhead and legs straight, to start.
2. Brace your core and lift your arms and legs slightly off the ground to create a "banana" shape with your body.
3. Hold this position for 30 to 45 seconds, keeping your body tense.
4. Lower your arms and legs back down. 
5. Repeat twice.

4. Pullup Bar Hang 

How to Do It

1. Hang from a pullup bar with an overhand grip, slightly wider than shoulder-width apart, to start.
2. Keep your arms fully extended and your body relaxed.
3. Hang for 45 to 60 seconds.
4. Rest for 1 minute.
5. Repeat twice.

Scaling Option

If desired, substitute with 15-20 second single-arm hangs on each arm.

Related: Are You Fit Enough to Finish the 28-Day Calisthenics Challenge?

How Many Pullups Should I Be Able to Do?

Ideally, everyone should be able to complete at least one pullup, with men reaching an average of 5 to 8 pullups in a row. Trained men can shoot for 10 to 15 pullups, and advanced lifters can aim for 20 to 30 pullups or more. 

However, how many pullups you should be able to do depends on your current fitness level and body composition, including your body weight. The heavier you are, the more challenging it is to complete a pullup, even if you are already pretty strong.