Pull-Up Ladder

Who it’s for

You can do 5–8 pull-ups and want to double that number in just over a month.

How it works

Five descending sets: if your max is 5, you do 5-4-3-2-1. Each day, add one rep total, starting from the last set and working backward. It runs on a 6-day cycle: 5 training days, 1 rest day. Rest as much as needed between sets; no set should feel forced.

Weekly layout

How load increases

Five 6-day blocks total 30 days. By the end, your top set increases from 5 to 9, and total daily volume grows from 15 to 39 reps. Test your new max after 2–3 rest days: typically, it multiplies by 2.5 to 3.

Deload

Every 6th day is a rest day — that is sufficient.

Tailored to your health

Some exercises will be automatically swapped or removed based on your health profile: