The Ultimate Pull-Up Progression: From Zero to 20 Reps in 60 Days

Pull-ups are one of the most basic but functional exercises. They have been a symbol and benchmark of strength for centuries as they engage almost every upper body muscle tissue.

I have been training for over 17 years and have achieved a lot. However, the day I finally did my first bodyweight pull-up remains one of the most special milestones in my lifting journey.

I can’t express in words the satisfaction I get every time one of my personal training clients performs their first pull-up.

However, I want to take things one step further. Not only am I going to help you achieve your first bodyweight pull-up, but I’ll also give you an eight-week plan (broken down into three phases) to hit 20 unbroken pull-ups.

Performing 20 full range of motion (ROM) pull-ups is no joke. Even advanced lifters have trouble completing 20 pull-ups. That said, I’ve used this exact training program to replicate this achievement several times.

In this article, I pull back the curtain on the exact plan that will help you take from zero to 20 pull-ups in 60 days. We have a lot to unpack, so sit tight and read on.

Phase 1: Ignition (Weeks 1-2)

Besides helping you build upper body strength, pull-ups can lead to improved posture, functional fitness, and increased metabolism. However, you must ensure proper form to maximize your gains while limiting injury risk.

The first phase is all about learning and mastering the basics. That said, you must give it your all in each workout, as you only get 14 days.

I highly recommend beginners work with a personal trainer, as they can help them learn the right exercise form and spot you during challenging exercises.

With that out of the way, here is the six-days-a-week pull-up program that will get you to 20 unbroken pull-ups in eight weeks:

Week One

The first week comprises assisted and scapular pull-ups and isometric holds.

Assisted Pull-Up

The upper back muscles, including the lats, rhomboids, traps, rear delts, and teres major and minor, are the primary muscle groups engaged during pull-ups. Other muscles engaged involve the biceps, forearms, and hands.

How To Perform Assisted Pull-Up:

1. Select an appropriate weight on the assisted pull-up machine.
2. Step onto the side rails and grab the pull-up bar with a shoulder-wide overhand grip.
3. Bend your knees and place your lower legs on the machine’s pad.
4. Pull yourself up by flexing your elbows and bringing them toward your back pockets.
5. Your chin should be above the bar at the top of your range of motion (ROM).
6. Pause and squeeze your lats in the fully shortened position.
7. Slowly return to the starting position.

Scapular Pull-Up

Research shows that lengthened partials are more effective at promoting hypertrophy than full ROM and shortened partials. (1)

Make scapular pull-ups a constant in your training routine, and you’ll soon build the muscle power necessary to perform a full ROM bodyweight pull-up.

How To Perform Scapular Pull-Up:

1. Stand on an elevated platform like a dumbbell or a flat bench.
2. Grab the pull-up bar with a shoulder-wide pronated grip.
3. Step off the elevated surface so your body is fully extended.
4. From a full-hang position, draw your shoulder blades down and together and think about bringing your upper chest toward the bar without bending your arms.
5. Slowly return to the starting position.
6. Repeat for recommended reps.

Isometric Hold

If we had a little more time than 60 days, I would certainly have asked you to perform dead hangs. However, we are going to take it one step further in this program.

Instead of an isometric hold in the fully lengthened position, you will hold different positions in the pull-up motion. For instance, you will pause at the bottom, middle, top, and everywhere in between.

This will help you overcome the sticking points and build strength throughout the ROM.

How To Perform Isometric Hold:

1. Hold a pull-up bar with a shoulder-wide overhand grip.
2. Your body should be fully extended in the starting position.
3. Bend your elbows and lift your body to the midway point.
4. Hold this position for 10 seconds.

Now that you are familiar with all the exercises, here is the exact training program:

Day	Exercise	Sets	Reps
1	Assisted Pull-ups	3	8-12
2	Scapular Pull-ups	3	10-15
3	Isometric Holds (bottom)	3	5-10 seconds
4	Assisted Pull-ups	3	8-12
5	Scapular Pull-ups	3	10-15
6	Isometric Holds (mid-range)	3	5-10 seconds

Week Two

The second week involves negative and partial pull-ups. We’ll also gradually increase the training volume (sets and reps) to build strength.

Negative Pull-Up

There are multiple ways of doing negative pull-ups. However, as a personal trainer, I find that most people perform the best when they jump to the bar. Instead of starting in the full extended position, you start with your elbows fully flexed.

How To Perform Negative Pull-Up:

1. Stand under the pull-up bar.
2. Bend your knees so you’re in a quarter-squat position.
3. Extend your ankles, knees, and hips explosively and jump as high as possible so your shoulders are at the pull-up bar level.
4. Take five to 10 seconds to lower yourself into the fully extended position.
5. Let go of the bar.
6. Repeat for the recommended repetitions.

Partial Pull-Up

You’ll primarily be performing partial pull-ups in the top half of the ROM, as this will help build explosive power, allowing you to get more out of each set.

How To Perform Partial Pull-Up:

1. Hold the bar with a shoulder-wide overhand grip and perform a pull-up so your elbows are fully flexed.
2. Slowly extend the elbows so your upper and lower arms form a 90-degree angle. This will be the bottom position in this exercise.
3. Bend your elbows.
4. Repeat for the desired reps.

Here is the programming for the second week:

Day	Exercise	Sets	Reps
1	Negative Pull-ups	3	5-8
2	Partial Pull-ups	3	8-12
3	Assisted Pull-ups	3	10-15
4	Negative Pull-ups	4	10-12
5	Partial Pull-ups	4	12-15
6	Scapular Pull-ups	4	12-15

Phase 2: Accelerated Growth (Weeks 3-5) 

You will aim for your first unassisted pull-up in the second phase. However, I won’t expect you to achieve it in the first week. Here is how you will work toward it:

Week Three

Combine assisted and unassisted pull-ups. After each assisted set, you’ll attempt a set of bodyweight pull-ups. Remember, the first bodyweight pull-up is never easy. You must use all your might to pull yourself up to the bar.

Then, you’ll also be using the grease-the-groove (GTG) method to build muscle memory and strength. This technique involves performing one to three reps of pull-ups multiple times throughout the day.

Day	Exercise	Sets	Reps/Time
1	Assisted Pull-ups	2	8-12
	Pull-up Attempts	2	Max
2	Grease the Groove	5+	1-3 reps
3	Negative Pull-ups	3	6-10
	Pull-up Attempts	3	Max
4	Assisted Pull-ups	2	8-12
	Pull-up Attempts	3	Max
5	Grease the Groove	5+	1-3 reps
6	Partial Pull-ups	3	10-15

Week Four & Five

In the final two weeks of this phase, you must focus on explosiveness and increasing the number of repetitions in each phase.

You’ll also employ rest-pause sets to push past muscle plateaus and maximize muscle fatigue.

Finally, we’ll add chin-ups to the mix to build bicep and back strength.

Some people use chin-ups and pull-ups interchangeably. However, they are two distinct exercises. The former involves an underhand grip, whereas the latter uses a pronated grip.

Day	Exercise	Sets	Reps
1	Pull-ups	3	As many as possible (AMRAP)
2	Chin-ups	3	AMRAP
3	Pull-ups	3	AMRAP
4	Pull-ups	3	AMRAP
5	Chin-ups	3	AMRAP
6	Pull-ups	3	AMRAP

Phase 3: Towards Mastery (Weeks 6-8) 

If you followed everything listed in the previous sections, you’d be pulling your own weight for a few reps, at least.

However, it is time to push yourself to the next level, as our ultimate goal is to perform 20 unbroken reps.

Weeks six to eight will involve some advanced training techniques that push you out of your comfort zone and require you to dig deep to get through each workout. However, you must persist in the face of adversity.

Week Six & Seven

Now that you have a solid foundation, we’ll be turning up the heat. Here are the pro techniques that you’ll be implementing in this final phase:

• Weighted Pull-Ups: After you’ve mastered bodyweight pull-ups, it’s time to add external resistance. Use a dip belt or weighted vest, or hold a dumbbell between your feet to make this exercise more challenging.
• Close-Grip and Wide-Grip Variations: Changing your hand position on the pull-up bar significantly alters the dynamics of this exercise, prioritizing different muscle groups.
• Cluster Sets: These involve threading together multiple mini sets of an exercise. For instance, perform a set of pull-ups to failure, rest for a short period, do another working set, and repeat this process for three to five sets.

Week Eight

This is where the rubber meets the road. We’ll be ramping up the intensity so that you can perform the 20 pull-ups on the final day of this program.

You’ll perform a set of pull-ups to failure after each pull-up variation to build muscle memory and strength. Remember, you must aim for 20 unbroken reps as you get closer to the final day.

Day	Exercise	Sets	Reps
1	Weighted Pull-ups	3	3-6
	Pull-Ups	1	AMRAP
2	Close-Grip Pull-ups	3	AMRAP
	Pull-Ups	1	AMRAP
3	Wide-Grip Pull-ups	3	AMRAP
	Pull-Ups	1	AMRAP
4	Pull-ups (Cluster Sets)	3	See notes
	Pull-Ups	1	AMRAP
5	Chin-ups (Weighted optional)	3	AMRAP or 3-6
	Pull-Ups	1	AMRAP
6	Pull-Ups	1	20

Monitoring Progress and Breaking Barriers

Make no mistake, performing 20 unbroken pull-ups won’t be a walk in the park. It’ll require grit, patience, and persistence. Here are the things you must consider while pursuing this challenge:

Mental Strategies

Performing 20 reps, especially for beginners, can feel intimidating. Your mind will play games with you during this intense challenge, but you must constantly remind yourself that you have everything it takes to come out on top. Use visualization techniques to stay focused and push through the burn.

Recovery 

Training six days a week for eight weeks can take a toll on the body. Adding advanced training techniques to the mix can lead to delayed onset muscle soreness (DOMS), which can delay your progress. You must ensure optimal recovery to give your muscles enough time to repair and rebuild.

Sleep at least eight hours each night and eat a balanced diet so your muscles have all the building blocks they need. Plus, use active recovery techniques like swimming and sports massage to boost blood flow and reduce muscle soreness.

Training Logs (Analyzing data for adjustments)

I highly recommend maintaining training logs. Contrary to what most people think, you don’t need to carry a notebook and pen to the gym. You can note down your training programming in your phone’s notes app.

Workout logs are an excellent tool for monitoring progress, keeping you accountable, and giving you insights you need to fine-tune your workouts. This will help you fix your workouts before your progress derails.

Overcoming Plateaus

Even though I’ve implemented progressive overload into this eight-week program, your progress might vary depending on your current fitness level. If you feel you’ve run into a wall, use advanced training techniques like drop sets, negatives after failure, and forced reps to reignite your gains.

Conclusion

Performing a bodyweight pull-up is one of the most empowering feelings. However, your self-confidence goes through the roof when you can perform 20 full ROM pull-ups.

This eight-week program detailed in this article will take you from zero to 60 pull-ups in 60 days, helping you build strength and confidence faster than ever. Stick to the prescribed progression plan, and you’ll be crushing the 20 pull-ups in about eight weeks.

If you have any questions about the progression plan explained in this article or need help implementing it into your routine, post your questions in the comments below, and I’ll be happy to help!

References:

1. Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sports science, 22(8), 1250–1260. https://doi.org/10.1080/17461391.2021.1927199

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