Log inStart free
← All skills

Pull-up Repetition Capacity Progression

v1

An 8-week evidence-based program utilizing weighted strength sets, pyramids, and AMRAPs to increase maximum pull-up repetitions.

Available
calisthenicspull-upsstrengthenduranceperiodization

Get an AI coach that uses this skill

FitnessGrid is an AI coach that plans your week and adapts as you go. Install Pull-up Repetition Capacity Progression and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Assess Baseline and Readiness

    • Retrieve user history using get_user_history to check for recent pull-up performance.
    • If no recent data exists, instruct the user to perform a Max Rep Test (Bodyweight) and a 3-5 Rep Max (Weighted).
    • Use compute_one_rep_max to estimate the user's Weighted Pull-Up 1RM based on their weighted test data.

  2. Initialize Training Maxes

    • Use update_training_max to record the 1RM for "Weighted Pull-Up".
    • Establish the current bodyweight max repetition count as a note using create_note for tracking progress.

  3. Phase 1: Base (Weeks 1-2)

    • Day 1 (Strength): create_workout with 3 sets of 5 reps @ 70% 1RM (Weighted).
    • Day 2 (Volume): create_workout with an ascending/descending pyramid (1-2-3-4-3-2-1). Set rest periods to 60-90 seconds.
    • Day 3 (Capacity): create_workout with 3 sets of bodyweight pull-ups at RPE 8.

  4. Phase 2: Build (Weeks 3-4)

    • Day 1 (Strength): Increase to 4 sets of 4 reps @ 75% 1RM.
    • Day 2 (Volume): Expand pyramid to 1-2-3-4-5-4-3-2-1.
    • Day 3 (Capacity): 2 sub-maximal bodyweight sets followed by 1 technical AMRAP (stop at form breakdown).

  5. Phase 3: Deload (Week 5)

    • Reduce volume and intensity to facilitate supercompensation.
    • Day 1: 2 sets of 5 reps @ 50% 1RM.
    • Day 2: Small pyramid (1-2-3-2-1).
    • Day 3: 1 set at RPE 6.

  6. Phase 4: Peak (Weeks 6-7)

    • Day 1 (Strength): 5 sets of 3 reps @ 80% 1RM. Rest 3-5 minutes.
    • Day 2 (Volume): Large step pyramid (2-4-6-4-2).
    • Day 3 (Capacity): 2 sets of AMRAP with 3 minutes rest between.

  7. Phase 5: Test (Week 8)

    • Early Week: 1 set of 1 rep to test a new Weighted 1RM.
    • Mid Week: Light movement (scapular pulls or inverted rows).
    • End of Week: Primary Max Rep Test (single set, bodyweight).

  8. Strategy Implementation

    • Accessory Work: Add Tertiary movements (Scapular Pulls, Inverted Rows) to workouts using add_exercise to ensure structural balance.
    • Failure Management: In all AMRAP sets, coach the user to stop at "technical failure" to avoid CNS burnout.
    • Plateau Breaking: If progress stalls after Week 4, suggest "Rest-Pause" sets (15s rest after near-failure, then 2-3 more reps) or "Greasing the Groove" (frequent 50% max sets).

  9. Monitoring and Adjustment

    • At the end of each week, use get_week_stats to review volume.
    • Recalculate intensity for the following week if the user reports an RPE significantly lower than prescribed.