Pull-up Ten
You have one pull-up. Eight weeks, three days a week, to ten in a row — volume, strength and the rows that hold the top.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A bar to hang from and a backpack you can put weight in. A pulldown stack is the alternative for the bar days.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Volume
- Pull-up or Lat Pulldown 8 × 2–5, to the week’s total
- Scapular Pull-up 3 × 8
- Push-up 3 × 12
Small sets, long rests, the week’s total in as many sets as it takes. Stop every set with a rep left. Chin-up grip is fine on any set.
Day 2 Strength
- Weighted Pull-up or Pull-up 4 × 3
- Chin-up 3 × 5 sec negative
- Hanging Leg Raise 3 × 10
Weight in a backpack. Three clean reps; if the third is a fight, the pack is too heavy. Negatives: jump to the top, five seconds down.
Day 3 Rows
- Inverted Row 4 × 10
- Dead Hang 3 × 30 sec
- Face Pull or Band Pull-Apart 3 × 15
Rows with the body straight, chest to the bar. The hang is a grip session — shoulders down, breathe.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
What it trains
Lats · Shoulders · Abdominals · Chest · Middle back · Traps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A bar to hang from and a backpack you can put weight in. A pulldown stack is the alternative for the bar days. Train 3 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Pull-up Ten” lands in your calendar. No new sessions arrive after it. Get all 8 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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