30-Day Pull-Up Plan

Get to know the 30-day pull-up challenge for a strong and toned body. Pull-ups are a simple way to get fit in record time.
30-Day Pull-Up Plan

Last update: 17 December, 2018

Maybe you have seen online videos showing athletes performing several pull-ups in a matter of minutes? If so, it’s possible that you have asked yourself if you can do this too? The answer is that yes, it is possible! To achieve this, you need to practice daily and follow an effective 30-day pull-up plan. You’ll be amazed at the results!

Pull-ups: understand the exercise

Before beginning the 30-day pull-up challenge, it’s a good idea to learn a little more about this exercise. Basically, it could be said that you are bending your arms  while suspended in the air. This means that you must hang on a bar and use your whole body weight. There are athletes who add even more weight using special elements.

Once you are hanging from the bar with your arms stretched, you must flex the elbows, pull with your shoulders and your abdomen, and pull your body up to the bar. That is, from the waist up you should be above the bar.

Woman trying to do pull-ups.

The pull-up is a complete exercise and it can seem complicated for beginners. But the good news is that it allows you to strengthen your back, stretch your arms and also work your biceps, wrists, trapezes, dorsal, among others.

Following the 30-day pull-up challenge

If you have been practicing pull-ups at the gym, you may be interested to follow the 30-day challenge. In order to reach the goal, you must complete all of the steps. Thus, you will avoid overloading some muscles, injuring yourself or being in pain.

Avoid doing shoulder shrugs when you raise your body since this movement will recharge the muscles in that area and lead to poor coordination of movement. If you pull your shoulders back, they are only doing a minor job.

Remember that the effort should be made by the arms and lats only. Do not move your hips or legs to swing and gain momentum. If you raise your knees to your chest, you’ll reduce the weight of the rise.

Ready to begin?

Having said all this, it’s now time to explain the 30-day pull-up challenge. Are you ready?

Firstly, you’ll have to divide the days into two types: type A and type B. On the A days, you’ll do three sets of isometric dominated exercises, with a break of two minutes between each set. On B days, you’ll do three sets of isometric pull-ups, using at least 30 percent of your stamina between each repetition, in relation to the previous day. If for example, the mark is 10 seconds on day A, on day B, it will have to be at least seven seconds.

It’s essential that the technique is correctly performed. Even if you feel that you can’t complete the exercises, you should always make an attempt to do additional repetitions. That will give you the courage and desire to continue to meet the set objective. And you’ll surely do it!

Woman doing pull-ups.

It’s also very important that you consider rest days, which are staggered. These serve the worked muscles to ensure they are strengthened and help you to avoid injuries or contractures.

The 30-day pull-up challenge plan

A good way to meet the challenge is to base it on the following schedule:

  • Day 1: 5 repetitions
  • Day 2: rest
  • Day 3: 6 repetitions
  • Day 4: rest
  • Day 5: 8 repetitions
  • Day 6: rest
  • Day 7: 8 repetitions
  • Day 8: 10 repetitions
  • Day 9: rest
  • Day 10: 10 repetitions
  • Day 11: rest
  • Day 12: 12 repetitions
  • Day 13: rest
  • Day 14: 12 repetitions
  • Day 15: 14 repetitions
  • Day 16: rest
  • Day 17: 15 repetitions
  • Day 18: rest
  • Day 19: 17 repetitions
  • Day 20: rest
  • Day 21: 19 repetitions
  • Day 22: 21 repetitions
  • Day 23: rest
  • Day 24: 23 repetitions
  • Day 25: rest
  • Day 26: 25 repetitions
  • Day 27: rest
  • Day 28: 27 repetitions
  • Day 29: rest
  • Day 30: 30 repetitions

Almost without noticing, and by making a gradual effort, you will be able to complete 30 pull-ups in a row, by the end of the 30-day challenge. Once you meet the goal, you can continue another month in the same way or increase the intensity. Until you achieve 50 pull-ups per session!

But let’s begin in parts and step by step. Firstly, try to achieve the 30 pull-ups (which is enough) and then you’ll see what you’re capable of. If you complete this challenge, your back and your biceps will be so much stronger.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.