Pull-up programs on the horizontal bar - 8 effective options

Exercises with their own body weight on the horizontal bar develop the muscles of the body, strengthen the ligaments and tendons of the upper limbs. A novice athlete gets the opportunity to form a strong muscle frame and athletic figure without visiting a fitness center. Today we’ll talk about complicated exercises. The article presents pull-up training programs for trained athletes who want to improve their results.

Pull-up programs on the horizontal bar - 8 effective options

Hand position in pull-ups

Typically, programs pull-ups suggest the use of a classic straight grip - the palms are turned away from you and spread slightly wider than the shoulder joints.

In fact, by changing the position of the hands on the bar, you can increase or decrease the load, as well as shift the emphasis in the exercise from one muscle group to another.

Briefly consider the popular grip options:

  • Direct . The position of the palms: turned away from yourself and spaced a little wider than the shoulders. With this grip, the biceps of the shoulder, forearms, deltas, and latisses are evenly loaded.
  • Reverse .

    The position of the palms: deployed on themselves and spaced the width of the shoulder joints. The emphasis of the load is shifted to the biceps of the hands, and the widest ones are also involved.

  • Uncoated . The position of the palms: one is turned on itself, the second - from itself. The distance between the brushes is small.

    Mostly biceps and front deltas are loaded.

  • Narrow . The position of the palms: turned away from you and brought close to each other. With this implementation of pull-ups, the lower latitudes, biceps, front deltas are worked out.
  • Wide .

    The position of the palms: deployed away from you and spread wide (80-100 cm). When pulling up to the chest, the latitudinal, biceps and slightly pectoral work. When pulling up the head, the trapezoid, the widest, two-headed humeral, are included.

  • Parallel . The position of the palms: deployed to each other (using a special horizontal bar with narrow parallel stops).

    The biceps take on the main load, and the lats and brachialis also work.

The effectiveness of training on the horizontal bar can be improved by using pull-ups with different grips in the same program. Torso muscles will be involved more fully, and this will help to quickly achieve the goals in the formation of a sports physique.

Do not forget about the lower body. In order for the figure to develop harmoniously, add various squats, lunges, deadlifts, plyometric elements to the pull-ups.

Such exercises will help to form the developed muscles of the legs and buttocks.

Programs to increase the number of repetitions

Training plan for 30 weeks

Classes are held every other day, that is, a week is obtained 3-4 workouts. Rest between sets - 2 minutes. After completing 5 sets, we recommend hanging on the horizontal bar for a while. This will help strengthen your wrists and develop a strong grip.

If it turns out, periodically change the position of the palms on the crossbar. So the study of the muscles will be more complete.

Week

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

Set 1

6 7 8 8 9 10 10 11 12 12 13 14 14 15 16

Set 2

5 6 6 7 7 7 8 8 8 9 9 9 10 10 10

Set 3

5 5 5 5 6 6 6 7 7 7 8 8 8 9 9

Set 4

4 4 5 5 5 6 6 6 7 7 7 8 8 8 9

Set 5

4 4 4 5 5 5 6 6 6 7 7 7 8 8 8

Total

24 26 28 30 32 34 36 38 40 42 44 46 48 50 52
15 80

Week

16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Set 1

16 17 18 18 19 20 20 21 22 22 23 24 24 25 26

Set 2

11 11 11 12 12 12 13 13 13 14 14 14 15 15

Set3

9 10 10 10 11 11 11 12 12 12 13 13 13 14 14

Set 4

9 9 10 10 10 11 11 11 12 12 12 13 13 13 14

Set 5

9 9 9 10 10 10 11 11 11 12 12 12 13 13 13

Total

54 56 58 60 62 64 66 68 70 72 74 76 78 82

Scheme of achieving 50 pull-ups on the horizontal bar

Program starts with small loads, but by the end you will be able to achieve the results typical of high-level athletes. To successfully complete a training plan, follow these guidelines:

  • Before you begin, perform a physical fitness test.
  • Based on the results obtained in the test, select a cycle.

  • Run the loop and do the test again.
  • Based on the data received, select one of the cycles again.
  • Repeat the scheme and over time you will reach the last cycle and the cherished 50 pull-ups.

Three important points:

  1. The test is a performance of classical pull-ups for the maximum number of repetitions while maintaining the correct exercise technique.
  2. Between training days take a break for a day.

    Between 3 and 4, as well as between 6 and 7 lessons, rest for at least 2 days. After the cycle is completed, pause for 2-3 days.

  3. Between sets, rest as needed. As a rule, 2-3 minutes are enough. You should feel good when your muscles have recovered for the next set.

So, take a test approach for the maximum number of pull-ups and choose one of the training cycles presented below.

Cycle 1 (from 6 to 8 pull-ups):

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Set 1

2

2

3

3

3

4

Set 2

3

3

4

4

4

5

Set 3

2

2

2

3

3

4

Set 4

2

2

2

3

3

4

Set 5

3

4

4

4

5

6

Cycle 2 (from 9 to 11 pull-ups):

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Set 1

3

4

5

5

6

6

Set 2

5

6

7

8

9

9

Set 3

3

4

5

5

6

6

Set 4

3

4

5

5

6

6

Set 5

5

6

6

8

8

10

Cycle 3 (from 12 to 15 pull-ups):

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Set 1

6

6

7

7

8

9

Set 2

8

9

10

10

11

11

Set 3

6

6

6

7

8

9

Set 4

6

6

6

7

8

9

Set 5

8

9

9

10

10

11

Cycle 4 (from 16 to 20 pull-ups):

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Set 1

8

9

9

10

11

11

Set 2

11

12

13

14

1 5

15

Set 3

8

9

9

10

10

11

Set 4

8

9

9

10

10

11

Set 5

10

11

12

13

13

13

Day 7

Day 8

Day 9

Set 1

12

12

13

Set 2

16

16

17

Set 3

11

12

13

Set 4

11

12

13

Set 5

15

16

16

Cycle 5 (from 21 to 25 pull-ups):

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Set 1

12

13

13

14

14

15

Set 2

16

16

17

19

19

20

Set 3

12

12

13

13

14

14

Set 4

12

12

13

13

14

14

Set 5

15

16

16

18

19

20

Day 7

Day 8

Day 9

Set 1

16

16

17

Set 2

20

21

22

Set 3

16

16

16

Set 4

16

16

16

Set 5

20

20

21

Cycle 6 (from 26 to 30 pull-ups):

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Set 1

16

16

17

17

18

19

Set 2

18

20

21

22

23

25

Set 3

15

16

16

17

18

18

Set 4

15

16

16

17

18

18

Set 5

17

19

20

22

22

24

Day 7

Day 8

Day 9

Set 1

19

19

20

Set 2

26

27

28

Set 3

18

19

20

Set 4

18

19

20

Set 5

25

26

28

Cycle 7 (from 31 up to 35 pull-ups):

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Set 1

20

22

23

24

25

25

Set 2

25

25

26

27

28

29

Set 3

19

21

23

24

24

25

Set 4

19

21

23

24

24

25

Set 5

23

25

25

26

27

28

Day 7

Day 8

Day 9

Set 1

26

26

26

Set 2

29

30

32

Set 3

25

26

26

Set 4

25

26

26

Set 5

29

30

32

Cycle 8 (from 36 to 40 pull-ups):

31

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Set 1

23

24

25

26

26

26

Set 2

27

28

29

30

31

Set 3

22

24

24

25

25

26

Set 4

22

24

24

25

25

26

Set 5

26

28

29

30

31

31

Day 7

Day 8

Day 9

Set 1

27

28

28

Set 2

31

32

34

Set 3

26

26

27

Set 4

26

26

27

Set 5

32

32

34

Cycle 9 (more than 40 pull-ups):

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Set 1

25

25

25

26

26

27

Set 2

28

29

30

31

32

32

Set 3

24

25

25

25

26

26

Set 4

24

25

25

25

26

26

Set 5

26

28

29

31

31

32

Day 7

Day 8

Day 9

Set 1

27

28

29

Set 2

34

34

35

Set 3

26

26

27

Set 4

26

26

27

Set 5

33

34

35

Armstrong pull-up technique

Before proceeding directly to the system pull-ups to strengthen the muscles of the shoulder girdle. To do this, every day in the morning, after waking up, follow 3 sets of classic push-ups from the floor to the maximum. Continue for 3-4 weeks.

The program consists of 5 training days.

Saturday, Sunday - rest.

The effectiveness of the plan will depend on regularity. Skipping classes is not recommended. It is important to monitor the “quality” of pull-ups. Better to do fewer reps, but with the right technique.

Monday

Perform 5 sets of pull-ups on the horizontal bar for the maximum number of repetitions. Grip - classic, straight. The pause between sets is 1.5-2 minutes.

Tuesday

Training on the pyramid system.

Do 1 pull-up, rest 10 seconds, do 2 pull-ups, rest 20 seconds, do 3 pull-ups, rest 30 seconds.

Continue in this mode until you reach the maximum number of repetitions in the set. After that, take a break for 1 minute and take another approach to failure.

Wednes

Experimentally determine for yourself the number of repetitions with which you can make 9 sets. Conduct a workout by changing the width of the grip every 3 sets: wide, medium, narrow.

Rest between sets - 1 minute. It is important that the number of pull-ups in each set is the same.

Thursday

On the previous day, you determined the number of repetitions in the set. Now do the maximum number of approaches (preferably more than 9), changing the width of the grip every 3 sets. Rest - 60 seconds.

Add 1 repetition to the approach every week.

Friday

Evaluate the 4 previous classes and determine for yourself the most difficult. It is him and perform on this day.

Conclusion

Prepared athletes, pulling up 8-10 reps per set, after 4-5 weeks of this program will be able to do at least 20 pull-ups. The main thing is regularity and striving for results.

Program of 25 pull-ups in 6 weeks

First of all, it is necessary to determine the initial level of training. To do this, complete the maximum number of pull-ups in 1 set while maintaining the correct technique.

  • Entry level - 1 time.
  • The average level is 2-3 times.
  • Good level - more than 4 times.

Compare the test result with the pull-up tables on the horizontal bar (below) and determine your load.

Train 3 times a week. Between workouts, rest for at least a day. Between sets, pause for 50-60 seconds (more if necessary).

The program is not suitable for athletes who are tightened more than 8-10 times, as it will be useless for them.

First week

Monday

Initial

Middle

Good

Approach 1

1

1

1

Approach 2

1

1

2

Approach 3

1

1

2

Approach 4

-

1

1

Approach 5

-

1

2

Wednesday

Initial

Average

Good

Approach 1

1

1

1

Approach 2

1

1

2

Approach 3

1

1

2

Approach 4

1

1

1

Approach 5

-

1

3

Friday

Initial

Middle

Good

Approach 1

1

1

2

Approach 2

1

2

2

Approach 3

1

1

2

Approach 4

1

1

1

Approach 5

1

2

3

Second week

Monday

Initial

Wed Niy

Good

Approach 1

1

1

1

Approach 2

1

2

2

Approach 3

1

1

2

Approach 4

1

1

1

Approach 5

1

2

3

Wednesday

Starting

Middle

Good

Approach 1

1

2

3

Approach 2

1

2

3

Approach 3

1

2

2

Approach 4

1

1

2

Approach 5

1

2

3

Friday

Initial

Average

Good

Approach 1

1

2

2

Approach 2

1

2

3

Approach 3

1

2

3

Approach 4

1

2

3

Approach 5

1

2

3

Third week

Monday

Initial

Middle

Good

Approach 1

2

2

2

Approach 2

2

3

3

Approach 3

1

2

3

Approach 4

1

2

3

Approach 5

2

3

3

Environment

Beginning

Middle

Good

Approach 1

2

3

3

Approach 2

2

4

4

Approach 3

2

3

4

Approach 4

2

3

4

Approach 5

3

4

4

Friday

Beginning

Middle

Good

Approach 1

2

3

4

Approach 2

2

4

5

Approach 3

2

3

4

Approach 4

2

3

4

Approach 5

2

4

5

Fourth week

Monday

Initial

Middle

Good

Approach 1

2

3

4

Approach 2

2

4

5

Approach 3

2

3

4

Approach 4

2

3

4

Approach 5

3

4

6

Wednesday

Initial

Average

Good

Approach 1

2

4

5

Approach 2

3

5

6

Approach 3

2

4

5

Approach 4

2

4

5

Approach 5

3

5

7

Friday

Initial

Medium

Good

Approach 1

3

4

6

Approach 2

3

5

6

Approach 3

2

5

5

Approach 4

2

5

5

Approach 5

4

6

7

Fifth week

Monday

Initial

Middle

Good

Approach 1

3

5

6

Approach 2

4

6

7

Approach 3

3

4

5

Approach 4

3

4

5

Approach 5

3

6

7

Environment

Initial

Average

Good

Approach 1

3

5

7

Approach 2

4

7

8

Approach 3

4

4

6

Approach 4

3

4

5

Approach 5

4

7

8

Friday Friday

Initial

Average

Good

Approach 1

4

6

8

Approach 2

4

7

8

Approach 3

4

5

6

Approach 4

3

4

6

Approach 5

4

7

8

Sixth week

Monday

Initial

Average

Good

Approach 1

5

7

9

Approach 2

4

7

8

Approach 3

4

5

6

Approach 4

4

5

6

Approach 5

4

7

9

Wednesday

Beginner

Middle

Good

Approach 1

5

7

9

Approach 2

5

7

9

Approach 3

4

6

6

Approach 4

4

6

7

Approach 5

5

7

9

Friday Friday5

Nacha

Middle

Good

Approach 1

5

7

9

Approach 2

5

7

9

Approach 3

5

7

8

Approach 4

5

7

8

Approach 5

5

7

9

At the end of the program, athletes with a good level should perform a test approach on horizontal bar for maximum repetitions.

If it turned out to do 25 clean pull-ups while preserving the technique - congratulations, the result is achieved! If this does not work out, repeat the program for 6 weeks and test yourself again.

Athletes with primary and secondary levels need to rest for 3-4 days and re-go through the entire training cycle, but with increased loads.

A program of 100 pull-ups is real?

It is difficult to propose a specific program that allows you to achieve 100 pull-ups in one approach. This is a lot!

You can use the 30-week plan (discussed earlier) and achieve 82 pull-ups in 5 approaches.

If you need to overcome the line of 100 pull-ups, intuitively add a few repetitions in each approach and increase the plan for several days.

However, there are unique athletes who have reached 100 repetitions on the horizontal bar in one set. For example, Andrey Isypov ( Andrey’s page in VK ).

The path from 40 to 100 pull-ups took him more than two years. Andrey's program consists of endurance classes and training on the horizontal bar with extra weight.

In this interview, the athlete talks about his technique.

Program of 10 pull-ups

A simple training plan for athletes pulling up 4-6 times, but wanting to increase the number of repetitions to 10 per set.

Classes are held every other day: Monday, Wednesday, Friday. (Saturday, Sunday - days off). Rest between sets - 1-2 minutes.

The program is designed for 2 weeks.

Mon

CP.

Fri

Mon

CP.

Fri

Set 1

2

2

3

3

3

4

Set 2

3

3

4

4

5

5

Set 3

2

2

2

3

3

4

Set 4

2

2

2

3

3

4

Set 5

3

4

4

4

5

6

Total

12

13

15

17

19

23

After completing the program, make a test approach. As a rule, all athletes using this plan perform 10 or more repetitions.

If it doesn’t work, take a week off and repeat the pattern.

Programs for strength, mass, relief

The program of pull-ups on the horizontal bar with weights

This training plan is intended for athletes who are freely pulled 12-15 times. Goals - developing strength and building muscle. Number of lessons - 3 per week. Rest between sets - 2-3 minutes.

The program is designed for 8 weeks.

Weeks 1 (5 kg) 2 (6 kg) 3 (7 kg) 4 (8 kg) 5 (9 kg) 6 (10 kg) 7 (12 kg) 8 (14 kg)
Set 1 7 8 8 9 9 10 10 11
Set 2 6 7 8 8 9 9 10 10
Set 3 5 6 6 7 7 8 9 10
Set 4 6 7 8 8 9 9 10 10
Total 24 28 30 32 34 36 39 41

The brackets indicate the weight loads of the shells attached to the belt.If you cannot use the proposed weights, you can slightly reduce the weight, but the number of repetitions should remain unchanged.

The training program on the horizontal bar and uneven bars

The program is designed for advanced athletes. The number of lessons is 3-4 per week.

Rest between sets - 1-2 minutes. The method of conducting the lesson is circular. Number of laps - 2-3 per workout:

  1. Joint warm-up.
  2. Pull-ups with a direct grip - 10-12 times.
  3. Push-ups from the bars - 10-12 times.

  4. Bulgarian squats - 15 times on each leg.
  5. Pullbacks - 10-12 times.
  6. Reverse push-ups from the bench - 10-12 times.
  7. Air squats - 20 times.
  8. Pull-up pulls - 10-12 times.

  9. Push-ups from the floor - 10-12 times.
  10. Jumping from a deep squat up - 30 times.

During the days of rest, additional cardiac exercises are allowed. This will help burn body fat faster. The main thing is to monitor your well-being, recover well and avoid overtraining.

The program of pull-ups on 1 arm with rubber loops

The training plan is designed for experienced athletes. The program is based on the use of rubber expanders-loops of different stiffness. Pullups are performed alternately with both hands.

The first 4-5 workouts:

  • Joint warm-up.
  • 10 sets of pull-ups with one hand using a green expander loop.

    Quantity - in each approach to failure. Rest between sets - 5 minutes.

Second 4-5 workouts:

  • Joint warm-up.
  • 6 sets of 10 pull-ups to the waist with a rest between sets of 2-3 minutes.
  • 10 approaches of pull-ups with one hand using a green expander loop.

    Quantity - in each approach to failure. Rest between sets - 5 minutes.

Third 4-5 workouts:

  • Joint warm-up.
  • 6 sets of 12 pull-ups to the waist with a rest between sets of 2-3 minutes.
  • 10 approaches of pull-ups with one hand using a green expander loop.

    Quantity - in each approach to failure. Rest between sets - 5 minutes.

Fourth 4-5 workouts:

  • Joint warm-up.
  • 5 sets of 12 pull-ups to the waist with a rest between sets of 2-3 minutes.
  • 10 approaches of pull-ups with one hand using a green expander loop.

    Quantity - in each approach to failure. Rest between sets - 4 minutes.

The fifth series of 4-5 workouts:

  • Joint warm-up.
  • 5 sets of 12 pull-ups to the waist with a rest between sets of 2-3 minutes.
  • 10 approaches of pull-ups with one hand using a purple expander loop.

    Quantity - in each approach to failure. Rest between sets - 4 minutes.

  • 5 sets of classic pull-ups to failure. Rest - 2-3 minutes.

Sixth series of 4-5 workouts:

  • Joint warm-up.

  • 5 sets of 12 pull-ups to the waist with a rest between sets of 2-3 minutes.
  • 10 approaches of pull-ups with one hand using the yellow expander loop. Quantity - in each approach to failure. Rest between sets - 4 minutes.
  • 5 sets of classic pull-ups to failure.

    Rest - 2-3 minutes.

Methods of pull-ups

In addition to the programs presented, there are intensive training methods on the horizontal bar, which can be periodically used to "shock" the muscles and overcome the state of the plateau:

  • Short flight of stairs . The athlete increases the number of pull-ups by one with each subsequent set until he reaches the maximum value. Rest - 30-40 seconds.
  • Reverse ladder .

    The athlete does the set to failure, rests for about 30-40 seconds, then does the approach again to failure. The exercise is performed until the number of failed repetitions drops to a minimum.

  • Pullups every hour during the day . The athlete does one approach every hour. It is recommended to start at 10:00, and the last set should be done at 20:00.

    If you do 6 repetitions every hour, then for the whole day you get a pretty impressive amount - 66 pull-ups.

Do you need separate pull-up programs for girls?

There are usually no separate programs for girls. Athletes can use any plan presented in the article.

Pull-up programs on the horizontal bar - 8 effective options

Of course, before starting the program, the girl needs to master the movement itself on the horizontal bar. To do this, we suggest that you familiarize yourself with the following materials:

  • Negative pull-ups in training.

  • Pull-ups on the horizontal bar from scratch.

If it is difficult for a novice athlete to lift body weight on the crossbar, we recommend pulling ourselves up in a gravitron or using expander loops.

Pullups to get the TRP badge

Pullup table for boys and men (high bar):

Steps (by age)

Bronze badge

Silver badge

Gold badge

1 tbsp. (6-8 years old)

2

3

4

2 tbsp. (9-10 years)

2

3

5

3 tbsp.

(11-12 years old)

3

4

7

4 tbsp. (13-15 years)

4

6

10

5 tbsp. (16-17 years old)

8

10

13

6 tbsp. (18-24 years old)

9

10

13

6 tbsp.(25-29 years old)

9

10

12

7 tbsp.

(30-34 years old)

4

6

9

7 tbsp. (35-39 years old)

4

5

8

8 art. (40-44 years old)

4

6

9

8 tbsp. (45-49 years old)

3

5

8

Art. 9 (50-54 years old)

2

4

7

Art.

9 (55-59 years old)

2

3

6

Pull-up table for girls and women (low bar):

Steps (by age)

Bronze badge

Silver badge

Gold Badge

1 tbsp. (6-8 years old)

4

6

11

2 tbsp. (9-10 years)

7

9

15

3 tbsp. (11-12 years old)

9

11

17

4 tbsp. (13-15 years)

10

12

18

5 tbsp.

(16-17 years old)

11

13

19

6 tbsp. (18-24 years old)

10

12

18

6 tbsp. (25-29 years old)

9

11

17

7 tbsp. (30-34 years old)

8

10

26

7 tbsp. (35-39 years old)

7

9

15

8 tbsp.

(40-44 years old)

6

8

14

8 tbsp. (45-49 years old)

5

7

12

Art. 9 (50-54 years old)

4

6

10

Art. 9 (55-59 years old)

3

5

9

Depending on which icon you are applying for, you can use the training plans presented in this article, or other programs for beginners.

You can familiarize yourself with the preparation recommendations here and here .

Which program is better?

The choice of program depends on many factors.For example, an athlete pulling up 5-7 times should not start strength training on a horizontal bar with weights. To begin with, he needs to increase the number of pull-ups to at least 10-15.

Of great importance are the genetic characteristics of the athlete. In some people, ligaments and tendons are better developed, in others - worse.

Therefore, the training methods and the results will be different. In this material we presented various programs - choose a suitable training plan. We wish you successful training!

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