Double Your Max Pullups in 22 Days! (GUARANTEED GAINS)

Want to double your max pullups in just 22 days? Well, if you watch this video and perform the workouts as written, you’ll be doing more pull ups. A lot more pullups. The 22 day pull up workout builds off of the tremendous success of our 22 day push up workout. The key to the timeline is that this pull up workout progresses you through various pull-ups while demanding that you improve on your rep counts along the way. It consists of three weeks of testing and non-testing days that will quickly build up your back and arms while increasing the number of pullups you can do not only in a single set, but in a total workout.

The way these workouts are structured is by first establishing your max pull ups to failure in a single set. From here, you rest two minutes and attempt to complete more pull ups in an allotted amount of time.

Day 1 starts with a test day. Complete a single set of max pull ups to failure in good form. Rest 2 minutes and then complete as many pull ups as you can in 5 min resting as needed. Take the number from your first set and the number of pull ups you did in the 5 minute block, add them up and set them aside. You’ll need that for later!

On Day 2, we start a series of non-testing days. In these workouts, the goal is to perform a specific pull up variation for the same number of reps that you did on your max pull up from the most recent testing day. You are allowed to rest/pause when you fatigue and you are advised to stop a few reps short of total muscle failure. This is to accommodate for the fact that you will be doing a lot of pull ups over the next few weeks.

The second half of the non-test day workouts require that you go back to performing standard pull up, except this time you have to complete your maximum plus 40 percent (on the first non-test day) 50 percent (on the second non-test day) and 60 percent (on the third and final non-test day in a block). Again here, you do not have to perform these unbroken. You simply have to get them done, stopping 2-3 reps shy of failure and using rest/pause.

The blocks continue to progress and advance with each new testing day. Be sure to re-test your maximum number of pull ups at the start of each new block since you will likely be increasing your overall strength meaning that your number is going to increase. Each block is based on the number of max pull ups that you are able to achieve on the test day that begins that block.

We continue in this fashion until we reach day 21 of the 22 day pull up workout. Here, you are to complete one of two tests. Refer to the video for the specifics on how to compete the day 21 test. On day 22 we come back again. Using the number we noted on the very first day of the workout, Day 1, we complete a max amount of pull ups in 5 min. Once again we are not going to failure here but stopping a few reps shy. Once the 5 minutes is up, take note of how many pull ups you performed and compare that to your day 1. Not only will you see an increase, often as much as double, but you will have done more pull ups in less time!

This 3 week workout will progressively overload your back, introduce you to variations of pull ups that will build not just your back and biceps but help you develop that sought after v-taper look as well. If you’re looking to get make total body gains be sure to look at the ATHLEAN-X Training Systems available at

Start trading in workout length for intensity and see how much bigger and stronger you can get with intense, intelligently programmed workouts just like this. For more videos on how to do more pull ups and build a bigger back and biceps, be sure to subscribe to our channel here on youtube via the link below. Don’t forget to turn on your notifications so you never miss a new video when it’s published.

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57 thoughts on “Double Your Max Pullups in 22 Days! (GUARANTEED GAINS)

    • Phil Roach says:

      @antricio s He’s addressed this a lot in the past but I’m surprised he didn’t in this video. If your hands aren’t properly curled around the bar where the pads of your palm are the fulcrum point, your fingers will wind up bearing the strain of the exercise. If this happens, it can cause tennis elbow

  1. CoolUnknown says:

    As a beginner, I have one more question: What about rest days? I’m sure you left them out on purpose, but what’s the reasoning behind it? I’m used to hearing that if you don’t implement rest days, your performance will decrease.

    • Barquero Juan Carlos says:

      If I could do 1/4 a pull up on day one, then at the end of 22 days, I should be able to do (1/4 x 2 or 1/4 x 4/2 =) 1/2 a pull up … cool … look out Sly here I come !!

    • Muhammad Hanzalah Aman says:

      Bro you can take two chairs and put a mop between them making a pull up bar below your height. Then you can sit down, and do sitting pull ups where your legs can assist you. Do that for about a week of the programme and you’ll then be able to do at least 1 to 2 pullups, and then you can work from that.

    • Lawretic says:

      0 is like just holding the bar without any pressure!
      But if u atleast try to do a pull up (add pressure) but cant do 1 rep thats not 0 but around 0.1 to 0.9! So if u can do half rep (0.5) u can do 1 rep by the end of 22 days lol xD

  2. The Black Reaper says:

    Hey Jeff, I think it would be absolutely amazing if you documented Jesse using this same pull up plan. People would be way more motivated if they see it actually working for somebody else

  3. iDivici says:

    Hey Jeff, if were following this 22 days routine, can we also do the abs and chest 22 day routines at the same time or would you recommend against that?

    • Dalton Wise says:

      if you are going to do a lot of pull-ups then its good to also exercise your triceps. obviously listen to your body. that being said i used to do 100 pull-ups and 100 pushups as a part of my workout(10 sets of 10 each back to back then rest 1 minute in between). if i was able to do that then I’m sure most people can do that. just listen to your body and don’t push yourself to the point of hurting yourself.

  4. Nom Carver says:

    Jeff how do you (or anyone else) recommend I incorporate this into my training schedule? I pretty much do a modified push pull legs. Should I add this on top and remove pull up like exercises?

    • Hriday Adlakha says:

      For my 22 day push up challenge, I have incorporated it within my training but removed the push day. Doing shoulders and triceps on other days.
      Aiming to do my skull crushers once a week and some work on the middle deltoid twice a week.
      The same way, you can do some rowing and bicep movements on other days without too much volume in one day and of course, face pulls everyday. Hope this helps.

    • world peace97 says:

      Im not jeff, clearly. but add pull ups to your push day as well, a thicker back = better push day/ better stabilization to your pressing movements. Once my back got huge, my bench/ presses got stronger. Hope you find the same results!

    • PtJoey says:

      What’s up guys Jeff Cavaliere,, please help me I am currently being held hostage in my neighbor’s basement. Ok guys I’ll catch you in the next video.

  5. Ihico Shiragami says:

    Then a question comes up:
    “Can i do anything about my recovery rate? Cause i can do 10 till failure without breaks and then during those 5 minutes i can only do 3.”

    • Damin Ledford says:

      You can try to improve your lactic/alactic capacity with intervals. I had trouble with the Marine PFT until i started to do the HIIT. A-X’s “Perfect Bodyweight” will help develop your breathing, heart & core.

  6. Kristiyan Mitsov says:

    Hey there, I’m just starting the challenge and I made a Google Sheet file that you can use to track your progress. I used some formulas based on the video to calculate easier the reps you need to do after the testing day. So all you need to do is put the numbers on the testing day. Here’s a link you can copy the spreadsheet and use it on your own challenge:
    Hope someone finds it useful ;}

  7. Spandan Baral says:

    “To this day, I still haven’t found a cure for my addiction to fitness. Not sure I’d want one either!”- Jeffrey Daniel Cavaliere

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