Pull-Up 50
A 40-Week Progression to 50 Consecutive Pull-Ups
Whether you're working toward your first pull-up or already knocking out high-rep sets, Pull-Up 50 places you at the appropriate point in one 40-week progression and gives you a clear path forward.
One goal. One movement. A clear path to 50.
Pull-Up 50 is a 40-week progression that meets you at your current ability and gives you the next workout from there. The prescriptions are simple and fixed — you need a pull-up bar and a place to hang it, and nothing else. Every session you complete is logged in AthleticPeak, so your training history and Progress stay in one place.
- 01Ability-based starting point — you don't begin at Week 1 unless Week 1 is where you belong
- 02Simple, fixed prescriptions with no complicated setup
- 03Forty weeks is long enough to pursue meaningful improvement realistically
- 04Your training history remains part of AthleticPeak
Don't start at Week 1 unless Week 1 is where you belong.
Pull-Up 50 is one continuous 40-week progression with eight ability-based entry points. Enter your current clean pull-up max and AthleticPeak recommends the appropriate starting phase. You can also choose another level yourself — and if your starting level proves too easy or too difficult, it can be corrected later. Your completed training history always remains intact.
| Current clean max | Recommended entry | Starts at |
|---|---|---|
| 0–1 | Foundation | Week 1 |
| 2–5 | Build | Week 6 |
| 6–14 | Advanced | Week 11 |
| 15–24 | Elite | Week 16 |
| 25–34 | Expert | Week 21 |
| 35–39 | Master | Week 26 |
| 40–44 | Semi-Pro | Week 31 |
| 45+ | 50 Challenge | Week 36 |
These are entry points inside the same program — not eight separate programs. Entering at a later starting point means you are not expected to complete all 145 prescribed sessions.
Three days a week until Week 16. Four after.
Weeks 1–15 · 3 days/week
Weeks 16–40 · 4 days/week
Early stages build the base with three weekly sessions. Beginning at Week 16, the program moves to four training days as pull-up capacity increases.
Eight phases, one direction.
| Phase | Weeks | Frequency | Milestone |
|---|---|---|---|
| Foundation | 1–5 | 3×/week | First pull-up |
| Build | 6–10 | 3×/week | 6 pull-ups |
| Advanced | 11–15 | 3×/week | 15 pull-ups |
| Elite | 16–20 | 4×/week | 25 pull-ups |
| Expert | 21–25 | 4×/week | 35 pull-ups |
| Master | 26–30 | 4×/week | 40 pull-ups |
| Semi-Pro | 31–35 | 4×/week | 45 pull-ups |
| 50 Challenge | 36–40 | 4×/week | 50+ pull-ups |
145 prescribed workouts in total. Entering at a later ability-based starting point means you begin at your entry point and run to Week 40 — you are not expected to complete every earlier session.
Week 40: the 50+ Pull-Up Test
The program builds toward a final 50+ pull-up test — a maximum set of clean, consecutive pull-ups. 50 is the target, not a cap: you record the result you actually achieve.
Pull-Up 50 does not promise that every athlete will reach 50. It gives you a clear, structured path to attempt it.
One goal. One movement. Forty weeks.
Open Pull-Up 50 in AthleticPeak, enter your current pull-up max, and start at the level that matches where you are today.
Need time away?
Pause the program without losing your Training Maxes, completed workouts, drafts, or next scheduled session. Resume later with future dates rebuilt around your return.
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