Learn pull-ups — a program from zero

The pull-up is one of the hardest bodyweight exercises — so this program starts where you are. A max test sets your starting point, and cycles guide you from your first reps all the way to dozens of pull-ups.

Start training in SmartReps →

How the training works

1. Max test — do as many pull-ups as you can (zero counts too — there's a starter cycle).
2. Training cycle — 6 training days with sets, reps and rest times matched to your level.
3. Retest — after the cycle you test again and move up, or repeat the level.
4. Progression — each cycle builds volume and max-set strength.

Cycles matched to your level

Your test	Cycle	Estimated time
fewer than 4 pull-ups	starter level	3–5 weeks
4–5 pull-ups	level 2	3–4 weeks
6–11 pull-ups	levels 3–4	2–4 weeks
12–20 pull-ups	levels 5–6	2–5 weeks
21+ pull-ups	advanced cycles	3–6 weeks

Can't do a single pull-up?

The starter cycle is built exactly for you — short sets with long rests build the base strength and technique without overload. Consistency matters more than any single effort.

Why use the app

• Automatic cycle selection from your test result — no guessing
• Rest timer with countdown and automatic next set
• Stats — records, max charts, workout calendar
• Technique tips and a comparison to your last workout on every set
• Works offline — on the park bar or at home

Common questions

What do I need? Just a bar — doorway, wall-mounted or a park bar. No gym required.

How long does it take from zero? It depends on your starting point — the starter cycle typically runs 3–5 weeks and repeats until your test improves.

Is the program free? Yes, all pull-up cycles are free.

Open SmartReps and take the test →