This 30-day pull-up challenge is built for busy people with a door gym at home — not for advanced athletes.
Rules
- 5–6 training days per week
- Never train through sharp joint pain
- Solid frame + Gym Bar Pro only
Week 1 — Hang base
Daily: 3× dead hang (20–40 sec) + scapular pulls
Week 2 — Control
Add slow negatives 3–5 reps, 3 sets
Week 3 — Attempts
2–4 pull-up or chin-up attempts after warm hangs
Week 4 — Test day
Retest max clean reps + longest hang. Film it.
Tracking sheet (simple)
Date · Hang seconds · Negatives · Best pull attempt · Notes
FAQs
What if I cannot do one pull-up yet? That is normal. Negatives and hangs are the challenge for week 1–3.
Can women follow this? Yes — same structure. Chin-up grip often helps first.
Do I need other equipment? Optional mat. The bar is the key tool: Gym Bar Pro.
Start day 1 tonight
Mount, hang 20 seconds, write it done. Consistency wins.