Pull-Up Progression Calculator: From 0 to Your Goal
PULL-UP PROGRESSION CALCULATOR
First pull-up.
Then many more.
Get a realistic plan from your current pull-ups to your goal, including negatives and assisted work if you can’t do one yet.
Pushing as well as pulling? Build a matching push-up plan.
Push-up progression calculatorBEHIND YOUR NUMBER
A little understanding
goes a long way.
Can’t do one yet?
Use negatives: jump or step to the top and lower yourself slowly over 3–5 seconds. Add band-assisted pull-ups and dead hangs. Most people get their first strict rep in 4–10 weeks.
How fast do pull-ups improve?
Usually more slowly than push-ups. Adding one rep every one to two weeks is good progress, and body weight makes a big difference.
Is this calculator for me?
It suits anyone who lifts, from beginners to experienced lifters. Results are estimates. Technique, sleep, food and stress all change what you can lift on the day. Always warm up and use a spotter or safety bars for heavy sets.