30-Day Pull-Up Challenge
A 30-day tracker + program with two levels: Beginner (0–3 pull-ups) and Intermediate (4–10 pull-ups). Built around a simple weekly rhythm (A/B/C + Rest), strict form cues, warm-up, and progress tests on Day 1, Day 15, and Day 30.
What's inside the PDF
A structured 30-day plan you can track day-by-day (GoodNotes / Notability compatible) with clear rules and tests.
How it works + weekly rhythm
Pick your level (Beginner or Intermediate), then follow A/B/C days with built-in rest.
- Beginner: 0–3 pull-ups
- Intermediate: 4–10 pull-ups
- A = Volume, B = Strength, C = Technique
- REST = Recovery
Program overview + warm-up
A simple program outline plus a short warm-up you repeat before every session.
- Warm-up: scap pull-ups, dead hangs, circles
- Easy warm-up set far from failure
- Clear A/B/C intent each day
- Simple rest guidance
Tracking pages + progress tests
Daily session logs, recovery check-ins, and progress tests on Day 1 / 15 / 30.
- Daily logs (volume/strength/technique)
- Form + RPE + notes
- Recovery days with reflection
- Final reflection + certificate page
Who this guide is for
For anyone who wants a clear 30-day structure, without guessing.
- You want more pull-ups but need a plan + a tracker.
- You’re between 0 and 10 strict pull-ups (two tracks included).
- You want strict form rules so progress isn’t fake reps.
How to use this PDF
Treat it like a 30-day contract with yourself. Follow the rhythm, log the sessions, and test at the checkpoints.
Choose your level
Beginner (0–3 pull-ups) or Intermediate (4–10). Pick the track that matches your strict max.
Follow the weekly rhythm
Repeat the A/B/C days with rest days included. Stay 1 rep before failure most days.
Test and compare
Test your strict max on Day 1, Day 15, and Day 30. Fill the final reflection and keep going.
Download the 30-day tracker & get future guides.
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