38-Week Pull-Up Improvement Program

This program is based on the traditional pull-up training methods used by the U.S. Marine Corps, aiming to significantly increase the number of pull-ups you can do over 38 weeks. The workout is conducted 6 days a week, with 1 day of rest.

Program Structure

• 5-Day Routine: Train from Monday to Friday, followed by 2 days of rest.
• Difficulty Level: Suitable for those who can perform at least 6 pull-ups. If you cannot do pull-ups yet, you can use a pull-up band or an assist machine.
• Rest Time: It is recommended to rest for about 1 minute between sets, with a maximum rest period of up to 3 minutes.

Program Rules

• Use the dead hang as the basic position. The dead hang is a pull-up position where you hang from the bar with your arms and shoulders fully extended.
• You can keep your legs straight or bent, but avoid excessively arching your back.
• If you can already do pull-ups, start from the week that matches your maximum pull-up count instead of starting from week 1.
• If you do not achieve your goal, repeat the week.

Expected Outcomes of the Program

By the end of the 38 weeks, you will systematically work towards performing over 98 pull-ups in a day. After completing all repetitions, continue to attempt as many pull-ups as possible to improve your record.