30 Day Pull-up Program (Increase by 15%+ every 30 days)

15% Ascent. One number in, thirty days out.

If you cannot dominate the bar, you do not own your bodyweight. This is a thirty-day protocol built on a single input — your max strict pullups, dead hang to chin clear, no kipping and no excuses — and every rep of every session for the next month is calculated from it.

Three mechanisms, not one

• Straight sets at 50 to 78% of your max, paired with slow eccentric work on a six-second lower to build the tissue that survives high volume.
• EMOM density days — a low rep count every minute on the minute for eight to fifteen minutes. Greasing the groove with a stopwatch, accumulating volume that never approaches failure.
• Weighted ladders that unlock automatically once you clear twelve strict reps: 25 lb through the first two weeks, 35 lb in week three, back to 25 lb for the taper. Below twelve reps the workbook keeps you at bodyweight, because adding load to a weak pattern is how people get elbow tendinitis instead of pullups.

What is inside

• A repeating weekly microcycle: straight sets and eccentrics, EMOM, rest, weighted ladder, straight sets and eccentrics, then two days off. Four quality sessions a week.
• Volume and load tallied for you, per day and per week, so you can see the block build — roughly 144 reps in week one climbing through week three's heaviest loaded total, then a deliberate taper to 104.
• A real taper, not a hopeful one: week four lightens, drops the eccentrics, and gives you three consecutive rest days before you retest.
• Day 30 is a retest, and the new number reseeds the whole program. Run it again.
• The target is 15% or better every thirty days, measured against your own day-one number.

Who this is for

Anyone whose PT test, selection standard or ego is limited by pullups. It runs alongside almost any other program — four short sessions a week, one bar, no gym.

Specifications

• Format: Excel workbook (.xlsx), auto-calculating. Printable.
• Length: 30 days · 4 sessions per week · retest on day 30
• Input: one max strict pullup test
• Equipment: a pullup bar. A weight belt or vest once you clear twelve reps.
• Delivery: instant digital download

This is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.