A next step with more structure
The starting test is the part I like most. Having sessions based on your current level makes more sense to me than picking a random number of repetitions.
Daniel F.
Open this image at full size
Pull-Up Mastery, part of The Full Library
Calisthenics
Pull-Up Mastery
A 10-week plan to go from your first few pull-ups to ten, with a simple test that sets every session for you.
- A max test sets your number, and every set is based on it
- No grinding to failure: more good reps, week after week
- Retests in weeks 3, 6 and 10 that adjust the plan
- Training methods explained, plus a Plan B for plateaus
- How long
- 10 weeks
- Level
- Beginner to intermediate
- Kit
- A pull-up bar
- Per session
- 40-45 min
Pull-Up Mastery€4,95
Why this guide
Going from 1 to 10 isn't about trying harder.
It's about doing more good reps, week after week, without ever grinding to failure.
Random max attempts leave you tired and stuck. This plan sets every session from your own number, and raises it as you get stronger.
Start where you are
Start where you are
The Max Test: your best set of strict pull-ups, your best set of chin-ups, and how long you can hold at the top. Your pull-up number sets the reps for every session.
You retest in weeks 3, 6 and 10, and the sessions that follow adjust to your new number.
| Level | Your test result | You start at |
|---|---|---|
| Builder | 1-2 strict pull-ups | Week 1 |
| Momentum | 3-4 strict pull-ups | Week 4 |
| Push to 10 | 5-7 strict pull-ups | Week 7 |
| Already 8+ | 8 or more | Week 9, then muscle-up training |
The plan
10 weeks in 4 phases
Three sessions a week of 40–45 minutes. Every set is based on your number, so it always fits your level.
- Weeks 1-3
Volume with singles
Lots of perfect single reps, never to failure.
- Weeks 4-6
Ladders
Build longer sets by climbing 1-2-3.
- Weeks 7-8
Strength & density
Added weight, rest-pause sets, and more reps in less time.
- Weeks 9-10
Peak & final test
Lighter work, then your final max test.
What's inside
All 32 pages, listed
- Welcome and contents2
- Safety3
- Equipment4
- The Max Test and your level5–6
- Program overview7
- How to use your number8
- Training methods9–15
- New exercises16–22
- Week by week23–27
- Stuck? Plan B28
- Training log29–30
- FAQ31
- What's next32
Is this the right guide for you?
It's for you if
- You can already do 1 to 7 strict pull-ups and want to reach 10, without grinding to failure every session.
A better choice if
- Can't do a strict pull-up yet? Start with First Pull-Up in 8 Weeks.
What you'll need
Only the bar is essential. The guide gives a swap if you have nothing to add as weight.
EssentialA pull-up bar (doorway, wall-mounted, gym or park)
RecommendedA backpack with 2-5 kg (books or water bottles) for weighted negatives
RecommendedResistance bands for back-off sets
RecommendedA low bar, rings or sturdy table for inverted rows
RecommendedParallel bars or two sturdy chairs for dips
RecommendedA timer or phone app for EMOM sessions
Missing something?
- No weight to add? The guide uses slower negatives instead: 6-8 seconds down.
What early readers say
Feedback from people who read the guides before launch. Names changed for privacy. Buyer reviews with star ratings will appear here once they come in.
A focused training plan
I like that this guide focuses on one clear goal and lays out ten weeks of training. The sessions require a decent time commitment, so I would set aside specific days for them.
Sophie L.We'll make it right
If your file doesn't arrive, won't open or isn't what the guide page describes, email us. We'll send a working file or refund you in full.
Questions about this guide
Pull-ups or chin-ups: which counts?
For your number, only strict pull-ups (palms facing away). Chin-ups are used as a training tool.
Can I train more than 3 days a week?
Only with the light practice the guide calls Grease the Groove, on rest days, and only if you feel fresh. Your tendons need time to adapt.
What if I get stuck at the same number?
The guide's Plan B covers it. Most plateaus come from fatigue rather than a lack of strength.
How do I get my guide?
Straight after payment you get an email with a download link, and the link also appears on the order confirmation page. You can download it again at any time.
Can I get a refund?
Because the file downloads straight away, you agree at checkout to lose the 14-day right of withdrawal. If the file is faulty or isn't what the page describes, we'll fix it or refund you.
Complete your route
From zero to ten pull-ups
Both pull-up guides follow on from each other. Get the full route for less than buying them one by one.
The Pull-Up Route
From zero to ten strict pull-ups: the second guide starts exactly where the first one ends. 18 weeks in one route.
- First Pull-Up in 8 Weeks
- Pull-Up Mastery
€7,95€9,90
Save €1,95
The Full Library
Every guide in the shop at a lower price. Pick the route you need now and keep the rest for later.
- First Pull-Up in 8 Weeks
- Pull-Up Mastery
- No Gym Needed
- The Sustainable Fat Loss Guide
- High-Protein Meal Prep
€24,95€34,74
Save €9,79
General fitness and nutrition guidance only, not medical advice. Check with a doctor first if you have an injury, pain or health concerns. Results vary from person to person.