20 Pullup Challenge
How It Works
Introduction
Welcome to the 20 Pullup Challenge.
Pullups are one of the most powerful bodyweight movements you can master — and this program is built to help you get there. Whether you're struggling to complete a single rep or already knocking out sets, this challenge will guide you toward a major milestone: 20 consecutive pullups.
You'll train three times a week with workouts tailored to your current ability, gradually building strength, endurance, and control. Every session brings you one step closer to conquering the bar.
Before you begin, there's just one thing to do: your Initial Test.
Initial Test
Before jumping into your training schedule, it's important to take an initial test to see where you currently stand.
Perform as many pullups as you can using proper form — no swinging, no half-reps. Get a clean measure of your current ability so the program can match your level from day one.
Once you've completed your test, make note of your result, as this will help you determine the best starting point for your challenge. That's your baseline, and from there, every week is designed to push you just a little further.
Make sure to take a couple of days to rest and recover — this step is critical for getting stronger and making real progress. Then, get ready to kick off your first official workout. The challenge begins now.
The Challenge
Now that you've taken your initial test and chosen the right starting point, it's time to begin the challenge.
Each week is made up of three workout days. Every workout includes multiple sets of pullups — sometimes five, sometimes more — with the number of reps tailored to the column you're following. That column is determined by your Initial Test result, or in some cases, a follow-up test during the program to ensure you're still training at the right level.
Be sure to take at least one rest day between each workout. Recovery is just as important as the reps themselves — it's what allows your muscles to rebuild and grow stronger for the next session.
Your job is simple: stick to the schedule, complete the sets, and stay consistent. Whether you're doing 2 reps or 15, it's about showing up and putting in the work — one set at a time.
These workouts are designed to gradually increase in difficulty, helping you build strength and endurance over time. Follow the plan, stay consistent, and adjust as needed. You can scroll between different weeks and days within the challenge at any time. If a week feels too tough, take an extra rest day or repeat a week before moving on. If you're ready to push ahead, go for it. This program is designed to challenge you — but also to adapt with you.
Show up, stick with it, and trust the process.
Final Test
Congratulations on making it to the end of your training program!
Now it's time for your Final Test: perform as many pullups as possible, aiming for your goal of twenty. Take your time, stay focused, and keep your form clean.
If you fall short, don't sweat it. You can always revisit the last few weeks of training, or choose a different column that better matches your current ability. Keep showing up, keep building — you're closer than you think!
What's Next?
You've reached your goal — great work! At this point, you're likely noticing stronger lats, better grip strength, and improved upper-body control and endurance.
From here, it's up to you. You can explore new directions in your training — try calisthenics, weightlifting, or even level up to muscle-ups. Or take the challenge further by repeating the program with advanced pullup variations, weighted reps, or stricter rest limits.
You can also check out the other challenges available on the site. Feel free to take on more than one at a time — just be smart about recovery. If two programs target the same muscle groups (like pullups and chin-ups), consider staggering your workout days or adjusting intensity to avoid overtraining.
Keep your training exciting by changing up your routine every few months, listening to your body, and taking regular rest weeks when needed.
You've already proven you can rise to a challenge — now go find your next one.
About Information
Benefits of Pullups
Pullups are one of the best compound exercises for building upper-body strength, control, and muscle definition — all using just your bodyweight.
They target your back, shoulders, biceps, and core all at once, helping to develop strong, functional muscle that translates directly to real-world movement. Pullups also improve grip strength, shoulder stability, and posture.
Whether you're training for overall athleticism, calisthenics, aesthetics, or just to conquer a long-time goal — pullups are a cornerstone of serious strength.
They're challenging, but that's what makes them rewarding.
Proper Form
Good form is everything when it comes to pullups — especially as the reps get harder.
Start with a dead hang: Hands shoulder-width apart (or slightly wider), arms fully extended, core tight, and legs straight or slightly bent behind you.
Pull with control: Initiate the movement by pulling your chest toward the bar, not by swinging. Lead with your chest, keep your elbows driving down and back, and avoid shrugging your shoulders.
Chin over bar: Aim to get your chin clearly over the bar at the top, then lower yourself with control until your arms are fully extended again.
Breathe: Inhale at the bottom, exhale as you pull upward.
Focus on full range of motion and clean technique — quality beats momentum every time. If you're struggling to complete a rep, use a resistance band or try negatives (slowly lowering from the top) to build strength.
Common Mistakes to Avoid
Relying on momentum: Kipping or swinging turns a pullup into something else entirely. Keep it strict to build real strength.
Not using full range: Half reps limit your progress. Go all the way up and all the way down.
Shrugging shoulders: Keep your shoulders down and away from your ears to avoid unnecessary tension.
Letting your core go loose: Engaging your core keeps your body tight and aligned through the entire movement.
Practicing proper form will lead to better results, faster gains, and fewer setbacks.