Choose your pull-up starting point

Use with the progression guide. Print this page and fill in the plan. It is a training aid, not an injury assessment.

Before you choose

• The bar and assistance are secure and suitable for the exercise.
• I can get into and out of the position safely.
• I have warmed up with an easier version.
• I can use the intended range without pain. If not, stop this check and seek individual advice.

My repetition standard (grip, start and finish):

Follow the questions in order

A. Can you complete at least one clean unassisted pull-up? Use a recent known result; a maximum test is not required today.

• No: go to B.
• Exactly one: if assistance is available, choose assisted work with one optional fresh single, then go to D. If assistance is unavailable, go to C for the bar-and-step option instead of repeating maximum attempts.
• Two or more: choose small unassisted sets that finish before the next rep becomes doubtful; use assistance for later work if needed. Go to D.

B. Do you have a safe way to assist the full movement? This can be a suitable band, foot support on a secure low bar, or an assisted machine.

• Yes: choose assisted full pull-ups. Increase assistance until you can pull up and lower through the same range. If the overhead position remains uncomfortable, get help choosing an exercise. Go to D.
• No: go to C.

C. With a secure bar and stable step, can you enter the top safely and lower all the way without dropping? Do not test this if you cannot return your feet to support before losing control.

• Yes: negatives are an option. Use this as today's main practice, without adding maximum attempts. Start with one descent, rest two to three minutes, and try at most two more singles while control holds. Go to D.
• No or uncertain: arrange suitable assistance or help with the setup before doing full-bodyweight negatives. Do not train an uncontrolled drop.

D. Write one plan. With no full rep, the guide's assisted example is up to three sets of three to five reps. With one clean rep, it uses an optional fresh single followed by two assisted sets of three to five. For several unassisted reps, use small sets; see the guide's examples. These are adjustable starting amounts. Keep your chosen number of sets when progressing: aim for 5 / 5 in a two-set assisted plan, or 5 / 5 / 5 in a three-set plan, before trying less help as described in the guide.

My next session

Date and main exercise:

Exact assistance and position (band/foot placement or machine setting):

Planned reps by set: ____________________ Rest: _______________

Other pulling this replaces or needs to fit around:

Stop the set if I need to kick, shorten the movement or drop. Pain ends this exercise rather than triggering another test.

After training

Completed clean reps by set: _________________________________

What changed during the sets (extra leg help, range, effort)?

Next session: repeat / make easier / one small increase

Reason: ____________________________________________________

Record the session in the training log. The log guide shows what a completed entry looks like.