Do 10 pull-ups and 50 push-ups in 8 weeks

There are two goals — 10 pull-ups and 50 push-ups in a row — so your current max and working sets are set separately for each movement. In a plan with 3–4 sessions per week, pulling and pressing movements fall on different days: with three sessions, you can alternate weeks with two pull-up workouts and two push-up workouts. Rest 2–3 minutes between sets, and keep the fourth session easy, without a mandatory max test. If you also run, schedule running separately from strength work and factor it into the week's total load.

The coach in 1trAIner is an AI: it builds a plan around your pull-up and push-up results, the bar you have access to, and your schedule. Data from a Garmin or Apple Watch syncs automatically, and you log clean reps and assisted work in the report. After each workout the plan is recalculated, so progress in push-ups does not automatically increase the load on the bar. The first 7 days are free, then a subscription costs 450 ₽ per month or 4999 ₽ per year, with no automatic charges.

In the first to third weeks, technique is reinforced and short ladders are introduced, while negative reps, if needed, replace some sets of pull-ups without adding them after training to failure. The fourth week is made easy, in the fifth to seventh weeks the sets are gradually lengthened, and in the eighth week the volume is reduced before control measurements on different days. Two goals divide training time and require shared recovery of the shoulder girdle, so progress in each exercise usually grows more slowly than with a single goal. Eight weeks is a guideline without a guarantee: the starting level can vary greatly between exercises, and recovery determines the pace of gains.