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

There are two goals — 10 consecutive pull-ups and 50 consecutive push-ups — so you assess your current max and set your working sets separately for each movement. In a plan with 3–4 sessions per week, pulling and pressing movements fall on different days. With three sessions, one week can have two pull-up workouts and one push-up workout, and the next can reverse that balance. 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 weeks one to three, you reinforce technique and introduce short rep ladders. If needed, negative reps replace some pull-up sets rather than being added after training to failure. Week four is easier; in weeks five to seven, you gradually increase reps per set; and in week eight, you reduce volume before testing each exercise on separate days. The two goals share training time and both require recovery of the shoulder girdle, so progress in each exercise is usually slower than with a single goal. Eight weeks is a guideline, not a guarantee: your starting level may differ greatly between exercises, and recovery determines how quickly you can progress.