Do 10 pull-ups in one set in 8 weeks

Ten pull-ups in one set require the same range of motion from the first rep to the last, without jerking or swinging. If your current max is 4–5 clean reps, an example start is 3–4 sessions per week of 3 sets of 2 reps with 2–3 minutes of rest; the fourth session is kept easy. Some sets can be replaced with short ladders, for example 1–2, keeping something in reserve at each step. Band work is used for manageable volume, and negative reps are used to control the lowering instead of some regular sets, not as an add-on to failure.

The coach in 1trAIner is an AI: it builds a plan around your current max and schedule, taking other strength training into account. Data from Garmin or Apple Watch syncs automatically; you log unassisted pull-ups and band-assisted work separately. After each workout, the plan is recalculated based on your set results and your notes on recovery. The first 7 days are free; after that, a subscription is 450 ₽ per month or 4999 ₽ per year, with no automatic charges.

The first two weeks help you dial in the volume without losing technique; in the third week you add reps or a set, but not everything at once. After an easy fourth week, weeks five through seven lengthen the ladders and gradually reduce band assistance if your unassisted reps stay clean. The eighth week is made lighter before the test set. Eight weeks is a guideline, not a promise: a low starting point means a longer build-up, more body weight increases the load on each pull, and insufficient recovery slows volume growth.