Do 20 pull-ups in one set in 12 weeks

Twenty pull-ups in a row is a task for strength endurance: you need to keep your grip and full range of motion while fatigued. With a max of about 10 clean reps, an example starting load is 3–4 sessions a week of 4 sets of 4–5 reps with 2–3 minutes of rest, with one session done easier. Ladders replace some of the even sets, while band work is counted separately and used when you can't keep your technique within the planned volume without assistance. Negative reps are included only to work on the lowering phase in place of part of the load, not after every set.

In 1trAIner the coach is an AI: it distributes sets based on your current result, schedule, and other workouts. Data from a Garmin or Apple Watch syncs automatically, and you add your bar results and notes on your grip to the report. After every workout the plan is recalculated based on the volume completed and fatigue between sessions. 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 establish a tolerable volume, in weeks five to seven you gradually lengthen the ladders, and in weeks nine to eleven you add longer solo sets. Weeks four and eight are easier, and week twelve reduces volume before the test attempt. If recovery can't keep up with the load, volume stays the same or is reduced rather than increased just to fit the calendar. Twelve weeks is a guideline with no guarantee of results: preparatory volume depends on your starting max, the load of each pull-up depends on your weight, and how often you do hard sessions depends on recovery.