Do 30 pull-ups in one set in 16 weeks

Thirty clean pull-ups in a row require a solid base of strength endurance and consistent technique throughout a long set. With a starting max of around 15 reps, an example starting point is 3–4 sessions per week with 4 sets of 6–8 reps and 2–3 minutes of rest between sets, with less volume on the easy day. Rep ladders alternate with straight sets, and band-assisted work is used to practise technique without counting it as unassisted pull-ups. Negative reps are reserved for specific work on lowering control and replace part of the regular work to avoid extra fatigue.

The coach in 1trAIner is an AI: it builds a plan around your current maximum and schedule, leaving time for recovery between hard sessions. Data from Garmin or Apple Watch syncs automatically; you mark the length of sets and the quality of the last reps yourself. After each workout the plan is recalculated, so volume growth can be postponed if the completed sets felt too hard. First 7 days free; then subscription — 450 ₽ per month or 4999 ₽ per year, no automatic charges.

In weeks one to three, you establish a manageable volume; in weeks five to seven, you build up the rep ladders; and in weeks nine to eleven, you gradually increase reps per set. Weeks four, eight and twelve are easier. In weeks thirteen to fifteen, you assess readiness for a long set without daily max tests. In week sixteen, volume is reduced before the test; if your technique or recovery isn't up to it, the target attempt is postponed. Sixteen weeks is a guideline for experienced athletes, not a promise: your starting result determines the work needed, weight affects the difficulty of each rep, and recovery limits how quickly you can progress.