Do 30 pull-ups in one set in 16 weeks

Thirty clean consecutive pull-ups require already accumulated strength endurance and consistent technique in a long set. With a starting maximum of around 15 reps, an example start is 3–4 sessions per week of 4 sets of 6–8 reps with 2–3 minutes rest, with reduced volume on an easy day. Ladders alternate with even sets, and band work is used for technical sets without counting them as unassisted pull-ups. Negative reps are kept for the specific task of controlling the descent and replace part of the work so as not to accumulate 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 consolidate a manageable volume, in weeks five to seven you develop ladders, in weeks nine to eleven you gradually increase set length. Weeks four, eight and twelve are made easier, in weeks thirteen to fifteen you assess readiness for a long set without daily maximum tests. In week sixteen volume is reduced before the test; if technique or recovery do not allow it, the check goal is moved. Sixteen weeks is a guideline for experienced athletes, not a promise: the starting result sets the volume of work, weight affects the difficulty of reps, and recovery limits the rate of progression.