You’ve reached the end of the six-week 25 Pullups training program. Well done for sticking with it! Now it’s time to see how far you’ve come.
Before the final test
- Allow at least 48 hours of recovery after your last hard workout.
- Warm up for 5–10 minutes, including easy shoulder movement and a few assisted pull-ups.
- Use a secure pull-up bar and an overhand grip. Start each repetition with straight arms and active shoulders.
- Pull up smoothly until your chin clears the bar, then lower yourself under control. Avoid swinging, kicking or using momentum.
- Stop when you can no longer complete another repetition with good form. If you feel pain, stop the test.
How many did you manage?
Record your total number of strict pull-ups and compare it with your initial test. Even if you haven’t reached 25 yet, an improvement in strength, control or the amount of assistance you need is progress worth celebrating.
What if you haven’t reached 25?
Don’t be discouraged. Twenty-five consecutive pull-ups is a demanding challenge, and many people will need more than six weeks. Take a few easy days, then repeat a suitable week or training block. If you’re still working toward your first full pull-up, keep practising assisted repetitions and controlled lowering exercises until you can manage a clean repetition.
Remember, the important thing is to keep improving while maintaining good form. Good luck with your next attempt!