Welcome to week 5 of the 25 Pullups training program. This week we’re concentrating on building toward longer sets. Train on three nonconsecutive days, such as Monday, Wednesday and Friday, and give your muscles time to recover between workouts.
Week 5 workout schedule
Each entry shows three sets. For example, 3 × 4 means three sets of four repetitions, with 90–150 seconds of rest between sets. These are starting targets, not a test of how many repetitions you can force out.
| Starting level | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| Beginner (assisted) | 3 × 6,6,5 | 3 × 6,6,6 | 3 × 7,6,6 |
| Developing (strict + assisted) | 3 × 4,4,3 | 3 × 4,4,4 | 3 × 5,4,4 |
| Experienced (strict) | 3 × 7,7,6 | 3 × 8,7,6 | 3 × 8,8,6 |
How to follow your level
Beginner: Perform all listed repetitions with assistance from a suitable machine or securely anchored band. Choose enough help to maintain control throughout the movement. If full assisted repetitions aren’t yet possible, practise supported holds and carefully controlled lowering movements with a safe step-up; do not jump into an uncontrolled descent.
Developing: Perform as many of each set’s repetitions as you can with strict form, stopping with one or two good repetitions still in reserve. Finish the remaining repetitions with assistance. Don’t force sloppy reps just to meet the table.
Experienced: Use strict overhand pull-ups. Keep each repetition controlled and avoid swinging or kipping. If the listed sets are too easy, reduce assistance if used or add a little volume on a later training block rather than going to failure every session.
Before and after each workout
Warm up for 5–10 minutes, including gentle shoulder movement and a few easier pulling repetitions. Rest at least one day between sessions. If you feel pain in your shoulder or elbow, stop and review your technique or seek appropriate professional advice.
Ready for the next week?
If you can complete all three workouts with good form and without grinding through the last repetitions, move on to week 6. Otherwise, repeat this week or use a little more assistance. Consistency matters more than rushing ahead.