PULL-UPS · 30 DAYS

The 30-day pull-up challenge, from wherever you start.

Pull-ups are one of the hardest bodyweight moves, and many people start at zero. That is fine. This plan counts the steps that lead to a pull-up, so every day can be stamped.

What you need

A sturdy bar: a doorway bar, a park or a gym. Check it holds your weight before you hang from it, and keep a step or box nearby for negatives.

Pick your starting point

Can’t do one yet: dead hangs and slow negatives (step up so your chin is over the bar, then lower yourself over 3 to 5 seconds).
One to three: single pull-ups spread through the day, plus a few negatives.
Five or more: small sets a rep or two short of your best, several times a day.

A 30-day plan, starting from zero

Count a negative or a full pull-up as one rep, and add a few short hangs to each session.

Week	Reps a session	How
1	5	Negatives, plus three hangs of 10–20 seconds.
2	8	Slower negatives: aim for 5 seconds down.
3	10	Try one full pull-up at the start of each session.
4	12	Full pull-ups when you can, negatives for the rest.

Already doing a few? Set the target to full pull-ups, a few more than your best set, split through the day. Elbows and grip need recovery, so every 2 days is a good rhythm. On the days in between, push-ups or a plank work well.

Pull-up form

Start from a full hang with your shoulders pulled down, not shrugged up to your ears.
Pull your chest towards the bar; chin over the bar is the finish.
Lower under control, no dropping.
Skip swinging and kipping while you build strength, and stop if your elbows or shoulders hurt.

Track it in ProofDays

Set it up as Pull-ups, 5 reps, every 2 days, 30 days.

Set the target once. Reps, minutes, or simply done. Pick the length (3 to 365 days) and how often: every day, or every 2 to 7 days with rest days that never break your streak.
Stamp the day. One tap when you are done. Log extra reps whenever you do them; the total counts them all. A reminder at the time you choose, and a gentle nudge at 8 pm if you haven’t stamped yet.
Miss one, keep going. Each challenge has a Streak Shield that covers one missed day automatically.
Keep the proof. Take an optional before photo. At the end you get a before-and-after proof card and a short reveal video. Both are free to share.
Bring someone. Invite a partner or a small group to the same challenge and cheer each other on.

These plans are general ideas, not medical advice. If you are new to exercise, pregnant, recovering from an injury or have a health condition, check with a doctor or physiotherapist first, and stop if something hurts.

Questions

What if I can’t do a single pull-up?+

Start with dead hangs and slow negatives and count those. Many people build towards their first full pull-up this way; how long it takes varies a lot.

How many pull-ups a day should I do in a 30-day challenge?+

A few more than your best single set, split into small sets across the day. Keep every set a rep or two short of your limit.

Should I train pull-ups every day?+

Low-volume practice most days is common, but elbows and grip need recovery. Plan the challenge for every 2 days if you feel sore; rest days keep your streak.