Fighter Pull-Up Program
The Fighter Pull-Up Program is a structured approach to increasing pull-up numbers using a “ladder” protocol. Originally popularized by Pavel Tsatsouline, this program builds volume gradually while managing fatigue, making it one of the most effective methods for adding reps to your pull-up max.
Program Structure
The program runs for approximately 4–5 weeks. You perform pull-up ladders 5 days per week with 2 rest days. A “ladder” means you do an ascending series of sets — for example, 1 rep, then 2 reps, then 3 reps — with rest between each set.
How to determine your starting point:
- Test your max pull-ups. Your highest ladder rung should be roughly 80% of your max.
- If your max is 5 pull-ups, start with ladders of 1-2-3-4.
- If your max is 8 pull-ups, start with ladders of 1-2-3-4-5-6.
Weekly progression:
- Week 1: Perform the ladder as prescribed, 5 days.
- Week 2: Add 1 rep to the top rung of your ladder.
- Week 3: Add another rep to the top rung.
- Week 4: Deload — reduce volume by 50% (fewer ladders or shorter rungs).
- Week 5: Retest your max. Begin a new cycle with updated numbers.
Example (starting max: 5 pull-ups):
| Day | Ladder |
|---|---|
| Mon | 1, 2, 3, 4 |
| Tue | 1, 2, 3, 4 |
| Wed | 1, 2, 3, 4 |
| Thu | 1, 2, 3, 4 |
| Fri | 1, 2, 3, 4 |
Rest 1–3 minutes between rungs. As weeks progress, the top rung increases to 5, then 6.
Programming
| Parameter | Recommendation |
|---|---|
| Duration | 4–5 weeks per cycle |
| Frequency | 5 days per week |
| Equipment | Pull-up bar |
| Rest | 1–3 minutes between ladder rungs; 2 rest days per week |
How to Progress
- Add 1 rep to the top rung each week until you hit a wall.
- When a rung becomes too difficult to complete with good form, hold at that level for an extra week.
- After a deload week, retest your max. Most people gain 2–5 reps per cycle.
- For continued progress, begin a new cycle with updated starting numbers.
Tips
- Never train to failure during the program — every rep should be clean and controlled.
- Spread the ladders throughout the day if possible (grease-the-groove style) for less fatigue.
- If you can’t complete a rung, rest longer or reduce the top rung by 1 for that day.
- This program stacks well with other training — just avoid heavy pulling work on the same days.
- Grip the bar with a full overhand grip, thumbs wrapped. Maintain a dead hang start for each rep.