Fighter Pull-up Program, finished 4 weeks

30 replies

• r3aper_pl·Aug 27, 3:54 AM

  Its better to do K-Boges pullups mastery program because you can recover between sessions

• vcrdrf·Aug 27, 4:37 AM

  I'm glad you made this post, I was considering doing this program real soon! I had 2 questions: were you doing the original program or the 2.0 version? Also, how old are you (approximately?). I'm 36 right now and I feel like I have to be careful with this kind of training, my elbows get a little sore easily.

• diogenes_sadecv_2·Aug 27, 4:53 AM

  I've never seen that program. There are a bunch! It looks like [this one](https://www.scribd.com/document/546761074/Kboges-Pull-Up-Mastery) has a "regular" set for one day, and then two variations on GtG/neuromuscular adaptation on the other two days. I know I've seen the ladder-up technique in a pull-up guide for Marines I found online. Thanks for the tip!

• r3aper_pl_2·Aug 28, 4:24 AM

  I tested it recently. Here my "scores": Week 1: 6.04.2026 15, 12, 10 = 37 reps 8.04.2026 7, 7, 7, 7, 7, 5, 5, 5, 5, 4 = 59 reps 10.04.2026 1, 2, 3, 4, 5, 6, 7 = 28 1, 2, 3, 4, 5 = 15 1, 2, 3, 4, 4 = 14 1, 2, 3, 4 = 10 1, 2, 3, 4, 4 = 14 Total = 81 reps Weekly total = 177 reps Week 2: 13.04.2026 16, 13, 12 = 41 reps 15.04.2026 7, 7, 7, 7, 7, 6, 6, 5, 5, 5 = 62 reps 17.04.2026 1, 2, 3, 4, 5, 6, 7 = 28 1, 2, 3, 4, 5 = 15 1 ,2, 3, 4, 5 = 15 1, 2, 3, 4, 5 = 15 1, 2, 3, 4, 5 = 15 Total = 88 reps Weekly total = 191 reps Week 3: 20.04.2026 16, 14, 12 = 42 Reps 22.04.2026 7, 7, 7, 7, 7, 7, 6, 5, 5, 5 = 63 Reps 24.04.2026 1, 2, 3, 4, 5, 6, 7 = 28 1, 2, 3, 4, 5, 6 = 21 1, 2, 3, 4, 4 = 14 1, 2, 3, 4 = 10 1, 2, 3, 4, 4 = 14 Total = 87 reps Weekly total = 192 reps Week 4: 27.04.2026 17, 14, 12 = 43 Reps 29.04.2026 7, 7, 7, 7, 7, 7, 6, 5, 5, 5 = 63 reps 1.05.2026 1, 2, 3, 4, 5, 6, 7 = 28 1, 2, 3, 4, 5 = 15 1, 2, 3, 4, 5 = 15 1, 2, 3, 4, 4 = 14 1, 2, 3, 4, 4 = 14 Total = 86 reps Weekly total = 1

• r3aper_pl_3·Aug 31, 12:40 AM

  I tested it recently. Here you have link to my comment with all workouts and progress: https://youtube.com/watch?v=oWO5MLP4wYY&lc=UgzMRTrSDdv24UiFqeR4AaABAg

• shade_study_break_2·Aug 31, 12:52 AM

  I did it to get from 10 to 15, and had a similarly positive experience. That said, I think it is either hard to scale past a certain number or can be run in so many consecutive cycles. I have tried to run the protocol for weighted variants and it didn't work as well as my usual 5x5 or 3x8 once a week scheme. If it is still working for you though, keep going! Also, awesome work!

• drewinswdc·Aug 31, 1:19 AM

  I don’t see an actual guide anywhere after watching the video?

• r3aper_pl_4·Aug 31, 1:30 AM

  Yea cuz theres no guide in that video. Theres 3 pull day a week (monday, wednesday, friday). You doing only this, no curls, rows etc Program looks this: Pull A: 3x max sets pullups to failure, 5 min rest between sets Pull B: 10x 30% of max reps, 1 minute rest time between sets (ofc your reps will not be the same amount each set, but your goal is to achieve this). If you achieve 10 sets of your goal reps (for example 10x7 reps, you starting doing 10x8). Pull C: 5x ladders, 30 seconds rest time between sets

• easy_pride7452_6·Sep 1, 1:00 PM

  The hanging rest unlock is lowkey the best part here, ngl. Once you can stay relaxed on the bar, pull-up sets stop feeling like a race against your grip. After the week off, I’d bring them back with one easy submax day first instead of jumping straight into another FPP cycle, just to see whether the elbows and forearms are actually fresh.

• daddrinkscoffee·Sep 1, 1:27 PM

  Have you considered doing ring pull-ups? Helps me prevent elbow issues

• diogenes_sadecv_3·Sep 1, 2:24 PM

  I did a modified 2.0, so week 1 I did 6/5/4/3/2 on Monday and worked up to 6/6/5/4/3 on Friday. The following week I started with 7/6/5/4/3, then 8/7/6/5/4 the following week, and I started this week with 9/8/7/6/5 and finished today with 9/9/8/7/6. I took as long as I needed to recover. Some days I would finish in around an hour, other days two. I bumped my protein up and didn't drastically limit calories, especially not "clean" ones. I'm 47. I've been between 78 and 77 kg all month. Before I started I had a PR of 6 which I reached through a 3-times-a-week workout where I would do as many pull-ups as possible in 40 seconds. When I maxed out I did negatives for the remaining time. That took me from 3 to 6 over a month or two. Go for it and see how it feels!

• diogenes_sadecv_4·Sep 1, 2:39 PM

  Thanks! I'm going for 10 on Monday just to say I did it but I'm not doing another week!

• diogenes_sadecv_5·Sep 1, 2:59 PM

  I'm glad to hear you say it. I was kind of surprised 😅 I was one short of my max so I just hung for a bit and it was nice to find the stamina just waiting for me

• jeffcaven·Sep 1, 5:57 PM

  I went from 5 to 10 with this routine, but over a longer time than you (2 months), and afterwards abandoned it to focus on other variations, but I've started doing it again for weighted pull ups. Really recommendable routine, IMO, but I'm happy to hear suggestions on other options.

• stouset·Sep 1, 6:03 PM

  This is definitely a program you can only run for so long (a month tops for me) but it absolutely will boost your reps.

• mrdave100·Sep 2, 3:04 PM

  Awesome results!! If you decide to run it again, you could try starting with one rep below your max, so it gives you a week to ramp up. Great job!!

• diogenes_sadecv_6·Sep 2, 3:55 PM

  I appreciate it! I think that's good advice. Now that I'm close to 10 I'm thinking about a muscle up =P

• marre_parre·Sep 2, 4:19 PM

  Nice progress! That jump from 6 to 9 in 4 weeks is solid. How are your elbows feeling? I'm debating starting this but worried about joint strain.

• jeffcaven_2·Sep 2, 6:42 PM

  I commented that I'm doing the routine for my weighted pull-ups but since you say it's not as effective, what tips do you got for doing them?

• diogenes_sadecv_7·Sep 2, 6:52 PM

  No problems with the elbows 😅 I work with a keyboard so I would have some issues after a set with claw hands but that went away after a minute or two.

• fun_respect213·Sep 2, 7:16 PM

  nice work on those gains, going from 6 to 9 is no joke. i found that when my forearms get that fried, switching to a neutral grip or just adding some extra dead hangs helps a ton for recovery. how are you planning to deload before starting your next cycle

• diogenes_sadecv_8·Sep 2, 9:44 PM

  No problems with the elbows 😅 I work with a keyboard so I would have some issues after a set with claw hands but that went away after a minute or two.

• diogenes_sadecv_9·Sep 3, 12:29 AM

  The plan is to take a week off 😛 I'll keep on with my MWF workout, but the following week I'll add it back into my circuit. With the bar I have, neutral grip isn't an option but I'll invest in some rings sometime this year which will open up a bunch of stuff

• shade_study_break_3·Sep 5, 10:45 AM

  For doing weighted reps, I think you need to go in relatively fresh and the volume of weighted set in the fighter pull up protocol made that impossible. I do 3 x8 or 5x5 for my weighted sets for my big lifts (pull ups, dips, pushups, and rows) once per week but I will do low volume bodyweight sets everyday. Your mileage may vary, but you have to treat weighted reps like you would barbell training- recovery is important and slow progression is better than adding weight to flatter your ego. I should say, I didn't start doing weighted reps at all until I could do over 10 clean reps. There is likely a point where adding weight beats increasing reps for building pulling strength, but I would not think it is before you can do 10 good reps. That was a little generic, but hope that helped!

• shade_study_break_4·Sep 5, 1:37 PM

  I get that now and it makes sense that you generally need to deload in most protocols beyond having rest days. Once or twice a year you could likely try a cycle, but I am also certain there is likely an ideal target range for which it is really effective at reaching and much less so past that.

• mrdave100_2·Sep 5, 7:30 PM

  Awesome!! Go for it!!

• electricaltone9990·Sep 6, 2:25 PM

  I tried this last year for weighted pullup. Its very taxing on the body. Check out [50pullups.com](http://50pullups.com)

• diogenes_sadecv_10·Sep 7, 7:39 PM

  If I could drop a GIF here it would be Ric Flair Wooooo!

• successful_sky4764·Sep 7, 7:57 PM

  I’m assuming this isn’t a beginner friendly program?

• diogenes_sadecv_11·Sep 7, 8:35 PM

  You could probably start with 3 and do 3/2/1/1/1 then 3/2/2/1/1 until you work up to 5/4/3/2/1 on week 3 then go from there, but I would say 3 is the baseline. I got my first pull-up after greasing the groove with chin-ups. Once you can do 1 then you can GtG, do negatives, or use a resistance band or something. Hangs will come in handy, too.