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Chin-ups Training
30-day program to achieve 15+ chin-ups. Upper body strength progressive overload.
⏱ 1 Month
30 Days
0/30 Days (0%)
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1
Day 1 – Baseline Test
Warm-up 1: 5 min light jog + arm circles. Warm-up 2: 10 shoulder rotations + 10 scapular pulls on bar. Main: Do max chin-ups in 1 set (dead hang). Note your number. Cool-down 1: Hang from bar 30 sec (passive). Cool-down 2: Chest + shoulder stretch.
2
Day 2 – Assisted Work
Warm-up 1: 5 min walk + arm swings. Warm-up 2: 10 scapular pulls + 10 dead hangs (5 sec each). Main: 3 sets of negatives (jump up, lower slowly in 5 sec) x5 reps each. Cool-down 1: Passive hang 30 sec. Cool-down 2: Bicep + shoulder stretch.
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Day 3 – Rest 💤
Rest. Light shoulder mobility.
4
Day 4 – Grease the Groove
Warm-up 1: 5 min walk + arm swings. Warm-up 2: 10 scapular pulls. Main: Every hour do 2-3 chin-ups (not till failure) – total 5 sets across day. Cool-down 1: Passive hang. Cool-down 2: Bicep stretch.
5
Day 5 – Push-up Day
Warm-up 1: 5 min jog. Warm-up 2: 10 arm circles each direction. Main: 4×15 push-ups + 3 sets max chin-ups (rest 2 min between). Cool-down 1: Hang 30 sec. Cool-down 2: Chest + shoulder stretch.
6
Day 6 – Negatives
Warm-up 1: 5 min walk. Warm-up 2: Scapular pulls + dead hangs. Main: 4×6 slow negatives (5-7 sec down). Cool-down 1: Passive hang 30 sec. Cool-down 2: Bicep + lat stretch.
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Day 7 – Rest 💤
Full rest.
8
Day 8 – Volume Day
Warm-up 1: 5 min light jog + shoulder circles. Warm-up 2: 10 scapular retractions. Main: 5 sets chin-ups with 2 min rest (aim 50% of max each set). Cool-down 1: Passive hang. Cool-down 2: Bicep + shoulder stretch.
9
Day 9 – Rows + Chin-ups
Warm-up 1: 5 min walk + arm swings. Warm-up 2: 10 scapular pulls. Main: 4×10 inverted rows + 3 sets max chin-ups. Cool-down 1: Hang 30 sec. Cool-down 2: Chest + back stretch.
10
Day 10 – Test + Negatives
Warm-up 1: 5 min jog. Warm-up 2: Scapular pulls x10. Main: 1 max set chin-ups (note progress) + 3×5 slow negatives. Cool-down 1: Passive hang. Cool-down 2: Bicep + shoulder stretch.
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Day 11 – Rest 💤
Rest.
12
Day 12 – Volume + Push
Warm-up 1: 5 min walk. Warm-up 2: 10 arm circles. Main: 6 sets chin-ups (stop 2 reps before failure, 90 sec rest) + 3×12 push-ups. Cool-down 1: Passive hang. Cool-down 2: Full upper body stretch.
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Day 13 – Grease the Groove
Warm-up 1: 5 min walk. Warm-up 2: Scapular pulls. Main: Sub-max chin-ups every hour (3-4 reps, 5+ sets across day). Cool-down 1: Passive hang. Cool-down 2: Bicep stretch.
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Day 14 – Rest 💤
Rest.
15
Day 15 – Mid-point Test
Warm-up 1: 5 min jog + shoulder circles. Warm-up 2: 10 scapular pulls + dead hangs. Main: Max chin-ups in 1 set. Target: 8+. Then 3×5 slow negatives. Cool-down 1: Passive hang. Cool-down 2: Full upper body stretch.
16
Day 16 – Weighted Holds
Warm-up 1: 5 min walk. Warm-up 2: 10 arm swings + scapular pulls. Main: 5 sets chin-ups + hold at top (3 sec per rep). Cool-down 1: Passive hang. Cool-down 2: Shoulder + lat stretch.
17
Day 17 – Volume Push
Warm-up 1: 5 min jog. Warm-up 2: Scapular pulls x12. Main: 8 sets chin-ups (aim 60-70% max, 60 sec rest). Cool-down 1: Passive hang. Cool-down 2: Bicep + chest stretch.
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Day 18 – Rest 💤
Rest.
19
Day 19 – Negatives + Rows
Warm-up 1: 5 min walk. Warm-up 2: Dead hangs 3×10 sec. Main: 4×6 slow negatives + 4×10 inverted rows. Cool-down 1: Passive hang. Cool-down 2: Full upper body stretch.
20
Day 20 – Max Attempt
Warm-up 1: 5 min jog. Warm-up 2: 10 scapular pulls + arm circles. Main: 3 max sets chin-ups (2 min rest). Record reps. Target: 10+. Cool-down 1: Passive hang. Cool-down 2: Shoulder + back stretch.
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Day 21 – Rest 💤
Rest.
22
Day 22 – Volume
Warm-up 1: 5 min walk. Warm-up 2: Scapular pulls. Main: 10 sets x (50% of max reps) chin-ups, 45 sec rest. Cool-down 1: Passive hang. Cool-down 2: Bicep stretch.
23
Day 23 – Explosive Pull
Warm-up 1: 5 min jog + arm circles. Warm-up 2: 10 scapular pulls. Main: 5 sets explosive chin-ups (pull fast, lower slow 3 sec). Cool-down 1: Passive hang 45 sec. Cool-down 2: Full upper body stretch.
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Day 24 – Rest 💤
Rest.
25
Day 25 – Volume + Negative
Warm-up 1: 5 min walk. Warm-up 2: Dead hangs. Main: 6 sets chin-ups + 3×4 slow negatives. Cool-down 1: Passive hang. Cool-down 2: Shoulder + chest stretch.
26
Day 26 – Grease the Groove
Warm-up 1: 5 min walk. Warm-up 2: Arm circles. Main: Sub-max chin-ups every 90 min (4-5 reps, 6+ times). Cool-down 1: Passive hang. Cool-down 2: Bicep stretch.
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Day 27 – Rest 💤
Rest. Sleep 8+ hours.
28
Day 28 – Light Practice
Warm-up 1: 5 min walk. Warm-up 2: Scapular pulls x8. Main: 4 easy sets chin-ups (low effort). Cool-down 1: Passive hang. Cool-down 2: Full stretch.
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Day 29 – Rest 💤
FULL REST. Eat well.
30
Day 30 – FINAL TEST 🏆
Warm-up 1: 8 min light jog + shoulder circles. Warm-up 2: 10 scapular pulls + dead hang 20 sec. MAIN: Max chin-ups in 1 set – TARGET 15+! Then 2 more sets with 3 min rest. Cool-down 1: Passive hang 1 min. Cool-down 2: Full upper body stretch 10 min. 🎉
