100 Pullups Challenge Plan
Generate a personalised 8-week plan to reach 100 consecutive pullups — one of the most demanding bodyweight achievements.
A 12-week programme building to 100 consecutive pullups. One of the most demanding bodyweight achievements — worth the effort.
- • Develops serious back, bicep and grip strength
- • Improves shoulder stability and posture
- • Tests relative strength — critical for runners and climbers
- • Requires only a bar and bodyweight
Do a max-rep test with proper form. Rest 5 minutes first.
Gear for your pullup challenge
A pullup programme demands grip strength and recovery. These picks help you stay consistent.
Foam Roller
Release tight lats and forearms between sessions. Critical as training volume builds through the programme.
View on AmazonRunning Earbuds
Wireless earbuds to keep you motivated through tough sets. Sweatproof and secure.
View on AmazonHow it works
Enter your current maximum pullups. The plan generates an 8-week progressive programme starting at 60% of your current max and building toward 100.
Frequently asked questions
I can't do a pullup — can I still use this plan?
Start with assisted pullups using a resistance band, or build up with Australian rows (bodyweight row with a bar at hip height). Once you can do 3–5 unassisted pullups, begin the plan.
Are pullups good for runners?
Yes. Pullups strengthen the upper back and core, which improves arm drive efficiency and posture during running. Many elite runners include upper body pulling exercises in their training.