100 Pullups a Day Challenge

What is the 100 Pullups Challenge?

The 100 Pullups Challenge is a structured 12-week plan designed to take you from your current ability to completing 100 consecutive pullups. The generator adapts the programme to your starting point, whether you can already manage 20 reps or are still working on your first few. It’s about more than numbers: you’ll build discipline, consistency, and sustainable strength over time.

This challenge follows the same philosophy as our 100 Pushups Challenge and 500 Squats Challenge—progressive overload, gradual adaptation, and celebrating milestones along the way.

What is a Pullup?

A pullup is a compound upper body exercise that primarily targets your lats, biceps, shoulders, and core. To perform one, hang from a bar with your arms extended, then pull your chin above the bar before lowering back down in a controlled manner. Pullups are valued for building functional strength that translates well to both sport and everyday life.

How to Perform a Pullup with Correct Form

Form matters. Good technique maximises strength gains and protects you from injury. Follow these steps:

1. Grip: Hang from the bar with your hands shoulder-width apart and arms fully extended.
2. Posture: Keep your spine neutral, avoiding strain in your neck and lower back.
3. Core engaged: Brace your midsection to stabilise your body.
4. Smooth motion: Pull up steadily until your chin clears the bar, then lower with control.
5. Full range: Do not cut the movement short—start from full extension and finish at full contraction.
6. Breathing: Inhale as you lower, exhale as you lift.

What Happens After the 12-Week Plan?

Completing the plan is a huge achievement—evidence of both strength and consistency. Here’s how to continue your progress:

1. Maintain your progress: Keep pullups in your weekly routine to retain your hard-earned strength.
2. Chase new goals: Try advanced variations such as weighted pullups or muscle-ups.
3. Balance your training: Add variety with lower-body or endurance goals, using tools like our Running Plan Generator.
4. Share your story: Inspire others by showing that consistent effort leads to results.
5. Keep learning: Explore recovery, nutrition, and other workouts to support long-term health.

Remember: fitness is a journey. Each goal reached lays the foundation for the next challenge. Stay curious, stay consistent, and celebrate the process.