Pull-Up Test — how many can you do
One set on the bar is enough to pick your program level. Enter your result to see the plan day by day — even if you cannot do a single rep today.
How to take the test
- Warm up for 3–5 minutes: arm and hip circles, a few easy reps.
- Do one set without resting — as many reps as you can with good form.
- Only full reps count. When your form breaks down, the set is over.
- Write the number down — it is your starting point.
What counts as a rep
- Start from a dead hang with straight arms.
- Pull until your chin is over the bar.
- No swinging or kipping — strict strength only.
- Finish every rep back in a full hang.
Test results and program levels
The test is only the start — you retest after every level and the app picks the next one.
| Test result | Level | Duration |
|---|---|---|
| 0–3 | Level 1 · Below 4 pull-ups | 3–5 wks |
| 4–5 | Level 2 · 4–5 pull-ups | 3–4 wks |
| 6–8 | Level 3 · 6–8 pull-ups | 2–4 wks |
| 9–11 | Level 4 · 9–11 pull-ups | 2–4 wks |
| 12–15 | Level 5 · 12–15 pull-ups | 2–4 wks |
| 16–20 | Level 6 · 16–20 pull-ups | 3–5 wks |
| 21–25 | Level 7 · 21–25 pull-ups | 3–5 wks |
| 26–30 | Level 8 · 26–30 pull-ups | 3–5 wks |
| 31–35 | Level 9 · 31–35 pull-ups | 3–6 wks |
| 36–40 | Level 10 · 36–40 pull-ups | 3–6 wks |
| 41+ | Level 11 · Above 40 pull-ups | 3–6 wks |
FAQ
- What if I cannot do a single pull-up?
- You start at level 1 ("Below 4 pull-ups"). It builds base strength with negatives — slow lowering from the bar — up to your first full reps.
- Overhand or underhand grip for the test?
- Pick one grip and keep it for every test — that is the only way to compare results.
- How often should I retest?
- After every level. The new result decides whether you move up or repeat the level.
- Do I need equipment?
- Just a bar — in a doorway, at the gym or at an outdoor calisthenics park.