Original starter · 4 weeks
Pull-Up Test Builder
A four-week block that raises max pull-ups and plank time for tests like the Marine PFT, using grease-the-groove volume and weighted work.
4weeks
3days a week
12sessions
189working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
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| Working sets | 51 | 30 | −41% |
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| Total reps | 750 | 438 | −42% |
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| Reps per set | 14.7 | 14.6 | −1% |
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| Average RPE | 7.5 | 6.2 | −17% |
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Week 1
DAY 1 - MON - Heavy Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Weighted Pull-Up | 5 × 3 | RPE 8 | 3:00 |
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| Barbell Row | 4 × 6 | RPE 7.5 | 2:00 |
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| Dumbbell Bench Press | 3 × 8 | RPE 7.5 | 2:00 |
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| Weighted Plank · seconds, plate on back | 3 × 45 | RPE 7.5 | 1:00 |
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| Dead Hang · seconds | 3 × 40 | RPE 7.5 | 1:30 |
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DAY 2 - WED - Volume Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pull-Up · half of your max per set | 6 × 5 | RPE 7 | 1:30 |
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| Chin-Up | 3 × 6 | RPE 8 | 1:30 |
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| Push-Up | 3 × 15 | RPE 7 | 1:00 |
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| Goblet Squat | 3 × 10 | RPE 7 | 1:30 |
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| Hanging Knee Raise | 3 × 10 | RPE 7 | 1:00 |
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DAY 3 - FRI - Max Effort and Legs
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pull-Up · first set near max, then stop two short | 3 × 6 | RPE 9 | 3:00 |
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| Trap Bar Deadlift | 3 × 5 | RPE 7.5 | 2:30 |
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| Straight-Arm Pulldown | 3 × 12 | RPE 7.5 | 1:00 |
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| Walking Lunge · steps per side | 3 × 10 | RPE 7 | 1:15 |
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| Plank · seconds | 3 × 60 | RPE 7.5 | 1:00 |
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Week 2
DAY 1 - MON - Heavy Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Weighted Pull-Up | 5 × 3 | RPE 8.5 | 3:00 |
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| Barbell Row | 4 × 6 | RPE 8 | 2:00 |
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| Dumbbell Bench Press | 3 × 8 | RPE 8 | 2:00 |
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| Weighted Plank · seconds, plate on back | 3 × 60 | RPE 8 | 1:00 |
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| Dead Hang · seconds | 3 × 50 | RPE 8 | 1:30 |
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DAY 2 - WED - Volume Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pull-Up · half of your max per set | 7 × 5 | RPE 7.5 | 1:30 |
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| Chin-Up | 3 × 7 | RPE 8 | 1:30 |
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| Push-Up | 3 × 20 | RPE 7.5 | 1:00 |
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| Goblet Squat | 3 × 12 | RPE 7 | 1:30 |
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| Hanging Knee Raise | 3 × 12 | RPE 7.5 | 1:00 |
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DAY 3 - FRI - Max Effort and Legs
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pull-Up · first set near max, then stop two short | 3 × 7 | RPE 9 | 3:00 |
|---|
| Trap Bar Deadlift | 3 × 5 | RPE 8 | 2:30 |
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| Straight-Arm Pulldown | 3 × 12 | RPE 8 | 1:00 |
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| Walking Lunge · steps per side | 3 × 12 | RPE 7.5 | 1:15 |
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| Plank · seconds | 3 × 75 | RPE 8 | 1:00 |
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Week 3
DAY 1 - MON - Heavy Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Weighted Pull-Up | 6 × 2 | RPE 8.5 | 3:00 |
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| Barbell Row | 4 × 5 | RPE 8 | 2:00 |
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| Dumbbell Bench Press | 3 × 6 | RPE 8 | 2:00 |
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| Weighted Plank · seconds, plate on back | 3 × 75 | RPE 8 | 1:00 |
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| Dead Hang · seconds | 3 × 60 | RPE 8.5 | 1:30 |
|---|
DAY 2 - WED - Volume Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pull-Up · half of your max per set | 8 × 5 | RPE 7.5 | 1:15 |
|---|
| Chin-Up | 3 × 8 | RPE 8.5 | 1:30 |
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| Push-Up | 4 × 20 | RPE 8 | 1:00 |
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| Goblet Squat | 3 × 12 | RPE 7.5 | 1:30 |
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| Hanging Knee Raise | 3 × 15 | RPE 8 | 1:00 |
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DAY 3 - FRI - Max Effort and Legs
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pull-Up · first set near max, then stop two short | 3 × 8 | RPE 9.5 | 3:00 |
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| Trap Bar Deadlift | 4 × 4 | RPE 8 | 3:00 |
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| Straight-Arm Pulldown | 3 × 15 | RPE 8 | 1:00 |
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| Walking Lunge · steps per side | 3 × 12 | RPE 8 | 1:15 |
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| Plank · seconds | 3 × 90 | RPE 8.5 | 1:00 |
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Week 4
DAY 1 - MON - Heavy Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Weighted Pull-Up | 2 × 2 | RPE 7 | 3:00 |
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| Barbell Row | 2 × 5 | RPE 6 | 2:00 |
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| Dumbbell Bench Press | 2 × 6 | RPE 6 | 2:00 |
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| Weighted Plank · seconds, plate on back | 2 × 45 | RPE 6 | 1:00 |
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| Dead Hang · seconds | 2 × 30 | RPE 6 | 1:30 |
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DAY 2 - WED - Volume Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pull-Up · half of your max per set | 3 × 4 | RPE 6 | 1:30 |
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| Chin-Up | 2 × 5 | RPE 6 | 1:30 |
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| Push-Up | 2 × 15 | RPE 6 | 1:00 |
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| Goblet Squat | 2 × 10 | RPE 6 | 1:30 |
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| Hanging Knee Raise | 2 × 10 | RPE 6 | 1:00 |
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DAY 3 - FRI - Max Effort and Legs
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pull-Up · first set near max, then stop two short | 1 × 8 | RPE 8 | 3:00 |
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| Trap Bar Deadlift | 2 × 3 | RPE 6 | 2:30 |
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| Straight-Arm Pulldown | 2 × 10 | RPE 6 | 1:00 |
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| Walking Lunge · steps per side | 2 × 8 | RPE 6 | 1:15 |
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| Plank · seconds | 2 × 60 | RPE 6 | 1:00 |
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