Pull-Up
Lats BicepsUpper backForearms Bodyweight reps
| Primary muscle | Lats |
|---|---|
| Secondary | Biceps, Upper back, Forearms |
| Equipment | Bodyweight |
| Logged as | reps |
| Default jump | reps only |
| Strength standard | Pull-up standards, one-rep max |
Cue
Full hang, chin over the bar, no kip.
How to progress it in Beatweek
Pull-Up progresses by reps. The engine reads your last sessions and sets a target one rep above last time; when every set reaches the top of the range it asks for one more on every set.
- Rep range: with a routine target of 10, the range is 10 to 12; without one it is read from your history.
- Some set under the top: same load, beat each set by a rep.
- Every set at the top: every set gets one more rep (no weight to add).
- Two sessions in a row with half the sets 2 reps under the bottom: reset to the bottom and rebuild.
The rule set is in How Beatweek decides what you should lift today. Only completed working sets count; warm-ups and drop sets are ignored. Weights the engine computes are multiples of the increment and never below the bar.
Pull-Up counts toward the pull-up strength standard: see where your lift stands in the pull-up standards by bodyweight, or turn a set into a max with the pull-up one-rep max calculator.
In these programs
- Linear 3-day full body — Day A
- Push/Pull/Legs 6-day — Pull 1
- Heavy/Light 4-day — Heavy upperPro
- Upper/Lower 3-day rotation — Upper 2Pro
- Push/Pull 4-day — Pull APro
Log it in Beatweek
Add Pull-Up to a workout and the set row pre-fills with your last numbers. From the second session the target is ghosted in before you lift.