On December of 2025 I decided to focus on increasing my pull up max. My goals is to be able to do 15 pull ups in a row. And I will be doing it by following K Boges Pull-Up Program. The program is said to increase your pull up max anywhere between 50-100%. The following is my write up on the program and how I reached 15 pull up max. Before continuing I suggest watching the video where K Boges explains how the program works.
In summary, when I started my pull up max was 8 on December 4, 2025. After 8 weeks I did hit a max of 14 on 2026 Feb 3rd. That is an increase of about 75%. So the program did deliver on its promise of increase my pull up max any hwere from 50-100%. Do note that back in 2024 Dec 30, my pull up max was 12. And I took a break in the 2nd week due to a cold and an injured shoulder so I skipped the program for about 2 weeks, then continue where I left off.
One thing I liked about the program is that every week, you get do a set that checks your current pull up max. It’s really encouraging when the number goes up. It also gives constant feedback telling you that it is working. My pull up max was constantly increasing until the 8th week.
I think one of the main reason why this program works is because it gives you a lot of volumes (total reps). You can see that my weekly total reps was increasing by a lot every week. Starting from 80 on week one, and then ending up on 126 on week 9. In 9 weeks I did a total of 957 pull ups. I believe this is also what makes grease the groove work. To get better at an movement you just have to do a lot of it.
Week vs Reps
Since my max dropped in week 9, I stopped the program and just focused on maintaining the strength I got. A part of me thinks that I just wasn’t pushing hard enough, so I kept trying to see if I can get 15 pull ups in a row before February ends. Finally, in the last week of February I was able to hit 15.
Milestones
- 2025-12-04 (8)
- 2025-12-10 (10)
- 2026-01-12 (11)
- 2026-01-20 (12)
- 2026-01-26 (13)
- 2026-02-03 (14)
- 2026-02-27 (15)
- 2026-02-28 (15 no kipping)
Detailed Reps and Sets
Week 1 (80)
- 2025-12-04 (Day 1, 20)
- 8, 7, 5
- 2025-12-06 (Day 2, 30)
- 4, 4, 4, 4, 4, 3, 2, 2, 1, 2 (30)
- 2025-12-08 (Day 3, 30)
- 1, 2, 3, 4, 5 (15)
- 1, 2, 3 (6)
- 1, 2 (3)
- 1, 2 (3)
- 1, 2 (3)
Week 2 (91)
- 2025-12-10 (Day 1, 22)
- 10, 7, 5
- 2025-12-12 (DAY 2, 31)
- 4, 4, 4, 4, 4, 3, 2, 2, 2, 2
- 2025-12-25 (Day 3, 38)
- 1, 2, 3, 4, 5 (15)
- 1, 2, 3, 3 (9)
- 1, 2, 3 (6)
- 1, 2, 2 (5)
- 1, 2 (3)
Week 3 (95)
- 2025-12-27 (Day 1, 23)
- 10, 7, 6
- 2025-12-29 (Day 2, 34)
- 4, 4, 4, 4, 4, 4, 3, 2, 3, 2
- 2025-12-31 (Day 3, 38)
- 1, 2, 3, 4, 5 (15)
- 1, 2, 4, 3 (10)
- 1, 2, 2 (5)
- 1, 2 (3)
- 1, 2, 2 (5)
Week 4 (100)
- 2026-01-05 (25)
- 10, 8, 7
- 2026-01-07 (35)
- 4, 4, 4, 4, 4, 4, 4, 3, 2(.5), 2 (.5)
- 2026-01-09 (40)
- 1, 2, 3, 4, 5 (15)
- 1, 2, 3, 4 (10)
- 1, 2, 3 (6)
- 1, 2, 3 (6)
- 1, 2 (3)
Week 5 (109)
- 2026-01-12 (27)
- 11, 9, 7
- 2026-01-14 (38)
- 4, 4,4,4,4,4,4,4,3,3
- 2026-01-16 (44)
- 1,2,3,4,5
- 1,2,3,4
- 1,2,3,3
- 1,2,2
- 1,2,2
Week 6 (115)
- 2026-01-20 (28)
- 12
- 8
- 8
- 2026-01-21 (40)
- 4, 4,4,4,4,4,4,4,4,4
- 2026-01-24 (47)
- 1,2,3,4,5,6 (21)
- 1,2,3 (6)
- 1,2,3(6)
- 1,2,3 (6)
- 1,2,3,2 (8)
Week 7 (117)
- 2026-01-26 (28)
- 13
- 8
- 7
- 2026-01-28 (41)
- 5,4,4,4,4,4,4,4,4,4
- 2026-01-30 (48)
- 1,2,3,4,5,6
- 1,2,3
- 1,2,3
- 1,2,3
- 1,2,3,3
Week 8 (124)
- 2026-02-03 (30)
- 14
- 8
- 8
- 2026-02-05 (42)
- 5,5,4,4,4,4,4,4,4,4
- 2026-02-07 (52)
- 1,2,3,4,5 (15)
- 1,2,3,4,5 (15)
- 1,2,3,4 (10)
- 1,2,3 (6)
- 1,2,3 (6)
Week 9 (126)
- 2026-02-09 (30)
- 12
- 10
- 8
- 2026-02-11 (49)
- 11, 5,5,4,4, 4,4,4,4,4
- 2026-02-13 (47)
- 13
- 9
- 1,2,3,4 (10)
- 1,2,3 (6)
- 1,2,3,3 (9)
Week 10 (76)
- 2026-02-16
- 12
- 2026-02-17
- 13
- 2026-02-18
- 13
- 2026-02-19
- 13
- 2026-02-20
- 12
- 2026-02-21
- 13
Week 11 (83)
- 2026-02-23
- 13
- 2026-02-24
- 13
- 2026-02-25
- 14
- 2026-02-26
- 13
- 2026-02-27
- 15
- 2026-02-28
- 15