Do a submaximal session.
Most work stays shy of failure, so you can build practice without turning every set into a test.
Free, adaptive pull-up coaching
A plan that notices when you change.
Tell us where you are. We’ll prescribe one useful session at a time, then adjust the next one from the reps, effort, bodyweight, and sticking point you actually report.
Twelve weeks. No app. No streak shame. Your private progress page arrives by email.
Build my free plan → Your first setRevised forecast
12 weeksLong enough to learn from your response—not pretend a four-week trick fits everyone.
One sessionYou see the next useful dose, not a giant spreadsheet that becomes obsolete after Tuesday.
$0The complete program is free. Optional equipment recommendations support it.
Your starting coordinates
Build the first version of your plan.
This is a forecast, not a promise. After every logged session, your page updates the dose and expected range. More honest data makes it more personal.
Initial 12-week forecast
—–— reps
—–— reps
The feedback loop
Your plan earns the right to change.
Log the honest result.
Reps, effort, discomfort, bodyweight, and your limiting factor give the model more than a pass/fail checkbox.
Get a corrected dose.
Behind the forecast? Volume backs off. Ahead of it? The dose inches up. The forecast moves with you.
“The algorithm is deliberately conservative. It would rather learn from one more clean session than force a heroic failure.”PullUp Pilot design principle
Two valid routes
More reps—or a little more load.
Bodyweight track
The default. Accumulate clean, repeatable reps while keeping enough reserve to recover and practice again.
Weighted track
An optional alternate once you can do about eight strict reps and own suitable equipment. Light added load can build strength while keeping sets short.
First-pull-up track
Foot assistance, controlled negatives, and active hangs build the pieces without pretending zero reps is a dead end.
Straight answers
Before you trust it.
Why is the whole program free?
We plan to earn commissions when someone buys optional equipment through a clearly disclosed affiliate link. A purchase is never required, equipment never changes how the algorithm treats your results, and we always show the free alternative. Some product links may not yet be affiliate links while partnerships are being established.
Does the algorithm know my true muscle capacity?
No calculator can measure that directly. PullUp Pilot starts with a conservative estimate, watches the response you report, and updates a bounded pace and dose factor. That is personalization from evidence—not a claim of perfect physiological knowledge.
What if I miss a week?
Open the same private page and continue. There is no streak to protect. Log the session when you do it, and the following prescription will course-correct.
Can I use weighted pull-ups?
Yes, once you have a solid base and appropriate equipment. Weighted work is an alternate strength route, not automatically superior. The program retains bodyweight work because your goal is measured in bodyweight repetitions.
Is this medical advice?
No. It is general exercise information. Stop when you feel pain, dizziness, numbness, or anything that feels unsafe, and seek qualified medical guidance where appropriate.