If I Can Do 5 Pull Ups How Should I Structure My Workout to Get to 10

Why Trying for 6 Reps Keeps You Stuck at 5

If you can do 5 pull ups and want to structure your workout to get to 10, the single biggest change you need to make is to stop trying for that 6th rep. Instead, you will focus on accumulating a total volume of 20-25 perfect reps per workout. It feels wrong, but leaving the gym feeling like you *could* have done more is the secret. You're stuck at 5 reps because you're training to failure on every set. You hit that 5th rep, your form breaks down, you kick your legs, and you burn out your central nervous system for no productive gain. This approach creates massive fatigue, reduces the total amount of quality work you can do, and stalls your progress indefinitely. The frustration is real: you feel strong, but the number on the bar never moves. The path from 5 to 10 isn't about more intensity in one set; it's about more quality volume across multiple sets. We're going to shift your focus from maxing out to building a strong base with sub-maximal sets. This allows you to train with perfect form, recover faster, and ultimately, do more total work, which is the non-negotiable driver of strength adaptation.

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The Pull-Up Formula: Why 25 Total Reps Beats 5 Max Reps

The reason you're stuck is simple math. Let's say your current workout is trying to beat your max, which looks something like this: Set 1: 5 reps (failure). Set 2: 3 reps (failure). Set 3: 2 reps (failure). Your grand total is 10 reps, with the quality degrading on each set. You've taught your body how to fail at 5 reps. Now, let's apply the volume accumulation principle. Your max is 5 reps. Instead of going to failure, you will work at about 60-80% of your max. That means doing sets of 3 or 4 reps. Look at the difference in total work:

• Old Method (Stuck): 3 sets to failure = ~10 total reps of decreasing quality.
• New Method (Progress): 6 sets of 4 reps = 24 total reps, all with perfect form.

You are literally doubling your productive training volume in a single session. Each of those 24 reps is a clean, effective signal to your back and arms to grow stronger. The old method's last few reps are just sloppy, fatigue-inducing noise. The number one mistake people make when trying to increase their pull-ups is thinking that intensity is king. For breaking through a plateau like this, volume is what forces your body to adapt. By not going to failure, you avoid deep CNS fatigue, allowing you to train again sooner with the same high quality. You're building momentum instead of constantly recovering from self-inflicted damage. That's the entire game. You know the formula now: more total reps with perfect form. But here's the gap between knowing and doing: can you tell me, with 100% certainty, how many total pull-ups you did last week versus three weeks ago? If the answer is 'no' or 'I think so,' you're not following a structure. You're just exercising and hoping for the best.

Your pull-up progress, all in one place.

Every workout logged. Proof you're getting stronger and closer to your goal.

Your 8-Week Blueprint from 5 to 10 Pull-Ups

This is not a 'try harder' plan. This is a structured, week-by-week protocol. Follow it exactly. Train pull-ups two times per week on non-consecutive days (e.g., Monday and Thursday) to allow for at least 48 hours of recovery.

Step 1: Establish Your Baseline (Do This Today)

First, confirm your true max. After a light warm-up, perform one set of pull-ups to failure with perfect form. No kipping, no half-reps. Chin must clear the bar, and arms must fully extend at the bottom. If you hit 5 clean reps, your max is 5. This number is your foundation for the next four weeks. Don't test your max again until the plan tells you to.

Step 2: Weeks 1-4: The Volume Accumulation Phase

The goal here is simple: increase the total number of perfect reps you do each workout. You will not go to failure. Each set should feel manageable, and you should feel like you could have done 1-2 more reps if you had to.

• Workout A (e.g., Monday): 6 sets of 3 reps. Rest 90 seconds between sets. (Total: 18 reps)
• Workout B (e.g., Thursday): 5 sets of 4 reps. Rest 90 seconds between sets. (Total: 20 reps)

Follow this for two weeks. In weeks 3 and 4, we increase the volume:

• Workout A: 7 sets of 3 reps. (Total: 21 reps)
• Workout B: 6 sets of 4 reps. (Total: 24 reps)

By the end of week 4, you'll be completing nearly 25 reps in a session with good form. This is a massive increase in workload from your old '3 sets to failure' routine.

Step 3: Weeks 5-8: The Intensity and Specialization Phase

At the start of week 5, re-test your max. After four weeks of this volume work, you will be stronger. You should now be able to do 7 or 8 clean reps. This new max becomes our new baseline.

• Weeks 5-6: Your new goal is to consolidate this strength into fewer sets. Perform 5 sets of 5 reps. (Total: 25 reps). This was your old single-set max, and now you're doing it for 5 straight sets. This is concrete progress.
• Weeks 7-8: We introduce a new stimulus: weighted pull-ups. This will make your bodyweight feel significantly lighter.
• Workout A: After warming up, do 2 sets of weighted pull-ups. Use a 5 or 10-pound dumbbell held between your feet. Aim for 3-4 reps. Then, drop the weight and do 3 more sets with just your bodyweight, aiming for max reps (which should now be in the 7-8 range).
• Workout B: Go back to volume. Perform as many sets as it takes to reach 30 total bodyweight reps, keeping sets in the 5-6 rep range.

Step 4: The Deload and Final Test

Week 9 is a deload. Your body needs to supercompensate. Do only one pull-up workout this week: 3 easy sets of 4 reps. That's it. Eat well and get plenty of sleep. At the start of week 10, warm up thoroughly, get on the bar, and perform one all-out set to failure. You will hit 10 reps.

Week 1 Will Feel Wrong. That's The Signal It's Working.

Here is the realistic timeline and what to expect. Getting from 5 to 10 pull-ups is an 8 to 10-week process for most people who follow this structure without deviation. It is not a 2-week fix. The most critical part is the first two weeks. Your workouts will feel 'too easy.' You will finish your 6 sets of 3 reps and think, "I could do more." This feeling is the entire point. You are stimulating the muscle, not annihilating it. This allows for recovery and adaptation, which is what makes you stronger. Resisting the urge to go to failure is the discipline that separates those who make progress from those who stay stuck.

Progress is not a straight line. You might hit 8 reps in week 5 and still be at 8 reps in week 7. This is a normal plateau. Do not panic or change the plan. Trust the process and continue accumulating the prescribed volume. The breakthrough will come.

Finally, do not neglect your supporting muscles. On your pull-up days, add 3 sets of 10-12 reps of a horizontal row (like Dumbbell Rows or Seated Cable Rows) and 3 sets of 10-12 reps of Face Pulls. A stronger back and shoulders will directly translate to a stronger pull-up. Don't just train the movement; build the machine.

Frequently Asked Questions

Assistance Exercises for Faster Progress

To improve your pull-ups, focus on strengthening the primary movers. Add exercises like Barbell Rows or Dumbbell Rows (3 sets of 8-12 reps) to build back thickness. Include Lat Pulldowns (3 sets of 10-15 reps) to increase volume, and finish with Bicep Curls to strengthen your arms.

Training Frequency for Pull-Ups

Train pull-ups 2, or at most 3, times per week. Your muscles do not get stronger during the workout; they get stronger during recovery. You need at least 48 hours between sessions that target the same muscles for them to repair and adapt. More is not better.

The Role of Negative Reps and Bands

Negative pull-ups (jumping to the top and lowering slowly for 5-8 seconds) are excellent for building foundational strength if you're below 5 reps. Since you can already do 5, focus on the volume protocol. Resistance bands can be used for warm-up sets but should not be the focus of your main workout.

Correct Pull-Up Form and Grip

A proper pull-up starts from a dead hang with full elbow extension. Pull until your chin is clearly over the bar. Your grip should be slightly wider than your shoulders. Avoid kipping, swinging, or not using a full range of motion, as these rob you of strength gains.

What to Do If You're Not Progressing

If you follow the 8-week plan and are still stuck, the issue is likely recovery or diet. Ensure you are eating enough protein (0.8-1g per pound of bodyweight) and sleeping at least 7-8 hours per night. If those are in check, take a full deload week (very light activity) and then restart the program.