Want to take a shot at Jeff Cavaliere’s pullup challenge? It doesn’t matter if you can knock out more than 15 reps in a single set of pullups or struggle to do up to 3. Anyone can take part in this pull-up workout challenge.
The rules are simple. You perform a certain number of reps of a pull-up dependent upon your starting strength level. This number is determined specifically by the number of pullups you can do in a single set to failure. You can either test this before you attempt the challenge or on a separate day so you can be fresh for the main event.
Here is how to determine your pull-up rep goal:
1-3 pullups in a single max set: You will perform 15 reps in this challenge
4-8 pullups in a single max set: You will perform 30 reps in this challenge
9-14 pullups in a single max set: You will perform 40 reps in this challenge
15 or more pullups in a singe max set: You will perform 50 reps in this challenge.
That said, the scoring in this workout is not about your ability to perform the number of reps so much as it has to do with how many sets it takes you to perform them. Each time you drop from the bar, the set you are performing is considered over. Your rest time between sets should either be as long as it takes the person you are going head to head with to complete their reps or 30 seconds max if you are performing it by yourself.
To count these reps you want to be sure that you get your chin up over the bar on every rep and that you extend all the way down at the bottom. Count out the rep at the bottom to ensure that you pause briefly before ascending into your next repetition.
The short rest time is definitely going to be a humbling addition to this workout for many. You may be used to knocking out reps of pullups but then taking adequate rest in between sets to enable you to get just as many or close to as many reps again in subsequent sets. Not here. You have to max out that rest time at just 30 seconds and get back up on the bar to continue.
If you are performing this in the doorway at home using a door pull-up bar and find that your legs are too long and hit the floor – it is acceptable to bend your knees behind you. Generally, if height isn’t an issue however I recommend that you keep your legs straight and a little out in front of you to maximize the output of the kinetic chain without succumbing to energy leaks that can sap your strength.
It doesn’t matter if you are a rank beginner or someone that is more advanced, anyone can perform this pullup challenge. Be sure to share it with a friend that you think would like the chance to compete as well. If you don’t do as well as you think you could, don’t be afraid to rest up a couple days and come back to perform it again. Also, you may find that you used the wrong strategy when you performed this challenge. Taking the sets close to failure may be costing you a shot to get more reps out in later sets but you need to be careful that you don’t do too many unnecessary sets that will increase your total count.
So how do you score yourself? Use this chart to see.
How many sets did it take you to complete your goal number of reps?
5 or less sets: X-Treme
6-8 sets: Elite
9-11 sets: Pro
12-15 sets: Solid
More than 15 sets: Basix
If you are looking for workouts to not only increase your pullups but help you to do more pullups than you are right now while building a ripped athletic body, be sure to click the link below to visit athleanx.com and start building the body of an athlete today.
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49 comments
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Jeff 3 sets. Bet… ok ok changing it to 5
6:20 my mans using momentum
Jessy looks like the long dark character
its fake, obviously this is cgi with greenscreen and a deepfake of someone else doing the pulls ups
I would do like 10 in the row
Meanwhile, I am too wimpy to do one pullup!
10 sets, let's goooo!
I did it by going at a steady, medium pace (3×5 reps, 4×4 reps and 3×3 reps)
You should determine rest time
Jeff you don't know how to push yourself …at the end you could've done all 11 once don't be a pussboy
Pullups are easy strength wise but holy fuck my arms are dead after the first set.
thats the edge right there,a good workout partner to keep each other moving nice work guys
I tried this challenge for my first ever YouTube video: This is how it went! It's not the best but through recording and editing practice, my content will improve and be more entertaining!
https://www.youtube.com/watch?v=LhAO38VKaEw
Pull ups can humble the best of the best. Cool challenge!
Try out with Chris Heria
Thats some good sauce on jeffs shirt
Rewatched this video & I finally encouraged myself to do this pull up challenge.
My progress:
set 1: 15
set 2: +7 = 22
set 3: +6 = 28
set 4: +5 = 33
set 5: +5 = 38
set 6: +5 = 43
set 7: +5 = 48
set 8: +2 = 50
Total time: 7mins 32secs
I cannot beat Jeff.
Yeah this is what I hate about workout. Like you cannot even physically do one single one anyone and you still have like 10 reps to go
Fun to watch
3 sets for jeff
This is awesome!
Great Jeff!
took me 7 damn sets, sad
Using momentum to get the top, dropping way to fast,
no pause at top so you don't get full contraction, no slow negatives, no dead hang
Hi Jeff, I'm just wondering why I can do more chin ups than pull ups? Tho with pull ups, I'm in the Elite category.
Hey Jeff, revisit this! Can Jesse get to 50 in less than 13?
Will the scale be the same for pushups? Because i dont hav a pullup bar nor do i know to do a pullup
7 sets. 15,9,9,6.4,4,3. If you respond ill do it again and with video
At the first try i make 25.
Second 10 – 12.
And than it goes rapidly down 😱.
Keep you chin up Jeff! 😂
😤 god damn it! why is his beard so damn cool?!
Browney had done this
i like it how Jeff smiles throughout the challenge … cool guy
Sorry but I won. 50 in 7
Jeff would you say that ir's true or not rhat "All "back" work should move the scapula through it's entire range of movement, from full adduction to full abduction. If you start the exercise with the little finger higher than the thumb. It makes it easier to get into full abduction position. That's why the bar should be turned up on the outside not turned down."
What it’s 1 set? 1 set should be Extra Extreme.
you can see jeff pulling with his right arm when he struggles
Do you have a physical therapy book my body is jacked. I don't have access to internet all the time and I'd like to get a copy for friends who work construction.. takes a tole after awhile and I have a tough time getting em to jist watch the dang vidoe
And then someone says let me do 7600 of these in 24hrs
You guys should really stay on your pullup game. They stack up quick if you do a few every day. 50 reps should be done in two sets max if youre racing.
Good shit
It's good to see superhuman Jeff only managing a few reps with very big volumes. I thought it was only me who fatigued quickly during pull ups.
Hi Jeff
can you do a video on some outdoor workouts to build muscle
When Jeff walks down stairs he pauses each step for the eccentricity
That's 49 more than i can do…. I'm making serious gainz 😐
41 years, max. number 11, took me 11 sets to reach 40 pull ups
I appreciate the honesty in this video. Other calisthenics guys show hundreds of pull-ups in perfect form but it’s edited. Makes me feel better that I can only do 9-12 on my first set.
What about the Freaks who do 50 in one set?!
That biceps is tryna explode 🤣