PDF guide
From 0 to 10 Pull-Ups and 50 Push-UpsThe 12-week plan, level by level, from your first rep to sets of 10
PDF · 25 pages · $29
By the end, you know your exact level, which step comes next, and you follow a numbers-based plan toward your first strict pull-ups and longer and longer sets of push-ups.
Who it's for
Beginners who can't do a single pull-up, lifters stuck at a few reps, people preparing for a fitness test, and anyone training calisthenics at home.
Inside
- 6 tests to find your pull-up and push-up level
- Two complete progressions, from wall push-ups to weighted push-ups, from dead hangs to weighted pull-ups
- 12-week plan, 3 workouts a week, with the prescription for each level
- Strict technique and the mistakes that stall progress
- The methods that work: clusters, ladders, negatives, practice sets
- Keeping your elbows and shoulders healthy
- 12-week training log
What you get
- The full guide as a PDF (25 A4 pages), to print or read on your phone
- Week-by-week plans: exercises, sets, reps, rest and progression
- Exercise technique and the most common mistakes
- A tick-box training log at the end
- The studies behind the advice, with references
$29one-time payment
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In pictures
Illustrative photos, published by their authors under a free licence.
✓ VerifiedReviewed by industry professionals
Sourced, checked guides, reviewed by pros
- scientific studies cited, each with its DOI
- 7scientific studies cited, each with its DOI
- pages with a paginated contents page, updated October 2026
- 25pages with a paginated contents page, updated October 2026
- automated checks on every site update
- 61automated checks on every site update
The method
- 1Primary sources: published studies and official guidelines, never a forum.
- 2Every number linked to its source, listed at the end of the guide.
- 3Dated editions: every guide shows its update date.
Built from the guidelines and publications of:
- World Health Organization
- British Journal of Sports Medicine
- Journal of Strength and Conditioning Research
Chapters
- 01Before You Start
- 02Understanding the Two Movements
- 03Starting Tests
- 04The Two Progressions
- 05Technique
- 06The Methods That Work
- 07The 12-Week Program
- 08Elbows and Shoulders: Staying Pain-Free
- 09Body Weight and Nutrition
- 10The Mistakes That Keep You From 10 Pull-Ups and 50 Push-Ups
- 11Frequently Asked Questions
- 12Training Log
- 13Sources
Pick your plan
One guide, one pack or the whole library
Same format, same cited sources: only the number of programs changes.
One guide
One clear goal, one complete plan.
$29
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
One pack
Several guides on the same theme.
$79
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
- Best value
Complete library
Every training guide plus the 12-week Program.
$149
instead of $571 one by one · you save $422
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
Payment and delivery
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These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.