16-20 Pullups

If you did 16-20 pullups in the test
Day 1 120 seconds (or more) between sets		Day 5 120 seconds (or more) between sets
set 1	8	set 1	11
set 2	11	set 2	15
set 3	8	set 3	10
set 4	8	set 4	10
set 5	max (minimum 10)	set 5	max (minimum 13)
Minimum 1 day break		Minimum 1 day break
Day 2 120 seconds (or more) between sets		Day 6 120 seconds (or more) between sets
set 1	9	set 1	11
set 2	12	set 2	15
set 3	9	set 3	11
set 4	9	set 4	11
set 5	max (minimum 11)	set 5	max (minimum 13)
Minimum 1 day break		Minimum 2 day break
Day 3 120 seconds (or more) between sets		Day 7 120 seconds (or more) between sets
set 1	9	set 1	12
set 2	13	set 2	16
set 3	9	set 3	11
set 4	9	set 4	11
set 5	max (minimum 12)	set 5	max (minimum 15)
Minimum 2 day break		Minimum 1 day break
Day 4 120 seconds (or more) between sets		Day 8 120 seconds (or more) between sets
set 1	10	set 1	12
set 2	14	set 2	16
set 3	10	set 3	12
set 4	10	set 4	12
set 5	max (minimum 13)	set 5	max (minimum 16)
Minimum 1 day break		Minimum 1 day break
Day 9 120 seconds (or more) between sets
set 1	13
set 2	17
set 3	13
set 4	13
set 5	max (minimum 16)
Minimum 2 day break

Pull-Ups Across the Martial Arts

Ask fighters from very different disciplines what they do outside of technique work, and a surprising number will mention the pull-up. It's a rare exercise that pays off for a grappler and a striker equally, which is exactly why it has quietly become a fixture in martial arts conditioning. The reasons come down to a handful of qualities that nearly every fighting style values.

Grip is the first. In grappling arts like Brazilian Jiu-Jitsu, Judo, and wrestling, controlling an opponent starts with the hands, and pull-ups, especially towel or rope variations, build the forearm and finger strength that makes grips hard to break. That same crushing grip matters in any style that involves clinching, throws, or joint control.

Then there's raw pulling strength through the back, shoulders, and arms. Grapplers use it to execute throws and takedowns and to hold dominant positions on the ground. Strikers in Muay Thai, kickboxing, and karate benefit differently: a strong, connected upper body and core help transfer force into punches, knees, and kicks, and the stability pull-ups build supports the quick, balanced footwork that striking depends on.

Pull-ups also train the parts of fitness that don't show up in a highlight reel. The core stays engaged throughout each rep, which supports the balance and body control that styles like Capoeira, Aikido, and Wing Chun live on. Performed in sets, they build the muscular endurance that keeps a fighter effective deep into a hard round or a long roll. And the strength around the shoulder joint that comes from consistent pulling helps a body hold up to the demands of high-impact training in styles full of overhead kicks and blocks.

There's a mental dimension too. Grinding out a tough set of pull-ups is a small exercise in pushing through discomfort, and that willingness to keep going carries over to the mat and the ring. Plenty of coaches treat that stubbornness as a trainable skill in its own right.

Best of all, the pull-up is flexible. Wide grip, close grip, weighted, or eventually one-arm, the variations let fighters at any level tailor the work to their sport and skill. Start where you are, add difficulty gradually, and mix up your grips, and the bar becomes one of the most useful pieces of equipment in the gym.