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PullUp Pilot
Free 12-week pull-up coaching by email that adjusts to your progress
An adaptive pull-up training program that sends one personalized session at a time by email, adjusting based on how each workout goes.
About
PullUp Pilot is a free adaptive pull-up training program that works by email. You provide your current maximum pull-ups, and the program sends one training session at a time. After each session, you log your results and effort level, and the next session adjusts based on your actual performance.
The program starts with a cautious first session and uses a three-step process: execute the session, log what happened including reps and perceived difficulty, and receive an adjusted next session. If you fell short, the next session is lighter; if you cruised through it, it increases slightly. The program runs for approximately 12 weeks but can extend to accommodate life circumstances.
There is no app required, and privacy is the default. The program handles missed sessions without creating catch-up pressure—if you miss Wednesday, the schedule simply moves forward. It focuses exclusively on strict pull-ups and includes guidance for different experience levels, from beginners using assistance through advanced practitioners adding weighted sets.
Features at a glance
- Email-based coaching without requiring an app
- Cautious starting dose based on current max and available days
- Flexible scheduling that moves forward when sessions are missed
- Capped adjustments so one good or bad day doesn't swing the plan wildly
- Support for multiple training frequencies from two to five days per week
- Assistance and progression options for beginners
- Weighted pull-up options for advanced practitioners
- Private progress tracking with optional public sharing via nickname
Pricing
Pricing model: Free
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Quick answers
- How often will you email me?
- You receive one email per planned session. If you haven't responded after three days, you get one reminder, then the program waits. When you return, you indicate whether you trained but forgot to log numbers or did not train at all. The program never guesses from silence.
- What happens to my email and progress?
- Your email is used only to send your training plan and secure sign-in links. It is never sold. Your progress plan is private by default. If you choose to publish a progress page, it uses a nickname and never displays your email or bodyweight.
- What if I miss a week?
- Nothing happens. There is no streak system. When you return, open your page, do the session, and log it. The next session adjusts from your actual performance.
- Why is it free?
- The site earns commissions if you buy equipment through its clearly marked links. You never need to purchase anything, and there is always a free alternative listed next to each item.
- Is this medical advice?
- No, it is general exercise guidance. If something hurts, or you feel dizzy or numb, stop and talk to a doctor or physiotherapist.
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