30 daysStrengthAdvanced
100 Pull-Ups a Day
Own your bodyweight. Build a back that turns heads.
The mission
Greasing the groove with 100 strict pull-ups every day. Split into as many sets as you need.
Daily task
Hit 100 strict pull-ups (split however you want).
When to do it
Grease the groove: 10 reps every hour you're awake.
How to perform — step by step
- 1Dead hang start: arms straight, shoulders packed down.
- 2Pull until chin clearly above the bar — no chin reach.
- 3Lower under control for 2s. No drops, no kipping.
- 4Mix grips daily: pronated, supinated, neutral, wide.
Day-by-day plan
Pick your level — every day shows you exactly what to do, set by set.
Strict reps. Mix grips daily. Grease-the-groove style.
Week 1
Week 2
Week 3
Week 4
Week 5
Rules
- Strict reps only — full hang to chin above the bar.
- Bands allowed for the first week, then strict only.
- Log total reps and number of sets each day.
Common mistakes
- Kipping to hit numbers — defeats the back-building purpose.
- Same grip every day — leads to elbow tendonitis.
- No deload. If shoulders ache 3+ days, cut volume 50%.
Reward when you finish
10% OFF any Onyx program
Bar Beast Badge + leaderboard placement.
A unique one-time discount code is generated just for you on Day 30. Codes are single-use and tied to your account — they can't be shared or reused.
-10%