Free pull-up timer for timed sets and rest periods. Track grease-the-groove sessions and rest intervals for pull-up training and chin-up workouts.
For strength (3–5 reps at high effort): rest 2–3 minutes. For hypertrophy (6–12 reps): rest 90 seconds–2 minutes. For endurance (12+ reps): rest 60–90 seconds. Insufficient rest leads to performance drops each set; use the timer to enforce consistent intervals.
Grease the groove (GTG): do submaximal pull-ups (50% of your max) every 30–60 minutes throughout the day. Use a 30-minute or hourly timer as a reminder to do a quick set. Over weeks, this method dramatically increases total volume and max reps.
3–5 sets is standard for most training programs. Volume should be based on quality reps, not set count. If you're dropping from 10 reps to 4 by set 4, you've done enough. Stop when you can't maintain form or rep count drops below 50% of your first set.
Yes. Ladder format: 1 pull-up, rest, 2 pull-ups, rest, 3 pull-ups... up to your max, then back down. The rest between rungs equals the number of reps you just did (in seconds). For 5 reps, rest 5 seconds. Use the timer for each brief rest.
Phase 1: Jumping negatives — jump up, lower slowly for 5 seconds (use a 5-sec timer). 5 sets of 3. Phase 2: Band-assisted pull-ups, 3 sets to fatigue. Phase 3: Full pull-up attempt with 2-minute rest between attempts. Most people progress in 6–12 weeks.