PULL25 FIELD GUIDE
The 5×5 Pull-up Program Explained
Understand the 25-rep format, Pull25’s assistance rules, and the transition from assisted to weighted training.
A 5×5 pull-up workout is five sets of five repetitions, with rest between sets. Pull25 applies that format to assisted pull-ups and, later, weighted pull-ups so you can track changes in difficulty over time.
What does 5×5 mean?
Five sets of five equals 25 planned repetitions. The sets are separated by rest; it does not mean doing 25 reps continuously. Assistance makes the movement manageable before you can perform the full target without help.
For example, 5, 5, 5, 5, 5 meets the target. A result of 5, 5, 4, 4, 3 is a useful training record, but it is not a completed 5×5. Log the actual result so your next workout reflects what you did.
How Pull25 uses the format
Assisted training: record your machine assistance and reps. Completing the workout target reduces the next assistance setting by your selected machine increment. Missing the target normally repeats the setting; repeated misses can trigger an easier adjustment.
Unassisted milestone: the aim is a full 5×5 without machine assistance. This is more demanding than a first single pull-up. Do not confuse an estimated graduation date with proof that you can complete it.
Weighted training: after the unassisted milestone, the app supports recording belt weight. Completing the target increases the next added load by the selected increment. Added weight is optional; you can keep practicing bodyweight repetitions.
| Training stage | What the number means | Harder next step |
|---|---|---|
| Assisted | Weight helping you | Reduce assistance |
| Unassisted | Your bodyweight | Build repeatable sets |
| Weighted | Extra belt weight | Increase added weight |
Settings should match your equipment
Pull25 offers 5 or 10 lb machine increments, a configurable set target, and an adjustable rest timer. Its default rest is 90 seconds. Use the increment your machine provides and take additional rest when needed.
The assistance shown in the app must match the counterweight setting, not the weight you think you are lifting. Bodyweight minus assistance is only an approximate net-load estimate. For equipment differences and a worked example, read the assistance guide.
Who is this approach for?
It can suit people who want a simple record of assisted pulling practice and a clear next-session setting. You need access to suitable equipment for the assisted stage. Guest mode lets you try the app before creating an account.
It is not a complete fitness program and does not cover every movement or training goal. Five sets may be excessive for some beginners. The best amount of work depends on your ability, other training, and recovery; choose a manageable target rather than forcing the default.
The ACSM’s 2026 guidance emphasizes consistent, individualized resistance training. It does not establish Pull25’s specific 5×5 progression as uniquely best or promise a particular result.
Start with a record you can trust
Try a manageable session and log the reps you actually complete. Keep your machine and technique consistent, repeat settings when needed, and review your history after several sessions. The useful signal is repeatable improvement, not a streak maintained at the expense of recovery.
Guest workout records stay on the current browser. An account lets you save progress across devices. Opening a guide does not reset an existing workout profile.
Sources and approach
General training information is informed by the references below. App behavior is checked against Pull25’s implementation. These guides have not been independently reviewed by a coach or clinician. Editorial approach.
- ACSM: 2026 resistance training guidelinesGeneral principles of consistency and individualization; not validation of Pull25’s specific algorithm.
- NASM: Pull-up exercise referenceMovement technique and assisted variations.
Exercise should be adapted to your ability and recovery. Stop if a movement causes sharp or worsening pain.