30 Days. One Goal. Stronger Reps.

Build a personalized push-up or pull-up training plan based on your current ability, training experience, and weekly schedule.

Start My ChallengeHow It Works

Example 3-day week: filled days are training, outlined days are recovery, the circled day is your day-30 reassessment.

Choose your challenge

Both challenges use the same questionnaire and plan builder.

Push-up Challenge

  • Build push-up strength and repetition capacity.
  • Receive a plan based on your current maximum strict push-ups.
  • Follow scheduled sessions and recovery days.
Start Push-up Challenge

Pull-up Challenge

  • Develop strict pull-up strength and repetition capacity.
  • Receive a plan based on your current maximum strict pull-ups.
  • Follow a progressive plan with appropriate recovery.
Start Pull-up Challenge

How it works

Four steps, about two minutes to set up.

  1. Choose your challenge

    Push-ups or pull-ups.

  2. Tell us your starting point

    Maximum strict reps, experience, training days, and any pain or injury.

  3. Get your plan

    A schedule of exercises, sets, reps, rest periods, and recovery days.

  4. Complete your sessions

    Mark workouts complete and follow your progress on the 30-day calendar.

Why a structured 30-day plan

Most people who want more push-ups or pull-ups do not lack effort. They lack a plan that fits where they are today.

Bodyweight strength responds to a simple pattern: do enough quality work to give your muscles and tendons a reason to adapt, then recover long enough to actually adapt. Random daily sessions to exhaustion tend to stall because form breaks down and recovery never catches up. A short, repeatable plan with planned rest is easier to stick with and easier to measure.

That is why MYINIA asks for your strict maximum. A max that includes half reps, sagging hips or kipping gives a plan that is too hard on paper and unsafe in practice. Starting from an honest number keeps every session in a range you can finish with good form.

What counts as a strict rep

Use these standards when you test your max and when you train. If form breaks down, the rep does not count.

Strict push-up

  • Hands under or just outside the shoulders, body in one straight line from head to heels.
  • Lower until your chest is close to the floor.
  • Press up until your arms are fully straight, without sagging hips or piking.
  • No pausing on the floor to rest your whole body.

Strict pull-up

  • Start from a dead hang with straight arms.
  • Pull until your chin is clearly over the bar.
  • Lower under control back to straight arms.
  • No kipping, swinging or leg drive.

Where should you start?

The plan adapts, but it helps to know what to expect.

  1. You can do 0 reps

    Push-up plans begin with incline variations on a wall, counter or bench. Pull-up plans begin with hangs and scapular pulls, then move to assisted pull-ups and slow negatives. This is a normal and effective starting point.

  2. You can do a few reps

    Your plan uses submaximal sets, leaving reps in reserve so every set stays clean. Total volume builds across the weeks without grinding to failure.

  3. You already train regularly

    Choose Intermediate or Advanced to adjust workload. The plan never prescribes more than your max supports, so a higher level does not mean reckless jumps.

What you get

Everything here works today. Results vary from person to person.

Tips for a better 30 days

Small habits make the biggest difference.

  1. Stop 1-2 reps before failure

    Leaving a little in reserve protects form and lets you train again in a day or two.

  2. Rest properly between sets

    Longer rests are not lazy. They let you repeat good reps instead of ugly ones.

  3. Warm up first

    Spend a few minutes on easy arm circles, shoulder rolls, wrist mobility and a few light reps before your first working set.

  4. Support the work

    Sleep, enough food and regular daily movement matter as much as the sets themselves.

  5. Check your setup

    For pull-ups, make sure the bar is secure and rated for your weight before every session.

Quick answers

More detail is in the full FAQ.

Is it really free?

Yes. There is no sign-up and no payment. Your plan is generated in your browser.

Where is my progress saved?

In your browser's local storage on this device only. Clearing browser data removes it, and it does not sync between devices.

What if I miss a workout?

Your current streak resets, but your longest streak and completed sessions stay. The challenge continues with the next scheduled session.

I have pain or an injury. Should I use this?

See a doctor or physiotherapist first. The tool will not build a demanding plan if you report pain affecting the exercise.

Start Where You Are. Build From There.

Choose your exercise, get your plan, and start your 30-day challenge.

Build My Plan