Three of the hardest goals on a bar: 50 pull-ups, the muscle-up, the human flag. Each is a wave — every block you pass builds it, and when the last one lands, it breaks.
Tap any dot for its standard and evidence · tap the crest for the goal.
Where you are
Your position on each line that matters for your chosen goals, plus the exact next standard to aim for. Saved on this device.
Session log
Exercise library
Every drill that feeds these goals, grouped by what it builds and how to progress it. Filter by type, or by how strong the evidence behind it is — those are shown separately on purpose.
The science behind it
What's actually studied, and what's practitioner know-how. Both are useful; the difference is labelled everywhere in this tool.
Two different kinds of claim live in this app. Training methods — building reps with sub-maximal volume, stopping sets before form breaks down, eccentric (lowering) work, grip and forearm training, spacing volume across the week — have direct support in the research below, some of it in pull-ups specifically. Skill sequences — the exact ladder from a tuck flag to a full flag, or from a chest-to-bar pull-up to a muscle-up — are coaching consensus: widely taught and clearly effective in practice, but not something controlled trials have tested step by step.
So a milestone's tag rates the method it leans on, not a promise about your timeline. The numbers in the standards (a 30-second hang, 5 reps) are the training community's field markers, not clinically validated cut-offs. Retest yourself often and trust your own log over any label here.