Pull-Up Progression: 6 to 9 Reps
The 6-to-9 pull-up bracket covers candidates whose max set is between 6 and 9 strict reps, just under the PST minimum of 10. The NSW guide prescribes 4-5 sets of 4-5 reps, for 16-25 total reps per session, to close the gap to a qualifying score.
What This Bracket Means
Six to nine pull-ups is the last bracket below the PST minimum. The candidate is close to qualifying, and every additional strict rep counts. The guide moves the prescription to 4-5 sets of 4-5 reps, cutting the set count slightly while raising reps per set. Each set is now about half of the max, which is enough to build endurance in the lats, biceps, and forearms without turning every session into a test. This bracket is also where grip fatigue starts to show, because sets of five with a slow negative keep the hands on the bar for a meaningful stretch of time.
The Daily Workout
Perform 4-5 sets of 4-5 pull-ups on 4-5 days per week, with 1-2 minutes of rest between sets, for 16 to 25 total reps. A candidate maxing 6 does 4 sets of 4; a candidate maxing 9 can run 5 sets of 5. Every rep is strict, from a dead hang to chin over the bar, with a controlled descent that takes twice as long as the pull. The guide lists narrow, wide, supinated, and commando grip variations. One of those can replace a single set for variety, but the overhand shoulder-width pull-up remains the main event because it is what the PST measures.
Testing and Moving Up
Test a single max set weekly. At 10 strict reps, move into the 10-to-12 bracket, and the candidate is now at the PST minimum. If the max is stuck at 8 or 9, look at the negative. Slow, controlled lowering on every training rep is the guide's prescription and the most reliable way to add the last couple of reps. Also check bodyweight and recovery; pull-ups are the PST event most sensitive to a few extra pounds. Avoid adding upper body lifting on the same day as the calisthenics block, which the guide explicitly warns against.
Daily prescription for this bracket
| Sets | Reps per set | Total reps |
|---|---|---|
| 4-5 | 4-5 | 16-25 |
The rep you are missing is usually the last inch. Practice pulling the chin fully over the bar on every training rep, not just close to it.
Related Terms
The 10-to-12 pull-up bracket is the tier where a candidate's max set meets the PST minimum of 10 and begins to move past it. The NSW guide prescribes 4-5 sets of 5-6 reps, for 20-30 total reps per session. Competitive scores of 15-20 or more are still ahead.
The under-6 pull-up bracket is the entry tier of the NSW pull-up progression, for candidates whose max set is fewer than 6 strict pull-ups. The guide prescribes 5-6 sets of 2-3 reps, for 10-18 total reps per session, which builds pulling strength through frequent, low-rep practice.
Pull-ups are an upper-body calisthenics exercise and one of the five scored events in the Physical Screening Test (PST). Unlike push-ups and sit-ups which are timed, PST pull-ups are performed as a single max-effort set with no time limit, testing absolute upper-body pulling strength and endurance.
PST standards define two thresholds for each of the five Physical Screening Test events: a minimum score that qualifies a candidate to enter the Naval Special Warfare pipeline, and a competitive score that reflects the level successful candidates actually arrive with. The gap between the two is the target of the 26-week preparation program.
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