43M / 91kg / 180cm — Stuck at 3 ugly Pull-ups for 6 months. Sick of program jumping and need a reality check.

I’ve reached a point of extreme frustration. I’ve been training for months, but my pull-ups have been stuck at a 3-rep max for half a year. I’m tired of jumping from one program to another without seeing the needle move.

My Goals:

• Physique: Lean calisthenics build (target 80–85kg).

• Strength Benchmarks: 10+ clean pull-ups, 10+ clean dips, 20+ clean pushups.

• Legs: I don’t care about them for aesthetics, but I’ll do them if it helps with weight loss and overall balance.

The Constraints:

• Stats: 43M, 180cm, ~91kg.

• Schedule: Desk job. I train at 05:30 AM with a hard 45-minute window.

• Family: I have "Dad Duty" (getting kids ready) Mon–Fri mornings.

• Gym Access: Mon–Fri mornings (1 hour max). No time limit on Sat/Sun.

• Equipment: Home doorframe pull-up bar (narrow/standard grip), basic resistance bands.

• Injuries: Knee irritation with impact (no jumping or running).

The Problem:

Every time I start a routine, I get discouraged by the lack of progress on my pull-ups and end up looking for a new "fix." I’m looking for a "shut up and do it" plan that actually accounts for a 91kg guy who is currently maxing out at 3 reps.

Questions for the Sub:

1. At my current weight and age, what is the most effective way to bridge the gap from 3 reps to 10? Should I be using bands for volume or sticking to negatives/weighted work?

2. With only 45 minutes in the morning and kids to get ready, how should I structure my week to prioritize pull-ups and dips without burning out?

3. Is my 91kg bodyweight the primary anchor holding back my reps, or is my programming likely the issue?

I need direct, critical feedback. If I’m doing something stupid, tell me.