Achieving your first pull-up is an exciting milestone that represents strength, perseverance, and progress. Whether you’re a fitness enthusiast or just starting your journey, getting that first pull-up can seem daunting. However, with the right approach and a structured program, you can turn this challenge into a reality.
Welcome to our 8-week pull-up program, designed specifically to help you build the strength and confidence needed to conquer your first pull-up (or get you more if you already have one). This program focuses on incremental progress, combining exercises that target your upper body, back, and core. Each workout is crafted to be effective, taking just three days a week and about 20 minutes per session. We've also included video links to the exercises at the end of the article so you never have to guess a movement.
Step 1: Measure where you're At
Before we dive into the program, it's best to test your current pull-up strength. This will help you measure you progress over the next 8 weeks. While you are likely to make progress, you may not get a strict pull-up at the end of the 8 weeks depending on how far away you are from your first pull-up. You may have to repeat this program before you get your first one, but measuring your progress will help you see if you're headed in the right direction.
If you're still working on your first strict pull-up, find the lightest banded strict pull-up that allows you to still complete one rep. For this test and all of the banded pull-up work in this program, we recommend putting the band across the J-hooks like this. We like this method because it allows you to incrementally lower the band, lessening the support and making the pull-up harder over time. When you test, note the color of band used and what hole the J-hook was placed on the rig.
Once you've tested your current strict pull-up strength, it's time to begin the program!
Week 1-2
Day 1:
Ring Rows - 3 sets of 6-8 reps (challenging)
Dumbbell Bent Over Rows - 3 sets of 8-10 reps per arm
Plank - 3 sets of 30-40 seconds
Day 2:
Negative Pull-Ups (slowly lower yourself from the bar) - 3 sets of 3-5 reps
Straight Arm Banded Lat Pull Down - 3 sets of 8-10 reps
Hollow Hold - 3 sets of 20-30 seconds
Day 3:
Band Assisted Pull-Ups - 3 sets of 6-8 reps (challenging)
Dual Dumbbell Bicep Curls - 3 sets of 10-12 reps
Tuck L Hang - 3 sets of 20-30 seconds
Week 3-4
Day 1:
Ring Rows - 3 sets of 4-6 reps (challenging)
Dumbbell Bent Over Rows - 3 sets of 8-10 reps per arm
Flutter Kicks - 3 sets of 30-40 seconds
Day 2:
Negative Pull-Ups (slowly lower yourself from the bar) - 3 sets of 3-5 reps
Banded Face Pulls - 3 sets of 8-10 reps
Passive Hang - 3 sets of 30-40 seconds
Day 3:
Band Assisted Pull-Ups - 3 sets of 4-6 reps (challenging)
Dual Dumbbell Hammer Curls - 3 sets of 10-12 reps
Hanging Knee Tucks - 3 sets of 8-10 reps
Week 5-6
Day 1:
Ring Rows - 3 sets of 3-5 reps (challenging)
Dumbbell Bent Over Rows - 3 sets of 6-8 reps per arm
Russian Twists - 3 sets of 30-40 seconds
Day 2:
Negative Pull-Ups (slowly lower yourself from the bar) - 3 sets of 3-4 reps
Ring Face Pulls - 3 sets of 8-10 reps
Passive Hang - 3 sets of 30-40 seconds
Day 3:
Band Assisted Pull-Ups - 3 sets of 3-5 reps (challenging)
Dual Dumbbell Bicep Curls - 3 sets of 10-12 reps
Hanging Knee Tucks - 3 sets of 10-12 reps
Week 7-8
Day 1:
Ring Rows - 3 sets of 3-5 reps (challenging)
Supinated Barbell Bent Over Row - 3 sets of 4-6 reps
Russian Twists - 3 sets of 30-40 seconds
Day 2:
Negative Pull-Ups (slowly lower yourself from the bar) - 3 sets of 3-4 reps
Ring Face Pulls - 3 sets of 8-10 reps
Passive Hang - 3 sets of 30-40 seconds
Day 3:
Band Assisted Pull-Ups - 3 sets of 2-4 reps (challenging)
Zottman Curls - 3 sets of 10-12 reps
Hanging Knee Tucks - 3 sets of 10-12 reps
Notes:
Ensure proper form and control during all exercises.
As the reps come down week over week, bring down your band height or switch to a lighter band to make the pull-ups progressively more difficult.
Take adequate rest between sets, typically 30-60 seconds.
Stay consistent and patient, as building strength for a pull-up takes time.
Time To Test
Once you've finished the 8 week program, take at least two days of rest and retest your strict pull-up. Start by attempting the banded pull-up you hit at the test at the beginning of the cycle. If you hit it, reduce the band height and/or switch to a lighter band. Only attempt one rep at each level. Take two minutes of rest between your sets and proceed until you can't complete a rep!
To Wrap It Up
Achieving your first pull-up is a significant milestone in your fitness journey. It’s a testament to your strength, dedication, and perseverance. By incorporating a variety of accessory exercises, maintaining a consistent training regimen, and focusing on proper form, you can progressively build the necessary muscle and confidence to conquer the pull-up. Remember, everyone starts somewhere, and progress may be gradual. Celebrate every small victory along the way, stay patient, and keep pushing forward.
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