Your First Pull-Up
The pull-up is the gateway upper-body strength move. Here's the 8-week protocol — works for beginners, men and women.
Week 1–2: hang, scap, assist
Dead hang 3 × 20 sec daily. Scapular pull-ups 3 × 8. Band-assisted pull-ups with thick band, 3 × 5.
Week 3–4: negatives
Jump to top of bar, lower yourself over 4–5 seconds. 3 × 5 negatives, twice a week. Non-negotiable: go slow.
Week 5–6: lighter band + volume
Band-assisted pull-ups with thinner band, 4 × 6. Add 2 × hollow-body holds for core.
Week 7–8: the test
Every 3–4 days, attempt one strict pull-up. Most people get it on attempt 2–4. Once you have one — you're on the grid.
After the first
Drop assistance entirely. 4 × max-rep sets, 2x/week. Progress is fast from here — 5 reps in 4 weeks is common.
This is the protocol.
Burn & Build is the program.
The framework on this page works. The plan that executes it for YOUR body — weekly, daily, with accountability — is one click.
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