Your First Pull-up
Eight weeks aimed at one rep — hangs, rows, negatives and chin-ups, twice or three times a week.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A bar you can hang from with your feet clear of the floor, a lower bar or rail around hip height for rows, and a step for the dips.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Pull A
- Pull-up 5 × 1 negative, 5 sec down
- Push-up 3 × 10
- Hanging Leg Raise 3 × 8
- Dead Bug 3 × 10 each side
Step or jump to the top, then fight the way down. The lowering is the whole set.
Day 2 Full Body
- Chin-up or Assisted Pull-up 5 × 3
- Bodyweight Squat 3 × 15
- Bench Dip 3 × 10
- Side Plank 3 × 30 sec each side
Palms towards you today. Singles with a rest between them beat three ugly reps in a row.
Day 3 Pull B
- Pull-up 4 × 20 sec dead hang
- Inverted Row or Band Pull-Apart 3 × 8
- Walking Lunge 3 × 10 steps
- Glute Bridge 3 × 15
Hang with your shoulders pulled down, not loose, and get off the bar before the grip goes. Rows: the straighter your body, the harder the row.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
What it trains
Lats · Abdominals · Quadriceps · Chest · Glutes · Middle back · Shoulders · Triceps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A bar you can hang from with your feet clear of the floor, a lower bar or rail around hip height for rows, and a step for the dips. Train 2 or 3 days a week. You pick when you add it.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Your First Pull-up” lands in your calendar. No new sessions arrive after it. Get all 8 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
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