Your first pull-up

  • Objective

  • Be able to do at least 5 prone and supine pull-ups with ease
  • Level

  • Beginner
  • Duration

  • 14 Weeks
  • Frequence

  • 3 Days
Your first pull-up


This plan is aimed at beginners who want to do their first prone pull-up. Starting from level 0 we will progress very little by little so that you gain strength. When you finish the plan you will be able to do at least 5 prone pull-ups, and you will also be able to do dips without difficulty.

Must know

  • The program is designed to be done twice a week, so you can combine it in your schedule with other workouts, you will also have an extra routine in each phase in case you want to do 3 days.
  • Routines last approximately 45 minutes.
  • As for the rests, we recommend that you set them between 1' and 2’30”, depending on how difficult the routine is for you. Do not be afraid to put “long” rests, since the goal of the workout is for you to gain strength, not endurance or cardio.

Required Material

  • Low bar
  • Pull up bar


Being capable of doing:

  • 15 dead hang

Phase 12 Weeks

Novice stage level 0

Phase 22 Weeks

Australian pull ups mastery

Phase 32 Weeks

Strengthening in isometrics and eccentrics

Phase 42 Weeks

Partial Chin-Up Work

Phase 52 Weeks

Partial rep mastery in both holds

Phase 62 Weeks

Full range pull up

Phase 72 Weeks

Full Range Overhand Pull-Up

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