Beginner

Road to Pull-Up

Achieve Your First Pull-Up

fitness_center 32 Workouts

view_list 8 Weeks

calendar_today 4x per week

About This Program

An 8-week progressive program designed to help you achieve your first pull-up. Build grip strength, hanging endurance, and pulling power through progressive exercises.

Equipment Needed

check_circle Pullup Bar check_circle Low Bar check_circle Box check_circle Resistance Band

Program Phases

Phase 1

Weeks 1 - 3

Build grip and hanging endurance. Focus on dead hangs, scapular activation, and rowing movements.

Phase 2

Weeks 4 - 6

Practice the pull-up movement pattern with assistance. Progress from band-assisted to negatives.

Phase 3

Weeks 7 - 8

Achieve your first unassisted pull-up through focused attempts and strength maintenance.

Start This Program

Download the app to track your progress.

download Get the App

Program Structure

Week 1

4 workouts

Pull Focus

schedule 52 min shoulders, back +2

Push & Core

schedule 51 min shoulders, chest +4

Pull Focus

schedule 57 min shoulders, back +2

Complementary

schedule 56 min shoulders, back +5

Week 2

4 workouts

Pull Progression

schedule 1h 4m shoulders, back +2

Push & Core

schedule 53 min shoulders, chest +4

Pull Intensity

schedule 1h shoulders, back +2

Complementary

schedule 1h 2m shoulders, back +5

Week 3

4 workouts

Pull Volume

schedule 1h 10m shoulders, back +2

Push & Core

schedule 55 min shoulders, chest +4

Pull Test

schedule 1h 2m shoulders, back +2

Full Body

schedule 59 min shoulders, back +5

Week 4

4 workouts

Assisted Pull-ups (Deload)

schedule 45 min shoulders, back +2

Push & Support (Deload)

schedule 37 min shoulders, chest +4

Pull Intensity (Deload)

schedule 46 min shoulders, back +1

Recovery Focus (Deload)

schedule 41 min shoulders, back +5

Week 5

4 workouts

Pull Progression

schedule 1h 3m shoulders, back +2

Push & Core

schedule 59 min shoulders, chest +4

Pull Test Day

schedule 1h 3m shoulders, back +1

Full Body

schedule 1h 4m shoulders, back +5

Week 6

4 workouts

Strict Pull Attempts

schedule 1h 2m shoulders, back +2

Push & Support

schedule 1h 8m shoulders, chest +4

Pull Volume

schedule 1h 3m shoulders, back +2

Full Body

schedule 1h 7m shoulders, back +5

Week 7

4 workouts

Pull-up Focus

schedule 1h 3m shoulders, back +2

Light Push & Core

schedule 47 min shoulders, chest +4

Pull-up Attempts

schedule 1h 4m shoulders, back +1

Full Body Maintenance

schedule 59 min shoulders, back +5

Week 8

4 workouts

Pull-up Practice

schedule 56 min shoulders, back +1

Light Day

schedule 26 min shoulders, chest +5

Graduation Assessment

schedule 54 min shoulders, back +5

Recovery & Reflection

schedule 34 min shoulders, back +5

Ready to Start Road to Pull-Up?

Download the Grit Workouts app to access this program, track your progress, and achieve your goals.

download Download the App

Road to Pull-Up

About This Program

Equipment Needed

Program Phases

Phase 1

Phase 2

Phase 3

Start This Program

Program Structure

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Ready to Start Road to Pull-Up?

Start Your Transformation Today