Your First Pull-up
Eight weeks aimed at one rep — hangs, rows, negatives and chin-ups, twice or three times a week.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 2
- 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 Two 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
- Inverted Row or Band Pull-Apart 3 × 8
- Push-up 3 × 10
- Hanging Leg Raise 3 × 8
Step or jump to the top of each negative, then fight the way down — the lowering is the whole set. Rows: bar at hip height, body straight, chest to the bar.
Day 2 Pull B
- Chin-up or Assisted Pull-up 5 × 3
- Pull-up 3 × 20 sec dead hang
- 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.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- 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
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.