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Mastering the Pull-Up

By Christopher Stone

Beginner (1-2 years)
50 minutes/day | 6 days/week | 6 weeks
Good for
Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength, Women's Tone Body, Men's Tone Body
Bands, Bodyweight, Other, Pull up bar

A common strength goal is to complete a pull-up. This program is designed to take the absolute beginner and allow them to perform at least one full pull-up as a minimum. It is important to note that for the first five weeks you will use resistance bands and a training method known as eccentrics. As the weeks progress, the strength of resistance bands that you are you using should decrease so that you receive less assistance. Eccentrics involves focusing on the descent, therefore, for eccentric pull-ups you avoid the pulling phase and accentuate the descent (taking >3 seconds to descend). In a similar way, as the weeks progress, the time spent descending should increase. In addition to the pull-up work, there are core and upper body strengthening accessory exercises to be performed. The program gradually builds up to the last week where you will have three separate opportunities to attempt full pull-ups.

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Week 1

Date Created: 3/17/2020, UTC

Last Updated: 6/17/2020, UTC

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